HARDCORE BALLET

BALLET BENEFITS

While core strength is essential for every ballet dancer, non-dancers are also able to benefit from ballet exercises. Core strength comes from your abdominal muscles and is an essential component for any exercise program – promoting general strength, balance and stability. A strong core also determines posture and alignment of the ribs, spine and pelvis.

“Ballet is a great basic exercise for adults that encourages good body alignment, posture, balance, coordination, fitness and general, overall awareness of the body,” says Ministry of Dance Education and Special Events Administrator, Lena Olds. CORE MUSCLES “Contrary to what some people and dancers may think, the core is actually more than just the abdominal muscles,” says Lena. “Th e core consists of the major muscle groups including a few key back muscles. Th ese being: Transverse Abdominis, External and Internal Obliques, Rectus Abdominis and Erector Spinae.

DIY BALLET

Core exercises strengthen your core muscles. While you may think you need state-of-the-art equipment or a gym membership, you can actually perform any exercise that utilises the trunk of your body at home. Lena suggests “squats, push-ups and abdominal crunches.”

Once you have commenced a certain number of beginner ballet classes, Lena suggests practising a few basic exercises at home. “It’s something they can practice at home, especially if their schedule means they have to miss a specifi c class time. A child’s body is more ‘pliable’ than adults, but this doesn’t mean that a person cannot attend a weekly class. Adults don’t expect to become the next Margot Fonteyn, but it’s another aspect of their exercise regime where they can also gain some of the benefits of dance.

Ballet Basics

Leg Beats to enhance the abdominal muscles

• Lie on the floor, face up, and extend legs straight out in front.
• Lift legs in unison until they are about 45 degrees off the ground, simultaneously lifting your shoulder blades until your hands can grasp the back of your thighs.
• While holding the position, cross ankles over one another, rotating which foot goes on top.
• For variation, fl utter feet quickly in the air, as if you are swimming.

Demi Plie to compress and squeeze the lower abs

• Standing, place heels together, toes turned out.
• Lift torso and contract the glutes.
• Squat with knees out towards the floor, working your inner thighs, glutes, abdominals and legs all in the same harmony.

About the expert

Lena Olds spent 16 years studying every discipline of dance. Moving from a small country town in South Australia to Melbourne she completed a full-time diploma in Performing Arts. Lena has never looked back since. Undergoing extensive training in Los Angeles, Lena went on to perform in feature fi lms and numerous overseas productions. Lena shares her experiences, philosophy and teachings to the students at Ministry, and the wider dance community.