44255712-BalletStrength-BalletCore

Beginning Ballet Strength ©Strength Training & Injury Prevention for Dancers

Written by: Nikol Klein

2

Strength Training was seen as taboo in

the ballet world up until now. These days,

Dancers in top Ballet Companies like New

York City Ballet are using strength training to

improve their performance! What some fail to recognize, including

some of your teachers, is that we as dancers

have evolved, and the demands being put on

our bodies are getting harder... The best dancers know this. Most ballet companies these days are also performing contemporary

works which can take a toll on the body if it is

not properly conditioned. Ballet technique

alone is not going to save you.

There are simple exercises that you can do year round to help strengthen, tone,

and even out the muscle imbalances that you

may have. These imbalances are either

genetic or are caused by improper training of

the muscle groups through bad habits

developed in Ballet Class. For Example; Many ankle injuries are

caused from being too “turned-out.” If we work

on strengthening the muscles in a parallel

position, we can take some of the stress off

the adductors, making for more efficient use of the leg in the turned-out positions.

If you want to make it as a professional

dancer and stay injury free, your body is going

to have to be fine tuned to take on the growing

work load. Follow this program and see your talents soar to new levels of excellence!

FROM THE BALLET BARRE TO THE BARBELL

INTRODUCTION TO BALLET STRENGTH

3

Before we get started with our Beginning

Ballet Strength© training program, it is

important that we debunk some of the

common myths regarding strength training.

Myth #1- You will get bulky muscles- This

statement is totally untrue. In fact, if you are

doing the correct exercises, your muscles

should form a more elongated look! Strength training increases lean muscle mass. If you

are working with a certified professional who

understands a Dancers body like myself, you

should not have any problems with bulky

muscles!

Myth #2- You will lose flexibility- Untrue. It

actually improves range of motion of muscles

and joints. It also enhances dance

proprioception. This creates improved awareness of your center of gravity (think

balance and turns). Any good strength training

or cross-training program will also incorporate

stretching towards the end of the workout.

Myth # 3- Strength training is for Men- True, but it is also beneficial for Women.

There are many wonderful benefits to strength

training including increased range of motion,

injury prevention, increased lean muscle mass, improves balance, increases and

restores bone density, and enhances sports

performance. Now just think of how much that

can improve your dancing!

Now that we have straightened all of that

out, let’s talk about the benefits of Strength

Training for Dancers and why you should be

doing it!

Here is a list of just a few of the benefits of

following a strength training program for

Ballet.

★ Injury Prevention★ Increases Stamina★ Higher Jumps★ Improves Balance★ Increases Range of Motion★ Improves Confidence★ Reduces Muscle Soreness★ Improves Appearance★ and much, much more!

COMMON STRENGTH TRAINING MYTHS STRENGTH TRAINING BENEFITS

4

GETTING STARTED: EQUIPMENT

Now that you know the benefits of

strength training for Dancers, you can start

setting up.

As you will see, you do not need a gym

to perform the exercises in the Beginning

Ballet Strength© training program. You can

do all of these exercises in the comfort of your own home.

Here is a list of the equipment that you

will need in order to complete the program.

★ 3 pound Dumbbells★ 5 pound Dumbbells★ 10 pound Dumbbells★ A Yoga Mat★ 3-5 pound weighted ball★ A Balance Ball (55-65 cm)★ Proper Athletic Footwear

All of these items can be purchased at

your local Sporting Goods store or Walmart. A new, supportive sneaker is recommended

as older sneakers sometimes lack support

and get broken down over time.

5

WARM-UP EXERCISES: TORSO TWIST

1 2 3 4

HOW TO DO IT:

1

2

3

4

Start with your feet shoulder width apart, a weighted ball in your hands. Elbows up.

Twist the torso to the left, keeping the elbows. Letting the hips twist slightly.

Return to the starting position.

Twist the torso to the right. Repeat

PRO TIP:

“Be sure to keep the elbows up and abdominals held in

tight!”

