This Article is About
warm up exercises
ballet barre exercises
spinal muscles
hip muscles
pelvic muscles
ballet class
dance class
heart rate
exertion
pelvis
Stretching And Warm Up For Your Ballet Warm Up Exercises
Join 1000's of Authors at StreetArticles Today!

Stretching And Warm Up For Your Ballet Warm Up Exercises

Every series of ballet barre exercises warms you up - beautifully in fact. If your teacher knows how, every barre workout alternates the big and small muscles groups, accelerating the exertion needed in a gradual method.

Yet it is still a good idea to get to ballet class early and do some warm up exercises. If your heart rate is accelerated, and your "kinks" are worked out, you will get more out of your dance class.

Every one is different. Some dancers want to warm up and stretch their turnout muscles, as a priority. Here is what their routine may look like:

  • either lying down on their back, or standing, the dancer assumes a low passe or retire position, legs parallel
  • using only the turnout, inner pelvic muscles, she/he turns out the working leg, as far as it will go
  • the dancer does not engage or exert any other muscles, except to maintain their position
  • this is repeated 10 to 20 times

...and then repeated using the other leg.

This action warms up the turnout muscles that lie under the big gluteal/hip muscles.

Next, those muscles can be stretched. Again, lying on the back, or standing:

  • the working leg is bent and the foot is placed on the opposite thigh, just above the knee
  • if standing, the dancer does a plie, and oh does that stretch on the outside of the working hip feel good!
  • if lying down, the dancer bends the supporting leg, engages the abs, and lifts that leg off the floor
  • the opposite - working - leg, bent, foot on the opposite thigh, gets the stretch around the hip joint

And so, under five minutes, both sides are warmed up and stretched, for the turnout muscles.

Stretching the large posture muscles, the psoas or anterior spinal muscles, and the quads:

  • Holding the barre, tendu derriere, and then do sixteen swings forward to attitude en avant, (to the front) and
  • back, to attitude en arriere (to the back)
  • hold your core muscles, yet allow the pelvis to open and come back into place
  • don't kick too hard, you are just warming up

Warm up the foot muscles, calves, and quads with prances, using the barre or not:

  • legs parallel, and holding the barre, or using the core muscles for balance,
  • press up one foot to demi pointe
  • press up the other foot to demi pointe
  • press down to one foot, flat
  • and continue down to your demi plie, placing the weight carefully on the supporting foot
  • and at the same time, pointing the working foot to full pointe, toes just touching the floor
  • push up from your demi plie to flat while you start PRESSING down through the other foot to flat
  • (pressing to add to your warm up, rather than just changing the foot position)
  • plie with the foot coming down from pointe, as you pointe the other foot

Repeat 20 times, breathing deeply while you hold in your core muscles.

This is also a great warm up in pointe shoes.

Now that you have your big muscles warmed and stretched out a little, you might want to sit down on the floor and gently get into a box splits or front splits, with little force.

Some gentle side stretches when in the box splits (sitting in your second position) and gentle forward bends in front splits, will signal to your muscles that class is about to start!

It does not take much time to add stretching and warm up before your ballet class. And, you can learn lots more detail about ballet warm up exercises if you wish.


Street Talk

No comments present
You May Also Like
Trx Reviews - The Ultimate is Trx Essentials Strength
This TRX Suspension Training Program works on total body strength and muscular endurance. The program incorporates a comprehensive warm up and then 12 strength based activities that will work your core and body strength to the limits all in a safe and controlled non-impact exercise session. Then to finish up…
By: Nick Maxwell in  Health and Fitness  >  Fitness Equipment   Jun 14, 2011  
0
  Likes: 0

How to begin to Learn the Guitar Online
Most people have New Year's resolutions, I know I do. For some people is to learn the guitar online, or any other musical instrument. For others is to stop smoking or getting into a gym. It is for sure tough, that among the top ten resolutions for 2011, one of…
By: George Balibrera in  Arts and Entertainment  >  Music Instruction   Feb 28, 2011  
0
  Likes: 1

soccer practice
Soccer practice Setting up soccer practice for the first time coach can be a little intimidating, maybe even a little scary. You have so much that you want to teach but not sure where to start. Or maybe you're not sure how to set up a soccer practice to get the most…
By: steve5 in  Recreation and Sports  >  Soccer   Mar 13, 2011  
0
  Likes: 1

