It may not seem like it, but some unconventional exercises for dancers can greatly improve performance in the classroom and on stage. This is because we get used to working and always using the same muscles (and in the same way!) In stretching and in classes. And what can happen is some repetition injury (we have already talked about these bores for on here).
In addition to strengthening the muscles – which in itself is already excellent! – this simple series of squats can help you en dehors or turnout, the callus of many dancers (mine, including)!
Squat with thera-band:
You will need a thera-band and free space. Separate the legs just beyond the space between the shoulders, and tie the thera band on the thighs, just above the knee, to delimit that space. Bring your hands forward and start the squat.
Go down as far as you can with a good balance of weight between the two legs. The idea is to force the inner thigh and hip adductors, which are being stimulated by the thera-band.
Squat on the wall:
For this exercise you only need a wall and a little space. Stand with your legs parallel or with a slight en dehors (very light, so you don’t end up forcing your knees!), with your back to the wall. Place one leg back, touching the foot’s metatarsal against the wall, and divide the weight between the two legs.
Squat on the base leg and try to keep your back straight as long as you can. It’s okay to end up taking the trunk a little bit forward, the important thing is not to make a ‘bump’ with your back. This movement will further strengthen the glutes (hello, en dehors)!
When you’re already mastering this exercise, try it without the wall. This way, working on the core is even more challenging, and requires more of the abdomen!
The ideal is always to vary from one day to the next, precisely so as not to ‘get used’ to the muscles. Try doing 3 sets of 10 reps in a day in a more moderate time, and then switch to a set of 10 reps, holding in isometry five seconds in the bottom position. The ideal is to do the exercises every other day.
The original post is from Pointe Magazine, do you think on here!
Want more exercise? Look on here!