WHAT IT WORKS:

Warms-up the waist and lower back while engaging the core, hips, and arms.

6

WARM-UP EXERCISES: HI-KNEES

1 2 3 4

HOW TO DO IT:

1

2

3

4

Start holding a weighted ball above your head. Legs parallel, slightly further than hip width

apart.

Simultaneously lift the right knee and lower the arms to the right.

Return to the start position

Simultaneously lift the left knee and lower the arms to the left. Repeat again to each side.

WHAT IT WORKS:

This exercise warms-up the hip flexors and elevates the heart-rate.

“Do this exercise fast to accelerate the heart-rate for an

aerobic effect!”

PRO TIP:

7

WARM-UP EXERCISES: SQUAT TWIST

1 2 3 4

HOW TO DO IT:

1

2

3

4

Start with the legs parallel in a squat. Holding a weighted ball. Left elbow almost grazing the

right outer thigh.

Stand and straighten the knees, keeping the elbows up.

Twist to the left and extend the right leg to the pointe. Be sure to keep the elbows up.

Return to the starting position. Repeat to the other side.

WHAT IT WORKS:

Warms-up the glutes, hamstrings and oblique abdominals while elevating the heart rate.

PRO TIP:

“Keep the movements smooth and continuous in this

exercise!”

8

STRENGTH EXERCISES: BASIC SQUAT

1 2 1 2

HOW TO DO IT:

1

2

SIDE VIEW SIDE VIEW

Stand with the legs parallel, holding two 5-10 pound weights at your side.

Keeping the weight in the heels, squat down keeping the weights at your side. Be sure to

keep the chest up and chin level. Your back should arch slightly as pictured above.

Repeat.

Remember to keep the weight in the heels.

WHAT IT WORKS:

Glutes, hamstrings, lower back.

PRO TIP:

“Training the legs to squat in the parallel position will

help your jumping strength tremendously!”

9

STRENGTH EXERCISES: CALF RAISES

1 2 1 2

HOW TO DO IT:

1

2

ZOOM VIEW ZOOM VIEW

Stand with the legs parallel, holding two 5-10 pound weights at your side.

Perform a calf raise by going up to demi-pointe. Keep the legs parallel.

Repeat.

WHAT IT WORKS:

Calves, glutes

PRO TIP:

“Parallel calf raises will make your ankles stronger for

pointe work.”

10

STRENGTH EXERCISES: PLIE SQUAT

1 2 3

HOW TO DO IT:

1

2

3

WHAT IT WORKS:

Inner thighs, hamstrings, glutes.

Stand in a wide second position, legs turned out. Hands on your hips.

Go into a deep grande plie, keeping the shoulders back. No bend in the waist.

Return to the starting position. Repeat

PRO TIP:

“This exercise will feel very natural to all of you! Plies

aren’t just for ballet class anymore!”

11

STRENGTH EXERCISES: JUMP SQUAT

1 2 3 4

HOW TO DO IT:

1

2

3

SIDE VIEW

WHAT IT WORKS:

Glutes, hamstrings, calves, quadriceps, core, cardiovascular.

Start off in a parallel squat. (as described in a previous exercise)

Jump off the ground, being careful to keep the legs parallel. Feet are slightly pointed.

Return to the start position, a squat. Repeat.

PRO TIP:

“The natural tendency in this exercise is to turn the legs

out. Focus on staying parallel!”

12

STRENGTH EXERCISES: PLIE JUMP SQUAT

1 2 3 4

HOW TO DO IT:

1

2

3

4

Start in a wide turned-out second position, hands on your hips.

Go into a plie squat. (as described in a previous exercise)

Jump off the ground in a wide second position.

Land in a wide grand plie, second position. Repeat.

WHAT IT WORKS:

Glutes, hamstrings, calves, inner thighs, quadriceps, core, cardiovascular.