Treadmill Workout Tips For Beginners
Treadmills were first released in the year 1875 and people refer to it as "tread wheels" rather than treadmills. In the old days, treadmills were used by farmers as a source of power by way of "animal engine". It was intended for making daily farm tasks easier but these days,…
By: Lorna Beriones in  Health and Fitness  >  Fitness Equipment   Jun 05, 2012  
0
  Likes: 0

How To Prepare Yourself Before Doing Standing Abdominal Exercises
A lot of people strive hard in order to get six pack abs thus they perform different types of exercises. One of the most common yet efficient ways to get flat stomach is by performing standing abdominal exercises. However, when it comes to performing such exercises, it is important that…
By: Charles4 in  Health and Fitness  >  Weight Loss   Oct 28, 2011  
0
  Likes: 0

Ballet Barre Exercises And Preventing Knee Injuries
Ballet barre exercises are designed to help you prevent knee injuries, by strengthening the muscles around the joints that are involved in turnout, and the changing of levels that range from the depth of your demi plie to your full pointe releve, or highest jump. It would be correct to…
By:  in  Arts and Entertainment  >  Performing Arts   Mar 10, 2011  
0
  Likes: 3

Ballet Stretching - Some Dancers Tips (And For The Rest Of Us)
Learning correct stretching for ballet class means that you have to have a pretty good grasp of the typical ballet barre exercises, and the alignment of the basic ballet positions. A ballet beginner works with the five positions of the feet right away, although they may not use the fifth…
By:  in  Recreation and Sports  >  Dancing   Oct 12, 2011  
0
  Likes: 1

Benefits Of Cross Training
Does your workout routine get boring after a while? I know mine does, so I suggest varying your training routine every few weeks to ramp up your enthusiasm and motivation. In addition, subjecting yourself to the same movements stresses out knee joints and increases your risk for injury. If you…
By: Lesley H in  Health and Fitness  >  Aerobics Cardio   Jun 19, 2012  
2
  Likes: 1

Sa+sb=fb: Strong Abs And A Strong Butt Equals A Flexible Back!
Many people visit doctors and practitioners in both conventional and holistic medicine settings for back pain. Much can be done on your own with these great stretches for back pain. It kills me and I hate it when I see these guys in the gym, lying face down, their torso…
By: Osteosport in  Health and Fitness  >  Back Pain   Jun 30, 2013  
0
  Likes: 1

How To Get Rid of Back Pain
Is nagging back pain taking the edge off your enjoyment of life? Back pain can limit our activities such as lifting, sport, playing with the kids, walking and all sorts of everyday movements. Sitting can aggravate certain types of back pain and trying to get comfortable in bed can be…
By: John Herberte in  Health and Fitness  >  Back Pain   May 13, 2011  
0
  Likes: 0

How To Potty Train Girls- Preparing Your Princess
So, it s time to potty train your little princess, and you are trying to figure out how to potty train girls! There is a belief that girls are easier to potty train than boys because girls supposedly mature at a faster rate than boys. It is also said that…
By: Misti Cherry in  Home and Family  >  Babies Toddler   Mar 30, 2011  
0
  Likes: 0

What is Ballroom Dancing?
Ask that question, and you may as well be asking "what moves you?" Dancing has been an essential part of human culture since the dawn of time, and ballroom dancing still is today. The dictionary may define ballroom dancing as 'formal social dancing in couples', but it's more than that.…
By: Rebekah Lee in  Recreation and Sports  >  Dancing   Apr 01, 2016  
0
  Likes: 0

Ballroom Dancing For Beginners
Ok, let’s break it down into the basics. First of all, Ballroom dancing is an umbrella term for lots of different kinds of parter dances, and they each have their own name. When you’re starting out, you don’t necessarily need to know what all of them are called, but you’ll…
By: Rebekah Lee in  Recreation and Sports  >  Dancing   Mar 30, 2016  
0
  Likes: 0

Ballroom Dancing As Exercise
Do you exercise? Our doctors always tell us to, but it always seems to be hard to find the time and the motivation to do it. We need something that's easy to remember to do because it's so much fun, you look forward to it when you get up in…
By: Rebekah Lee in  Recreation and Sports  >  Dancing   Mar 29, 2016  
0
  Likes: 0

Article Views: 6276    Report this Article