Typical RI Dolls Dancer Exercise and Diet Routing

For a dancer, taking care of her body is everything. She needs to exercise and eat right in order to maintain a body that both looks right and can handle the strenuous routine. Sure, dancing is exercise in itself, but the body needs a variety of different kinds of exercise. If you wish you had the body of a dancer, remember that it takes time and effort to get there and to maintain. Here’s some tips that will keep you on top of your game, whether you are a dancer or just want to look like you could be one.


Since the name of the sexy-body-game is to have as little fat on your body as possible, you need to incorporate at least an hour of exercise 5-7 days a week. It’s okay to have some junk in your trunk. There are a lot of customers that prefer a little something to hold on to and not a stripper who’s thin as a rail. But what is not okay is cottage cheese thighs. The ideal exercise regimen for a stripper is yoga and weight training. Yoga is a very catabolic activity, which means it will break down muscle tissue so you will not get bulky. Adding in weight training will give you nicely defined muscles, but will not bulk you up. Here’s an example of a well-rounded exercise routine for one week:

  • Monday: Ashtanga Yoga in the morning, on an empty stomach
  • Tuesday: Weight training any time of the day
  • Wednesday: Hot Yoga in the afternoon
  • Thursday: Weight training any time of the day
  • Friday: Ashtanga Yoga in the morning, on an empty stomach
  • Saturday: Ashtanga Yoga in the morning, on an empty stomach
  • Sunday: Run 3 + miles in the morning

Weight training typically looks like this:

  1. Squats:  3 sets of 20 reps, 120-second rest between each set
  2. Stiff-leg deadlifts:  3 sets of 10 reps, 120-second rest between each set
  3. Rest for 5 minutes
  4. Dumbbell lunges:  4 sets of 12 reps, 90-second rest between each set
  5. Hanging crunches:  4 sets 90 seconds rest between sets 

Now you should have a good idea as to what an average stripper does to keep her sexy body in shape. It all boils down to eating right and getting plenty of exercise. Don’t forget that drinking at least 48 ounces of water a day is also essential for your health. 


Instead of going on a diet, make healthy permanent changes in the way you eat. Everyone’s body is different, and what works best for one girl won’t work well for another. The key is knowing your body. If you bloat quickly after eating pasta, then limit your carbs and gluten. Stick with lean protein and lots of fruits and veggies. A lot of girls have done well on the Keto diet. 

If you have a hard time figuring out how much to eat each day, Weight Watchers would be a good diet to follow. This program teaches you about making healthy food choices and proper portion sizes. Weight Watcher’s points system makes it really easy to keep track of everything that goes in your mouth. 

If you have will power and a little knowledge about healthy foods, then there is no reason why you can’t take control of your diet and make healthy choices on your own, without some type of program telling you what you can and cannot eat. The average stripper at RI Dolls eats cereal or oatmeal and a piece of fruit for breakfast. A small salad or sandwich for lunch. And a small piece of lean chicken or steak and a side of veggies for dinner. Just make sure you don’t smother your sandwich with mayo or drown your steak in A-1 steak sauce. Try to cut out as much bread as possible. If you can, reduce or eliminate dairy from your diet. And don’t even think about eating that piece of birthday cake! 

If you find yourself hungry between meals, perhaps you should spread your food out more and eat 5 small meals a day instead of 3 bigger ones. This can be easily done by eating your typical breakfast at your usual time. Then a couple hours later eating half of your sandwich. Then a couple hours after that, eat the other half of your sandwich. Then eat your dinner a little earlier than usual, and end your day with some raw veggies. If you are still hungry between meals, then munch on celery sticks, cucumbers dipped in hummus, or just drink a large glass of water. Most hunger pains are actually signals of thirst.