When you think of a ballerina body, you can imagine a petite, slender body. But many dancers have rejected this rigid idea of what a ballerina should look like. Instead, they've made a shift toward a variety of athletic ballerina bodies. One woman who played an important role in this movement is none other than Misty Copeland, the iconic dancer at the American Ballet Theater.
"We are real women and ballerinas, muscular, feminine, but also strong, supple, but also curvy," writes Copeland in her new book, Ballerina Body: Dancing and Eating Her Towards a Slimmer, Stronger and More Gracious You ($ 30, amazon.com) Copeland does not pretend that she always feels so safe in her skin. "None of this was easy ̵
Her book is her way of helping other women reach the same state of the body that they now "I dream of sharing what I've learned with others – showing women everywhere they can reach their body goals and achieve what they consider their best self," she says. 19659002] For Copeland This meant that exercise was an integral part of prioritization and a positive element of her day: "Working out, so important to our mental and physical well-being, can and should be woven through every part of our lives," says Copeland.
Below are four exercises she incorporates into her exercise exercises that help maintain her ideal ballerina body – "lean but sinewy muscles with long, sculpted and toned muscles." But you do not necessarily have one To be a dancer to take advantage of these muscles challenging features, try them out to improve from head to toe.
"Relevé" means "raised" or "raised" and describes the position when placed on the balls of your feet (Demi-Pointe) or on your toes (Pointe ) of one or both feet
a. Start in the first position. Demi-Plié, then stretch your knees and get on the Demi-Pointe (relevé). Repeat this three times and old at the count of four. When it comes to music, the times of music count.
b. Repeat. As you get stronger, you can do four repetitions.
Remember to keep your attitude. By bending and pointing, your ankles will also be prepared and strengthened to stand on Demi-Pointe (or en Pointe, if you're an advanced dancer).
"Adagio" refers to the slow movement in ballet technique. As much as the adagio aims for flexibility, power, and fluidity in the movement, learning this exercise on the ground will give you an edge before you approach standing. On the floor you will get a sense of balance and where your weight should be to use it, so that your legs appear taller and more extensive compared to our upper body.
This exercise should be performed slowly to improve the balance and alignment of abdominal strength and endurance.
a. Start by sitting on the ground with your legs in front of you.
b. Lift your legs in the air by bending your knees and holding the back of your things with your hands, with your legs still bent and parallel to each other.
c. Sit back, with your back straight and your thighs thighs in your hands, and slowly stretch both legs into the air until they are completely straight so that you have a V-shape. Bend your knees so that your toes touch the floor. Do the same with each leg, keeping the toe tips of your other leg on the floor.
d. Repeat the sequence, starting with the other leg, when performing the single leg section.
This exercise is ideal for relieving and lengthening the spine and for centering and strengthening the core.
a. Begin to lie on your back, your legs together and parallel, and your feet are pointed.
b. Slowly bend your legs, bring them off the floor, still bent, and also lift your feet off the floor while your back hugs the floor.
c. Keep your lower back on the floor and pull your shoulder blades towards the waist. Lower the upper back from the floor and around the lower abdominal muscles. Your arms should look like seaweed, which is moved by the movement of the tides around and behind the lifted legs.
d. Float your upper back and arms down, your legs still bent, your body still energized.
e. Repeat four times, gently moving your legs toward your head as your core and upper body lift, and light the lower abdominal muscles.
f. After the last time, hold one hand or one wrist (depending on the length of your arms) with the other behind your thighs.
g. Stretch your legs straight into the air and push the back of your legs into your arms.
h. Still bring your legs around the floor with your arms until you approach the floor. Then open your arms to the sides and move them over your head at your feet.
i. Your upper back should bend over your legs as you transition from lying to sitting, with your backs on the floor to stabilize and keep your legs on the floor.
j. Roll down through the spine until your back is on the floor and you are in the starting position with your shoulders relaxed. Repeat two to four times.
"Dégagé" means "put out of action". However, if you are preparing yourself for dégages, you should feel when you are lying on the floor that you are standing or jumping – not in the sand of the beach!
This exercise is good for length, strength and alignment. Press the back and body parts touching the surface of the floor to the floor. While doing so, push your leg upwards and begin moving the inner thighs and back of your leg thighs (quadriceps).
a. Start with your feet in the first position on your back (heels together and toes apart, feet pointed).
b. Place your arms with your palms facing down to your sides; You can vary the position of your arms, whichever makes you comfortable, as long as your arms do not go over your shoulders.
c. Keep your legs straight and straight on the floor.
d. Use your palms and arms by pushing them to the floor. This will help to strengthen your core and align the spine.
e. Lift one leg two or three inches off the floor with your toes still pointing outward by pushing on the leg (again, the leg is the one that does not move, whether you are standing or lying on the floor) hold), arms and head in the ground. This helps lift the leg while maintaining stability throughout the body. Make four déagagés with one front leg, change legs and four with the other front piece.
f. Now make four dégages on each page. For these, your working leg stays on the ground and grazes the ground as it extends to the side. Do not disturb the balance of the pelvis or back when moving the leg.
Excerpt from the book BALLERINA BODY by Misty Copeland. Copyright