PRO TIP:

“Try this exercise holding a weight in both hands

between your legs.”

13

STRENGTH EXERCISES: DEADLIFT

1 2 3

HOW TO DO IT:

1

2

3

WHAT IT WORKS:

Hamstrings, glutes, lower back.

PRO TIP:

“This exercise will help build power in your glutes for

higher jumps!”

Start standing with knees bent in a parallel position, holding two 5-10 pound weights. Lower

back should be slightly arched, chest up and chin up.

Slowly bend forward, lowering the weights to mid-shin. Keep the back flat and chest, chin up.

Return to the starting position. Repeat.

14

STRENGTH EXERCISES: PANCHE DEADLIFT

1 2 3 4

HOW TO DO IT:

1

2

3

4

WHAT IT WORKS:

Hamstrings, lower back.

PRO TIP:“This exercise will make your panche in ballet class feel so

easy! I used this exercise to train for the Prayer variation in

Coppelia.”

Start holding two 5-10 pound weights at your side. Legs parallel. Left leg in parallel tendu

Lift the back leg to arabesque. Keep the standing leg parallel.

Slowly lower your body into a slight panche. (not a full panche!)

Slowly come back to arabesque. Repeat.

15

STRENGTH EXERCISES: HAMSTRING CURL

1 2 3

HOW TO DO IT:

1

2

3

WHAT IT WORKS:

Glutes, hamstrings, calves.

PRO TIP:“In Ballet we do a lot of hamstring stretches, but not a

whole lot of strengthening. This will give you the strength

you need in your legs for jumps.”

Start lying down on a mat. Legs resting on a Balance Ball, legs parallel and feet flexed. Knees

should be slightly bent.

Slowly bridge the hips up and straighten the knees. Keep the legs parallel.

Curl the Balance Ball in towards your body. Keep the feet flexed as the knees bend.

Repeat.

16

STRENGTH EXERCISES: BICEP CURL

1 2

HOW TO DO IT:

1

2

WHAT IT WORKS:

PRO TIP:

“Dancers need arm strength too! Wimpy arms don’t do

too well when it comes to partnering class.”

Biceps.

3

3

Start holding two dumbbells in each hand. Palms facing away from your body.

Slowly start curling the dumbbells up towards your shoulders.

Curl the weights all the way up almost to touch your shoulders. Repeat.

17

STRENGTH EXERCISES: OVERHEAD PRESS

1 2

HOW TO DO IT:

1

2

WHAT IT WORKS:

PRO TIP:

“This exercise will help with your arm strength in finger

turns in partnering class!”

Shoulders, triceps, biceps, forearms, core.

3

3

Begin holding two light-weight dumbbells at shoulder level, palms facing away from you.

Raise the weights above your head, bringing them together at the top.

Lower back to the starting position. Repeat.

18

STRENGTH EXERCISES: TRICEP PUSH-UPS

1 2

HOW TO DO IT:

1

2

WHAT IT WORKS:

PRO TIP:

“Tricep definition is beautiful on dancers. Be sure to add

this exercise to your routine.”

Triceps, shoulders.

3

3

Start as pictured above. Fingers facing your heels, hips raised high.

Lower yourself almost to the floor making sure that the elbows are bending directly over

the wrists. Do not touch the floor.

Return to the start position. Repeat.

19

CORE EXERCISES: BALL CRUNCH

1 2

HOW TO DO IT:

1

2

WHAT IT WORKS:

PRO TIP:

Start lying down on a balance ball, hands behind your head.

Crunch up being careful not to pull on the neck.

Repeat.

“Having strong abdominal muscles will help improve your

balance and turns!”

Abdominal muscles.

20

HOW TO DO IT:

1

WHAT IT WORKS:

PRO TIP:

CORE EXERCISES: PLANK

1

Balance with the arms positioned so that the elbows are directly below the shoulders and the

feet planted firmly on the ground, hip width apart. Hold the abdominals strong.

