Ballet Muscles And How To Build Muscle Power

Dancers aspiring to get into adult ballet class like to plan for some extra training in between classes, to build those ballet muscles. You can use your ballet barre exercises to build muscle power, perhaps choosing different ones each day so that you can recover properly. Your large thigh muscles, your quads, can tolerate some extra plies. Check with your ballet teacher that your posture and turnout is correct enough for you to do some grands plies in between classes. These could be done at home or at the gym. Warm up first, and do a simple combination such as two demi plies and two grands plies in first, second, and either third or fifth positions.

Ballet  technique will create the following, if done properly:

  • the long lean look in the legs
  • strong turnout muscles, but not a bulky butt
  • strong foot muscles with a sharp quality
  • strong foot muscles with a soft, cat-like quality
  • strong core muscles allowing fluidity in the upper back, neck, and arms

Be sure to do a quad stretch afterwards. Standing, legs parallel, bend one foot up and take hold of it. Keeping your pelvis in a neutral position, bend your leg further until your foot is up to your butt, then gently push your thigh out behind you, but don’t let your pelvis change position. You will  feel a great stretch. Then do the other leg.

A wonderful exercise to strengthen your waist and back muscles goes like this:

  • lie down on your side, legs parallel and straight
  • keep your waist lifted, not sagging onto the floor, so your spine is straight
  • lift both legs off the floor, keeping your torso in place, and hold for a few counts
  • increase your repetitions as you get stronger
  • repeat on the other side

Learn the best stretching exercises

Learn to release muscle tension.

for your back, hips, neck, shoulders, calves,and chest. Relaxed muscles are better toned, therefore stronger. Your turnout muscles also require stretching.

Don’t hold your breath while you’re working your muscles. Even though you need to hold your lower abdominals tight, your ribs and diaphragm have to move. Your ribs can expand sideways and backwards as well.

The above exercise tips will help you develop your ballet muscles and build muscle power.

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