How to Train Like a Ballerina at Home
Ballet is a graceful and elegant dance form that requires strength, flexibility, and stamina. It takes years of rigorous training to become a professional ballerina, but that doesn’t mean you can’t train like one at home. In this article, we will explore how to train like a ballerina at home, from the basics of ballet technique to exercises from the Train Like a Ballerina method that will help you improve your strength, flexibility, and stamina from the comfort of your own home.
The Basics of Ballet Technique
Before you start training like a ballerina at home, it’s important to learn the basics of ballet technique. These include posture, alignment, turnout, and footwork. Here’s a brief overview of each:
Posture: The posture of a ballerina takes years to master and comes with constant work both on ensuring certain muscles of the body are strong to hold the body correctly, and mobile, to ensure we can move freely in the correct ballerina posture. Begin standing straight, engaging your glutes, core then feeling an expansing in your upper back. These 3 points are the 3 postural points in the TLB method.
Alignment: Proper alignment is key for every movement performed in ballet and dance. Dancers must think first of the correct alignment before stepping each movement or position. This not only ensures the aesthetics of each movement but also prevents any injuries of the body.
Turnout: This refers to the rotation of your hips and legs outward from the hip joint. It’s a key component of ballet technique and must be rigorously trained through a ballerinas career. However we recommend only working within your range of motion and where your body can take you. Focusing on well placed turnout instead of turnout that is forced is essential.
Footwork: In ballet, there are five basic foot positions. They are: first position, second position, third position, fourth position, and fifth position.
Ballet Exercises to Do at Home
Now that you know the basics of ballet technique, it’s time to start doing some exercises. Here are some ballet exercises you can do at home. Remember even professional ballerinas perform each one of these movements countless times per day. Perfecting each one daily. In time, you too will begin to understand he movement patters of each and these ballet movements will become second nature.
Pliés: Stand in first position and bend your knees, keeping your heels on the ground. Straighten your legs to return to starting position. Repeat for several reps.
Tendus: Stand in first position and point one foot out in front of you. Flex your foot back to starting position. Repeat on the other side.
Degages: Stand in first position and lift one foot off the ground a few inches. Lower it back down to starting position. Repeat on the other side.
Passé: Stand in first position and lift one foot off the ground. Bend your knee and place your foot at your opposite knee. Hold for a few seconds, then lower your foot back down to starting position. Repeat on the other side.
Strength and Flexibility Training for Ballerinas
Ballet requires an immense amount of strength and flexibility, so it’s important to incorporate ballet movements with correct strength and resistance training. Cross-training is the best way to gain strength as a ballerina.
Here are some forms of exercise you can do to improve your strength and flexibility:
Pilates: Pilates is a great way to improve your core strength and flexibility, which are both important for ballet. Try doing some Pilates exercises at home, such as the Hundred, Roll-Ups, and Leg Circles.
Yoga: Yoga is another great way to improve your flexibility and strength. Try doing some yoga poses at home, such as Downward Dog, Warrior II, and Tree Pose.
Train Like a Ballerina training: The TLB app offers hundreds of workouts and thousands of exercises for all levels, all aimed at sculpting the strong, lean body of a ballerina. Joining one of the incredible programs such as ‘Lean and Strong’ or ‘Total Body Reset’ are just two programs that will feed you the perfect strength and flexibility exercises to give you all over body strength and confidence to progress into ballet class.
Cardiovascular Training for Ballerinas
In addition to strength and flexibility training, it’s also important to incorporate cardiovascular training into your routine. Ballet requires a lot of stamina, so it’s important to build up your endurance. Here are some ways you can do that:
Running: Running is a great way to improve your cardiovascular endurance. Try going for a run several times a week.
Jumping Rope: Jumping rope is a fun and effective way to improve your cardiovascular endurance. Try jumping rope for a few minutes every day.
Dancing: Of course, the best way to improve your stamina for ballet is to dance! Put on some music and practice your ballet moves for at least 30 minutes a day
Conclusion: Training like a ballerina at home requires dedication, discipline, and practice. With the right equipment, warm-up exercises, basic ballet positions, techniques, routines, and regular practice, and Training Like a Ballerina on the TLB appp you can achieve your dream of becoming a ballerina. Remember to take breaks and listen to your body to avoid injuries. Good luck team!