Be careful not to drop the head or arch the back.

“This exercise engages the entire core for a strong

center in balances!”

Abdominal muscles, shoulders.

21

HOW TO DO IT:

1

2

WHAT IT WORKS:

PRO TIP:

CORE EXERCISES: SIDE PLANK

1 2

Start as pictured with the feet stacked together resting on one side. Align the left elbow directly

beneath the left shoulder.

Bridge your hips up, balancing on the feet with the right arm raised above the head.

Hold. Repeat to the other side.

Oblique abdominals, sides.

“This is my favorite exercise for stability and strength in

the waist.”

22

HOW TO DO IT:

1

2

WHAT IT WORKS:

PRO TIP:

CORE EXERCISES: BALL TAP CRUNCH

1 2

Start with a ball in between your ankles, legs raised straight up as pictured. Arms should be

reaching straight up.

Crunch up, reaching towards the ball positioned between the ankles. Tap the ball.

Repeat.

“You can also use the weighted ball for this exercise.

This exercise directly targets the belly!”

Entire abdominal area. You may also feel this in the inner thighs.

23

STRETCHES: GLUTE STRETCH

1 2

HOW TO DO IT:

1

2

WHAT IT WORKS:

PRO TIP:

Stretches the glutes, hip flexors, and inner thighs.

Rest the left ankle over the right knee as pictured. Leg should be turned out.

Holding the left thigh, bring this position in towards your chest.

Hold this stretch for 45 seconds.

Repeat.

“This is my absolute favorite stretch!”

24

HOW TO DO IT:

1

2

WHAT IT WORKS:

PRO TIP:

STRETCHES: COBRA STRETCH

1 2

Start laying down on a mat, hands directly beneath the shoulders.

Push up, straightening the elbows. You will feel a stretch in the abdominals.

Hold for 45 seconds.

Repeat.

“If this hurts your lower back, rest on the elbows rather

than the hands.”

Stretches the abdominal region along with the lower back.

25

HOW TO DO IT:

1

WHAT IT WORKS:

PRO TIP:

STRETCHES: HAMSTRING STRETCH

1

Laying down on a mat, grab ahold of the left leg. Stretch the leg towards you, paying close

attention to keeping the knee straight.

Hold 45 seconds.

Repeat.

“Try this stretch in place of doing your usual split

stretches! It works wonders for flexibility.”

Stretches the hamstrings, calves, and backs of the knees.

26

PUTTING IT ALL TOGETHER: THE PROGRAM

YOUR TRAINING SCHEDULE

Before we start performing these

exercises, it is important to determine what

your workout schedule is going to be. You will need to work your training program

around your ballet training so that you are

not too fatigued in ballet class.

Some of the exercises that we do in the Beginning Ballet Strength© program are

very similar to exercises that you already

know from your ballet class. Some are

not...particularly the exercises that are done

in the parallel.

This is why you must pay special

attention to your form when performing

these exercises.

★ It is important to note that you should not be performing these exercises every day in addition to your ballet training.

If you are looking to make large gains in

regards to your ballet strength and

conditioning program, a strength program is

best done in the summer or over a layoff period where you are dancing minimally.

Of course this is not an ideal schedule

during the season for a professional ballet

dancer nor will it work for a High School student who is taking ballet class five days

per week. This is why I recommend starting

this program over the summer.

If you do have a very hectic ballet schedule and are starting this program, start

off strength training just two days per week

and progress from there accordingly.

A perfect blend of ballet class and

strength training would look like this;

Monday: Ballet Class 1 1/2 hours

Tuesday: Strength Training 1 hour

Wednesday: Ballet Class 1 1/2 hours

Thursday: Strength Training 1 hour

Friday : Day OffSaturday: Ballet Class 1 1/2 hour

Strength Training 1 hour

Sunday: Day Off

27

WHAT ARE REPS & SETS?

