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Basic ballet exercises strengthen at any age

By SALLY ANDERSON
Published February 28, 2006

The French have a saying, "to feel good in your skin.'' When you practice ballet exercises, that is the feeling you want to have - movements and positions that feel and look natural. You will be using everyday movements such as bending, reaching and turning, but with a feeling of control.

It is this control that will improve posture and balance, develop strength and endurance and bring grace and poise to everyday movements. Ballet can provide a total body workout without the trauma of high impact. The centers of energy and muscular control for dancers are the abdomen, buttocks and thighs. Arms and hands are used for balance and for presenting a graceful line.

It is important that we keep our nervous and muscle systems in healthy working condition. Good muscle tone will cause muscles to react instantly to a signal from the central nervous system. Muscle groups have three capabilities: producing movement, stabilizing and stretching. All types of muscle action are produced in ballet.

Before beginning dance exercises, you should practice proper form. Here is a starting position checklist. Remember, rev up your circulation with a mild form of movement, then follow with a few stretches.

1. The pelvis must be centered, not tipped forward or backward.

2. Keep abdomen slightly contracted.

3. Tighten muscles in thighs and buttocks.

4. Lift diaphragm.

5. Relax shoulders.

6. Hold head high with eyes looking forward, chin parallel to floor.

7. When arms are extended in front of you or to the side, they should be held a little below shoulder level and slightly curved at the elbow and wrist.

8. Avoid stiff hands and fingers.

9. Knees should be straight but never locked and should point in the same direction as the toes.

10. Picture yourself as a puppet underwater, with every joint in the body having a string attached to it. The strings will hold your body in proper alignment, and the water image will help provide resistance so your movements will be fluid.

To many, ballet is a visual art to admire, but we can all, regardless of age, share in the movement, beauty and physical benefits of ballet exercises. It helps to act the part, so put on your ballet slippers, find a supportive chair to be used when balance becomes a challenge, add a dash of music and give these dance exercises a try.

Starting position for both the Knee Hug and the Leg Lifts: Place heels together with feet turned out.

Starting position for the Plie and Releve: Place feet a comfortable distance apart, approximately 12 inches, knees and toes pointed outward.

1. KNEE HUG: will improve posture, balance and help develop flexibility in hips. Clasp one hand under thigh, bringing knee close to chest, having foot directly under knee. You will feel a stretch in the thighs. Tip: Never lock knees.

2. SECOND POSITION PLIE: will increase strength and flexibility of legs. With head held high, chest lifted and back straight, slowly bend knees and lower your torso as in picture. Keeping heels on the floor, extend arms to the sides or place one arm on chair for support. Slowly straighten legs and return to original position. Tip: Never allow knees to go over the toes.

3. RELEVE: improves balance and strengthens knees, thighs, and calves. With legs straight, toes in outward position and knees not locked, lift onto the balls of feet. Keeping your shoulders down, stretch the right arm up, slightly to the side. Turning head and looking at your hand as it moves upward will give you a stretch through the right side. Lower arm to the side as you lower your feet to the floor. Repeat on opposite side. Tip: Try the combination of a plie and a releve; they work well together.

4. LEG LIFTS: will develop strength and flexibility in the foot and leg. Keep leg straight (do not lock knees), with toes in an open position; brush right foot forward. As foot leaves the floor, the leg becomes pointed. Leg will be about 12 inches from floor. Return pointed leg to starting position. Repeat eight times, and then do eight leg lifts to the side and eight lifts diagonally to the back. Tip: Performing leg lifts in a pointed outward position will really work inner thighs; lifting legs with the knee facing forward will work the front of the thighs.

[Last modified February 28, 2006, 12:29:05]