Aspiring ballerinas are familiar with exercises at the barre, but may need more conditioning to complement dance classes. Building a strong core is essential for ballet. Full-body strength and flexibility classes such as yoga and Pilates are excellent for dancers, as are resistance exercises with stretch bands. A focus on lengthening the muscles and improving the posture is key.
Pilates
Dancers Rudolf von Laban and Hanya Holm swore by the work of Joseph Pilates, whose resistance-based conditioning system includes exercises performed on mats on the floor and on a machine called the Reformer. The Reformer features a moving carriage that slides on a wooden frame. Ropes and springs provide resistance and assistance as the dancer moves through a series of seated, kneeling, standing and lying positions. Mat Pilates emphasizes proper alignment of the pelvis and spine, using props such as balls and hoops to strengthen the core muscles of the abdomen and back. The system focuses on even strengthening of the entire body and lengthening of the muscles. Pilates is a low-impact exercise that allows for modification of the positions for beginners and those recovering from injury.
Yoga
Yoga is the exercise of choice for balance and flexibility, two essential skills for ballerinas. There are many types of yoga, from gentle Kripalu to vigorous and flowing Vinyasa. Many dancers take part in Bikram, in which the yoga studio is heated to 105 degrees and 40 percent humidity. Bikram devotees insist a deeper stretch is possible in a very hot room, as the heat increases muscle flexibility. Yoga uses a focus on breathing to assist movement through a series of asanas, or postures. It provides excellent cardiovascular conditioning, and helps to lengthen the muscles while allowing the participant to relax into a calmer state of mind. If you enjoy restorative yoga assisted by props, try Anusara or Iyengar; if you're looking for an intense and challenging workout, try Ashtanga, Jivamukti or Bikram.
Resistance Bands
Resistance bands help to tone and strengthen the entire body, and some ballerinas turn to them for foot and ankle conditioning in particular. If you want to go en pointe but find that your ankles wobble while doing slow relevés in soft shoes, resistance bands may be the answer. Sitting with your legs straight in front of you, putting the band around your toes and pulling the band back with your arms while resisting it with your toes strengthens the metatarsals, helping to develop a smoother relevé. Dancers who have trouble with resting their weight on their big toes when going en pointe or demi-pointe may find resistance bands particularly helpful for working the inner foot muscles to correct the imbalance.