In the 6 week program that I have

designed for you, you are going to see two

words that you may or may not be familiar with; “reps” and “sets.” This is how we keep

track of the number of times you perform an

exercise.

“Reps” or repetitions refer to the number of times you complete a movement

consecutively in a set.

“Sets” refer to the number of times you

will repeat the series of exercises.

Example: Plie Jump Squat 3 x 12

Explanation: This means that you are to perform the Plie Jump Squat exercise 12

times on three separate occasions.

REST PERIODS IN BETWEEN SETS

Rest is very important in between

exercises and sets so that the body has

proper time to adjust and recover from the previous exercise that you performed.

It is important not to rush through the

exercises but to move at a slow to moderate

pace in order to pay close attention to form.

You will notice in the program that I have

designed for you that there is a 45 second to

1 minute rest period in between sets. This is

just enough time for you to get ready for the next exercise and get a sip of water. I don’t

want you resting longer than one minute as I

want you to get a bit of a cardiovascular

effect out of this program as well.

THE BALLET STRENGTH METHOD ©

Each Ballet Strength workout begins with

a full body warm-up to get those muscles

revved-up and ready to go. After the warm-

up we will then go into the full workout, making sure to rest at least 45 seconds to 1

minute in between sets. We always finish up

with stretching to help ease muscle

soreness and get you ready for your next

day of training.

As always, please make sure you seek

the advice and permission form your

medical professional or physician before

starting this program.

LET’S BEGIN!

The following pages contain a 6 week

strength and conditioning training program for an intermediate to advanced dancer new

to strength training and looking to improve

their technique. (Please note that ballet

classes are not included in this program.)

Please use your best judgement when performing these exercises and stop if you

experience any unusual type of pain.

Good luck and have fun!


28

THE PROGRAM: WORKOUT PLAN WEEK 1&2

DAY 1- LEGSDAY 1- LEGSDAY 1- LEGSDAY 1- LEGSDAY 1- LEGS

EXERCISE SETS REPS WEIGHT REST

Warm-up - Jumping Jacks (not pictured) 2 20 - 30 seconds

Warm-up - Torso Twist & High Knees 2 20 3 lb ball 30 seconds

Squat Twist 2 15 3 lb ball 30 seconds

Basic Squat 2 15 8 lb dumbbell 45 seconds

Parallel Calf Raises 2 20 8 lb dumbbell 45 seconds

Plie Squats 2 15 - 45 seconds

Dead Lifts 2 15 8 lb dumbbell 45 seconds

Hamstring Curls 2 10 - 45 seconds

Cool Down - Glute & Hamstring Stretches Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times

DAY 2- RESTDAY 2- RESTDAY 2- RESTDAY 2- RESTDAY 2- REST


DAY 3 - ABDOMINAL CONDITIONINGDAY 3 - ABDOMINAL CONDITIONINGDAY 3 - ABDOMINAL CONDITIONINGDAY 3 - ABDOMINAL CONDITIONINGDAY 3 - ABDOMINAL CONDITIONING



Warm-up - Squat Twist 2 15 3 lb ball 30 seconds

Ball Crunches 3 20 - 30 seconds

Plank 3 Hold for 30 secondsHold for 30 seconds 45 seconds

Ball Tap Crunches 3 12 - 30 seconds

Side Plank 2 Hold for 20 secondsHold for 20 seconds 45 seconds

Cool Down - Cobra Stretch Hold stretch for 20 secondsHold stretch for 20 seconds Repeat 5 timesRepeat 5 times



