The ideal body type for a ballerina is lean. A lean body allows a ballerina to move freely and maneuver her body in a variety of leaps and turns. Many ballerinas struggle to be stay skinny, which can result in malnourishment, eating disorders, poor dance performance and in severe cases, death. As a ballerina, you can stay skinny but it is critical that you stay skinny by following a healthful diet and exercise plan.
Step 1
Consume a diet of 2,000 calories per day. This diet should include fruits, vegetables, whole grains, lean meats and low-fat dairy products. Carbohydrates -- whole grains and vegetables -- can provide fuel for the body to support the energy used while dancing. Protein -- lean meats and low-fat dairy -- helps to maintain muscle mass and support your ligaments as you dance, according to "The Ballet Companion."
Step 2
Drink lots of water. The National Academy of Sports Medicine recommends consuming 8, 8 oz. glasses of water per day. Water can help keep you feeling full between meals, help your complexion and hydrate your muscles, which is critical for your performance during dance and exercise.
Step 3
Stay limber. Consider taking a yoga or Pilates class once a week. Look for a local gym or Pilates studio in your area that offers classes.
Step 4
Participate in regular cardiovascular exercise. NASM recommends 30 minutes, five days per week to maintain weight and your overall health. Cardiovascular exercise can also provide you with the opportunity to cross-train, which gives your body a break from the demands of dancing. Consider swimming, cycling, using an elliptical machine, jogging or brisk walking.
Step 5
Engage in a light strength-training program. Help to burn calories and strengthen your muscles by strength training. Perform body weigh exercises such as sit-ups, push-ups, crunches, lunges and squats to help tone and strengthen your body. Complete exercises in one set of 20 repetitions, one to two times per week.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- "The Ballet Companion;" Eliza Gaynor Minden; 2005
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