Ballet is one of the oldest art forms. This style of dance is known to be filled with grace and beauty. But what you may not know about ballet is that it also requires hard work and plenty of training. Dancers must maintain top physical condition to perform the dances with proper technique. Ballet dancers develop and train their muscles for years, using a variety of exercises that can be done both inside and outside of a studio.
Plié
Pronounced 'plee-ay'. Stand up straight with your heels touching and toes turned out at a 90 degree angle, arms resting at your sides. This is known as first position. Make sure that your stomach and rear end are both pulled in towards the body. Keep your shoulders back and your chest slightly forward. Extend your arms to your sides, and bend at your knees until your knees extend slightly beyond your toes. Return to first position. Repeat 10 times.
This exercise is used to strengthen legs, glutes, abdominals, and arm muscles. It assists the dancer with turns, jumps, and pointe (dancing on toe) work.
Tendu and Dégagé
Pronounced 'tawn-doo' and 'deg-uh-jay'. Begin in first position. Be sure your stomach and rear end are pulled in. Keep your shoulders back and your chest slightly forward. Brush your right foot along the floor to the right as far as your leg will comfortably allow, finally pointing your toe so that only it remains in contact with the floor. Quickly flex your ankle while pulling your leg back into first position. Repeat on the left side. These exercises may also be done to the front and back (simply extend your leg to the front or back instead of to the side).
To perform a dégagé, repeat the process for tendu, but allow your foot to leave the floor slightly upon extension.
Repeat both of these exercises to the front, back, and sides, 10 times each, to improve turnout of legs and feet.
Relévé
Pronounced 'rel-uh-vay'. Begin in first position. Pull your stomach and rear end. Keep your shoulders back with your chest slightly forward. Beginning with your heels, roll through your feet until you are standing on your tip-toes. Lower your heels until you have returned to first position. Repeat 10 times. Relévés strengthen and stretch the foot and ankle muscles in preparation for pointe work, jumps, and turns.