29

DAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUT




Overhead Press 2 15 3 lb dumbbell 45 seconds



Crunches on Ball 2 20 - 30 seconds

Bicep Curls 2 15 5 lb dumbbell 45 seconds


Tricep Push-ups 2 12 - 45 seconds

Jump Squats 2 10 - 1 minute




THE PROGRAM: WORKOUT PLAN WEEK 1&2

DAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - REST


30

THE PROGRAM: WORKOUT PLAN WEEK 3

DAY 1- LEGSDAY 1- LEGSDAY 1- LEGSDAY 1- LEGSDAY 1- LEGS




Squat Twist 2 15 3 lb ball 30 seconds



Jump Squats 2 10 8 lb dumbbell 1 minute


Plie Jump Squats 2 10 - 1 minute








Warm-up - High Knees 2 20 3 lb ball 30 seconds


Crunches on ball 3 15 - 30 seconds

Bicep Curls 2 10 8 lb dumbbell 1 minute


Dead Lifts 3 10 8 lb dumbbell 45 seconds


Panche Dead Lifts 2 8 8 lb dumbbell 1 minute



31




DAY 5- ABDOMINAL CONDITIONINGDAY 5- ABDOMINAL CONDITIONINGDAY 5- ABDOMINAL CONDITIONINGDAY 5- ABDOMINAL CONDITIONINGDAY 5- ABDOMINAL CONDITIONING


Warm-up - Torso Twist 2 15 3 lb ball 30 seconds


Plank 2 Hold 40 secondsHold 40 seconds 1 minute

Side Plank 2 Hold 30 secondsHold 30 seconds 1 minute

Crunches on Ball (with 3 lb ball overhead) 3 20 3 lb ball 30 seconds

Ball Tap Crunches (hold 3 lb ball) 3 12 3 lb ball 30 seconds

Cool Down - Cobra Stretch Hold stretches 30 secondsHold stretches 30 seconds Repeat 6 timesRepeat 6 times



DAY 7- LEGS & ARMSDAY 7- LEGS & ARMSDAY 7- LEGS & ARMSDAY 7- LEGS & ARMSDAY 7- LEGS & ARMS







Tricep Push-ups 2 15 - 1 minute



Plie Jump Squats 2 8 - 1 minute


32






Crunches on Ball 3 20 - 30 seconds







DAY 3- LEGS DAY 3- LEGS DAY 3- LEGS DAY 3- LEGS DAY 3- LEGS







Parallel Jump Squats 2 10 8 lb dumbbell 1 minute

Dead Lift 3 10 8 lb dumbbell 1 minute

Panche Dead Lift 3 6 8 lb dumbbell 1 minute


33










Plie Squats 3 12 8 lb dumbbell 45 seconds



Plie Jump Squats 2 10 8 lb dumbbell 1 minute


Bicep Curls 3 10 8 lb dumbbell 45 seconds

Squats 3 15 10 lb dumbbell 1 minute





34









Dead Lift 3 10 10 lb dumbbell 1 minute











Crunches on Ball (with ball overhead) 3 25 3 lb ball 30 seconds



*Side Ball Tap Crunches (not pictured)* 2 12 - 30 seconds



* Side Ball Tap Crunches are exactly like the Ball Tap Crunches only instead of tapping the ball in the center, tap the ball to the side. This exercises will target the oblique abdominal muscles.

35









Plie Squats 3 12 8 lb dumbbell 45 seconds

Tricep Push-ups 3 15 - 1 minute

Turned-Out Calf Raises (not pictured) 3 15 8 lb dumbbell 45 seconds















36









Parallel Squats 3 15 10 lb dumbbells 45 seconds


Dead Lifts 3 15 10 lb dumbbells 45 seconds

Bicep Curls 2 10 10 lb dumbbells 45 seconds

Panche Dead Lifts 3 6 10 lb dumbbells 1 minute

Overhead Press 2 8 8 lb dumbbells 45 seconds








Crunches on Ball (holding ball) 3 25 5 lb ball 30 seconds





37











Plie Squat 3 15 10 lb dumbbell 45 seconds

Turned-Out Calf Raises 3 15 10 lb dumbbell 45 seconds








38

Notice

Beginning Ballet Strength© does in no way guarantee results orsuccess. Nikol Klein LLC is in no way responsible for any injuries or

complications that may result from the practice of the techniques listedabove. The purchaser of “Beginning Ballet Strength ©”

acknowledges this and takes full responsibility for any injury orcomplication that may result from the practice of the above techniques.

