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6 home exercises for powerful ballerinas and glutes



Ballerina's bodies are not intended for shows, but for function – they must be strong enough to support these beautiful jumps and jumps. And all those hours-long work dancers who are put behind the scenes guarantee ridiculously tinted ballerinabine. That's why we tapped Lauren Fadeley, a Pennsylvania ballet solo dancer with a minor in kinesiology at Indiana University, to share some of her favorite moves for the lead and ballerinas.

"These movements are less onerous than squats or lunges and aim at specific areas of the buttocks without injuring the thighs and knees," says Fadeley. The combination of big and small movements trains your buttocks and ballerina legs from every angle and keeps the muscles in balance. Get ready to specify ̵

1; no tutu required! (Bonus: 11 exercises for amazing hips and thighs)

For newcomers to dance, here's a breakdown of some basic ballet positions. They lay the foundation for some of the ballerina leg exercises (and for the upcoming barre workout).

  • First Position: Stand with touching legs, toes pointing to the sides and arms slightly bent in front of you.
  • Second Position: Stand shoulder width apart, side-toe-toe, and shoulder-width raised arms.
  • Third Position: Stand with one leg slightly in front of the other, toes pointing to the sides. One arm should be raised in line with your shoulder and the other slightly bent in front of you.
  • Fourth Position: Stand with one leg in front of the other, with toes pointing to the sides. (The front foot should completely obscure the other.) Raise one arm high above your head and gently bend the other in front of you.
  • Fifth Position: Stand with one leg in front of the other, with toes pointing to the sides. (Again, the front foot should completely obscure the other.) Raise both arms high above your head.
  • Back: Stand on one leg and bend the other so your pointed toe touches your knee. Bend your arms slightly in front of you.

Here's how it works: Make these movements daily to warm you up for your training, as Fadeley does. Always start with layers, Fadeley recommends. "They are the first things that ballet dancers do every day as they warm everything up and help them find their foundation."


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