Exercises For Ballet Dancers

Attending regular classes is the best training a dancer can receive, but it's also very important to exercise outside of the studio in order to become a well-rounded and stronger dancer. According to an article by former New York City ballet dancer Linda Hamilton, published in the December 2008 issue of "Dance Magazine," cross-training can help to reduce injuries and give a dancer a competitive edge.

Cardio

Hamilton advises including aerobic exercise, like swimming or riding a stationary bike, into a dancer's cross-training program.
Ballet requires cardiovascular endurance, yet attending regular classes may not provide you with sufficient training in that particular area. Stay away from high-impact exercises, such as running, since they can cause injury and additional wear and tear on the joints. Swimming or riding a stationary bike for 30 minutes, three times per week, offers a dancer cardiovascular training that can be utilized in class or during performances.

Stretching

Stretching is an essential part of ballet training, since flexibility is not only necessary to execute some of the movements properly but is also needed to prevent injuries. It is important to stretch before each class, but it is also important to stretch between classes.
Once your body is warmed up with cardio work, begin to target areas of the body with some stretches. The muscles in your legs are especially important to stretch for ballet dancers. Focus stretching on hamstrings and quad muscles, as well as calf muscles since they tend to be tight from contracting during the pointing movement common in ballet.
According to "The Art & Science of Personal Training," there is no upper limit to the number of stretches you can do for a given muscle group or the number of times per week you can do flexibility training. However, there is a point when the benefits of improved flexibility are unfeasible. It is also possible for a joint to becoming too flexible, making the joint susceptible to injury. Listen to your body, especially if you feel a large amount of discomfort or muscle stiffness.

Pilates

In the "Dance Magazine" article, Hamilton also recommends adding resistance training, such as Pilates, to regular ballet training. According to the Pilates Association of Canada, the benefits of Pilates includes improved sports performance, reduced stress, uniformly developed body and more graceful and economic movement--areas that many ballet dancers find appealing.
The Pilates Association of Canada recommends that Pilates is practiced with a qualified teacher three to four days per week for best results, but can be practiced a minimum of twice a week.

Free Weights

Hamilton also recommends that ballet dancers include free weights as part of a cross-training program, especially focusing on the upper body and arms.
Although the arms are an integral part of ballet movements and they need to be strong, there is an ideal aesthetic for a dancer's upper body, so make sure your muscles don't become too built up or bulky. Upper body exercises using free weights include shrugs for the upper trapezius, bench presses for pectoral muscles, deltoids and triceps, and dumbbell hammer curls for biceps.