2010 by Nikol Klein LLC.

© All rights reserved. No part of this publication may be reproduced ortransmitted in any form by any means, electronic or mechanical, includingphotocopying, recording, or by any other means without written permission

by the Author. This includes the use of any photograph used in this publication.

Ballet Core StrengthBy: Nikol Klein

40

INTRODUCTION TO BALLET CORE STRENGTH

Cross Training for dancers is becoming

an essential part of training. These days,

dancers in top ballet companies like American

Ballet Theatre are using core conditioning

exercises like the ones that you will find in this book to improve their performance.

What some fail to recognize, including

some of your teachers, is that we as dancers

have evolved, and the demands being put on

our bodies are getting harder... The best dancers know this. Most ballet companies

these days are also performing contemporary

works which can take a toll on the body if it is

not properly conditioned. Ballet technique

alone can only get you so far. There are simple exercises that you

can do year round to help strengthen, tone,

and firm your core for peak performance. You

may even find that you will break some of the

bad habits developed in ballet class after

finding your core strength.

For Example; Many back injuries are caused by a weak core. If we work on

strengthening the abdominal muscles and

sides, we can take some of the stress off the

back. All ballet movements will feel much

easier and freer once you strengthen your core.

If you want to make it as a professional

dancer and stay injury free, your body is going

to have to be fine tuned to take on the growing

work load. Follow this program and see your talents soar to new levels of excellence!

41

INTRODUCTION: MORE ABOUT YOUR CORE

Before you get started with your Ballet

Core Strength © training program, it is

important that you learn more about your

core.

In ballet, your core is one of the most

important areas of movement and function

while performing key ballet exercises. The

core originates the majority of the full body

movements that you perform. The core is also what determines your posture as it plays a

large role in aligning your ribs, spine, and

pelvis.

As a dancer this means a strong core is essential from standing in basic positions all

the way to balancing and even turning! At a

young age we develop muscle memory to

keep the “ribs in” as you have heard from your

ballet teachers many times. Holding those “ribs in” is just a start to learning core strength

at a young age.

Contrary to what you may think, your core

is actually more than just the abdominal muscles. The core consists of these major

muscle groups including a few key back

muscles;

Transverse AbdominisExternal and Internal ObliquesRectus AbdominisErector Spinae

We will touch on all of these muscle groups in depth in the Ballet Core Strength©

program so that you can maximize your core

strength, improve your posture, and enhance

your ballet technique.

Here is a list of just a few of the benefits of

following my core conditioning program.

★ Better Balance★ Tighter Turns★ Higher Jumps★ Ease of Extensions★ Freedom of Movement★ Strong Abs★ Partnering Improvement★ Less Injuries likely★ and much, much more!

42

GETTING STARTED: EQUIPMENT

Now that you know the benefits of core

strength for dancers, you can start setting

up.

As you will see, you do not need a gym

to perform the exercises in the Ballet Core

Strength © training program. You can do all

of these exercises in the comfort of your

own home.

Here is a list of the equipment that you

will need in order to complete the program.

★ 3 pound Dumbbells★ A Yoga Mat★ A medium sized child’s play ball★ 3-5 pound weighted ball★ A Balance Ball (55-65 cm)★ Proper Athletic Footwear

All of these items can be purchased at

your local Sporting Goods. A new,

supportive sneaker is recommended as

older sneakers sometimes lack support and get broken down over time.

43

WARM-UP EXERCISES: TORSO TWIST

1 2 3 4

HOW TO DO IT:

1

2

3

4

Start with your feet shoulder width apart, a weighted ball in your hands. Elbows up.

Twist the torso to the left, keeping the elbows. Letting the hips twist slightly.

Return to the starting position.

