Ballet dancers practice for many years and perform different exercises in order to achieve their strong bodies. Ballet dancers are known for their lean and graceful bodies as well as their defined calves. Since dancers develop their strength using their own body weight as resistance it is easy to perform certain exercises to strengthen your calves.
Calf Muscle
The calf is composed of two muscles the gastrocnemius and the soleus. Although the gastrocnemius and the soleus are two different muscles they work together in order to perform plantar flexion, or lifting of the heel in order to stand on the balls of the feet. The gastrocnemius is larger and is visible from the outside of the body. When developed it resembles a diamond shape on the calf. The soleus lies underneath the gastrocnemius. Both muscles insert into the Achilles tendon. While the function of both muscles is plantar flexion the gastrocnemius is used primarily when the leg is straight while the soleus is used mainly for plantar flexion with a bent knee.
Releve
In classical ballet a releve is rising up onto either the balls of the feet, known as demi-pointe, or onto the tips of the toes called en pointe. Dancers do countless releves during a technique class and during a performance. To perform a basic releve begin standing next to the back of a chair with heels together and toes pointing away from each other, this is called first position. Keep your back straight and feet turned out; rise up onto the balls of your feet. Hold this position for a count of two, and lower the heels back to the ground and repeat. Engage your gluteus muscles to help hold your turnout.
Jumps
Ballet involves many different types of jumps which vary in difficulty, power, and speed. Some jumps involve both feet while others are executed with one foot. A great way to build strength is doing first position barre jumps. Begin by standing in first position facing the back of a chair or a barre. Bend the knees coming into demi-plie, making sure to keep the knees lined up over the toes. From plié with your back straight push through your feet and jump, pointing all the way through the toes while in the air. Land the jump in first position demi-plie. Straighten your legs and repeat. The more you can jump by pushing through your feet and pointing your toes the more the calf will be engaged.
Tendu
Tendu is a basic exercise in ballet that is used for stretching and warming up the feet and legs. Tendu may be performed from first or fifth position of the feet and is done to the front, side, or back. To practice a tendu begin by standing next to the back of a chair with one hand holding the chair for support. Place the feet in first position, heels together and legs turning outward from the hips, and stand up straight. Slowly slide your foot along the floor to the front. Keeping your leg straight and upper body still continue to slide your foot until the heel lifts and only the toes remain in contact with the floor. Stretch long through the foot and leg in order to activate the calf. Slide the foot back, placing the heel back on the ground ending in first position. Repeat this exercise to the side and the back.
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