It's performance season! Get performance-ready by adding these 5 exercises to your warm up. Each exercise has a specific focus to help you stretch & strengthen the necessary muscle groups required for ballet technique and performance.
Wake up your abdominals with some Pilates! Maintaining this position with very long arms and your legs in table top, begin to pulse the arms away from each other with little pulls on the elastic making sure to never release the tension. Keep pulsing the elastic as you inhale for 5 counts and exhale for 5 counts. Repeat 10x.
Strengthening the hamstrings is key when focusing on improving leg movements to the back in positions such as an arabesque. With control, curl your hips off the ground, feeling your knees move towards your toes. Hold the position and slowly articulate the spine to the floor, returning to your starting position. Repeat 10x.
This stretch is great for releasing tightness in the hip flexors. Gently press your right foot back into the resistance to deepen the stretch. Release and then resume the stretch. Repeat 8x.
Middle Split Variation
Target the adductors with this middle split variation. While lying on your back and leading with your heels, slowly pull your legs together in an overhead first position. Lower legs back down and out to the sides into a the starting middle split position. Repeat 10x.
Side Developpé with the Flexistretcher
Take your legs to new heights this season. Begin with the gesture leg bent out to the side. Slowly straighten the leg feeling the femur(thigh bone) drop into the hip socket and externally rotating all while keeping the hip bones level. Maintain the desired height of the thigh as the knee is extended. Return to the starting position. Repeat 10x.