The ballerina secret to big calves is hard work. Experts from the Dance Medicine Center at the University of California, San Francisco, estimate that professional dancers exercise at high intensity as much as eight hours per day. Yet, even without lacing up point shoes, adding calf exercises to any workout routine can help build those muscles we admire.
Anatomy
The calf muscle group consists of the gastrocnemius, the visible bulge at the back of the lower leg, and the soleus, which lies beneath it. Together, they function to lift the heel off the ground, allowing the dancer to stand on the balls of the feet, a position called demi-pointe in ballet, or to balance on the toes in point shoes. This muscle group also generates force for jumps and supports landings.
Strengthening
Releves, commonly known as heel lifts or calf raises, target calves. To strengthen the calves, the Atlanta Ballet recommends lifting both heels slowly, holding for three seconds, and then descending for three seconds. A suggested sequence would include three sets of 10 to 20 repetitions. Performing this exercise while standing on one foot at a time adds natural resistance.
Workouts
The New York City Ballet offers a workout DVD designed to help viewers learn how to stretch and strengthen the hips, abdominals and legs, including the calves. A study of the effects of supplemental weight-training for ballet dancers, published in the Journal of Strength & Conditioning Research in 1990, demonstrated that weight-training can provide significant improvements in strength, endurance and power. Try standing or seated calf raises using ankle weights at home or a machine at the gym.
Cautions
Secrets often come with a price. Ballet places a high demand on the calves as well as the Achilles tendon, where the gastrocnemius and soleus connect to enable foot flexion. Overuse can cause pain, tightness and swelling, resulting from muscle or tendon strain. The International Association for Dance Medicine and Science, an organization formed by doctors, teachers, scientists and dancers, works to support dancers' health through research and education.
References
- UCSF Medical Center: Dance Medical Center
- FitStep: Anatomy of the Calf Muscles
- American Ballet Theatre: Online Dictionary
- Atlanta Ballet: Achilles Tendon Strain in the Dancer
- New York City Ballet: NYCB Workout
- "Journal of Strength & Conditioning Research"; The Effects of Supplemental Weight Training for Ballet Dance ...; Margaret Stalder; 1990
