Ballet for Fitness

                            Have you ever wondered what Ballet dancers do to keep their bodies so lean and toned? You might think they spend hours upon hours in a dance studio training. Sure they do, but there are certain exercises dancers practice that help them to lengthen, strengthen and tone their body that really only require an hour a week to maintain their shape. I will discuss those exercises and explain what muscle groups of the body are worked when performed correctly. I'm not advising that anyone try these exercises at home, especially if they have never taken a ballet class before! I would advise anyone who finds this information interesting to find an adult ballet instructor in your community since these exercises are best performed under the guidance of a professional.

                                  The first and most basic ballet exercise is the "plie". A plie is deep knee bend performed with the legs turned out and is similar to what fitness buffs would call a "squat". A typical ballet class will always start with 10 or so plies as a warm up. There is a "demi plie" where you bend your knees half way, and a "grand plie" where you allow your heels to come off the ground and your body to lower completely toward the ground. The plie strengthens several muscle groups including your quadriceps, inner thighs and gluteal muscles. It is most effective when performed slowly to the timing of music.

                            Another ballet exercise that stretches and tones is the "cambre". A cambre is the bending of the upper body, either to the front back, left or right side. You may have done something similar in an aerobics class called a "sidebend". If you've seen a professional dancer in cambre to the back, it almost looks like a contortion. Some dancers can reach back and touch the floor! This exercise, if performed correctly, can strengthen and stretch your lower back and abdominal muscles. Many students fear of hurting their back in this exercise. The most important thing you can do to prevent an injury as with any exercise is to go slowly and go as far as you can comfortably without pushing yourself to the point of pain.You will notice a big difference in your waist if you perform the exercises to all four sides slowly for at least 5 minutes a week.


                                          A third basic exercise is the "tendu". Tendu means to "stretch", and you do just that with your legs and feet in this exercise. You will never see the tendu performed in an aerobics class because it requires balance, keeping your toes pointed and legs turned out...something not easily done in aerobics shoes. It also helps to be at the barre. The exercise forces you to shift your weight from your center outward. Tendus strengthen your lower abdominals, outer thighs and legs.

                                          I have put together a chart of some of the other exercises their definition and body parts worked. You will notice that I have not covered exercises on the arms. The arms are always extended out when performing the movements and they are also exercised when stretching in exercises like "cambre".


                                            Exercise Name  Definition  Body Part Worked  Releve Lifting your body up onto toes Calves  Battement Brushes with the foot Lower Abdominals, Outer Thigh  Rond de Jambe "Circle of the leg", actually semi circles of the leg in tendu position Lower Abdominals, Outer Thigh and Gluteals  Frappe Brushes of the foot from coupe (bent knee) Gluteals, Gluteals, Gluteals! 

                                        In summary, Ballet is fun exercise that can make your workout routine relaxing and enjoyable and it doesn't require you to spend hours in a dance studio. You will see and feel results even if you only take a one hour class a week. 

courtesy:http://www.articlesbase.com/dance-articles 

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