Twist the torso to the right. Repeat

PRO TIP:

“Be sure to keep the elbows up and abdominal muscles

held in tightly!”

WHAT IT WORKS:

Warms-up the waist and lower back while engaging the core, hips, and arms. Works the

entire abdominal and back areas.

44

1 2 3

HOW TO DO IT:

1

2

3

Start with your feet shoulder width apart, a weighted ball in your hands. Elbows up. Twist

your torso to the right.

Twist the torso to the left while simultaneously bringing up the left knee to touch the right

elbow.

Return to the starting position. Repeat. Perform this exercise to the other side.

PRO TIP:

“Keep the elbows lifted high, don’t let them droop. Also, be

sure to keep the stomach muscles engaged the whole time.”

WHAT IT WORKS:

Warms-up the waist, lower back, and hip flexors. Works the oblique abdominal muscles.

WARM-UP EXERCISES: HI KNEE TWIST

45

WARM-UP EXERCISES: HI-KNEE LIFT

HOW TO DO IT:

Start holding a weighted ball above your head. Legs parallel, slightly further than hip width

apart.

Simultaneously lift the right knee and lower the arms to the right.

Return to the start position

Simultaneously lift the left knee and lower the arms to the left. Repeat again to each side.

1 2 3 4

1

2

3

4

PRO TIP:

“Do this exercise fast to accelerate the heart-rate for an

aerobic effect!”

WHAT IT WORKS:

This exercise warms-up the hip flexors, back and arms and elevates the

heart-rate.

46

HOW TO DO IT:

Start with the legs parallel in a squat. Holding a weighted ball. Left elbow almost grazing the

right outer thigh.

Stand and straighten the knees, keeping the elbows up.

Twist to the left and extend the right leg to the pointe. Be sure to keep the elbows up.

Return to the starting position. Repeat to the other side.

WARM-UP EXERCISES: SQUAT TWIST

1 2 3 4

1

2

3

4

PRO TIP:

“You should feel this in the obliques if you are holding your

abdominal muscles in tightly.”

WHAT IT WORKS:

Oblique abdominal muscles, waist, sides and glutes.

47

CORE CONDITIONING: BALL CRUNCHES

1 2

HOW TO DO IT:

Start lying down on a balance ball, hands behind your head. There should almost be a

straight line from your knee to your hips to your shoulders.

Crunch up being careful not to pull on the neck.

Repeat.

1

2

PRO TIP:

“Be careful not to pull on your neck while you are

crunching. Also, don’t tense up the neck.”

WHAT IT WORKS:

This exercise works the rectus abdominis, and the obliquus abdominis. In

other words, you will feel this more in the upper and middle abdominal areas.

48

CORE CONDITIONING: SIT-UP ON BALL

1 2 3

HOW TO DO IT:

1

2

3

PRO TIP:

“Keep the feet firmly planted on the ground so that you

don’t roll off the ball.”

Start lying down on a balance ball, hands behind your head. There should almost be a

straight line from your knee to your hips to your shoulders.

Slowly crunch up.

Crunch all the way up to sitting.

Repeat.

WHAT IT WORKS:

This exercise works the entire abdominal region along with the lower back.

49

CORE CONDITIONING: PLANK

1

HOW TO DO IT:

1 Balance with the arms positioned so that the elbows are directly below the shoulders and the

feet planted firmly on the ground, hip width apart. Hold the abdominals strong.

Be careful not to drop the head or arch the back.

PRO TIP:

“This exercise engages the entire core for a strong

center in balances!”

WHAT IT WORKS:

This exercise works the Rectus Abdominus, the Obliquus Abdominus Externus, and the

Serratus Anterior. You will feel this exercise deep in your tummy and oblique abdominals.

50

CORE CONDITIONING: BUTTERFLY CRUNCHES

1 2

HOW TO DO IT:

1

2

Start lying down in the butterfly position with the soles of your feet touching, hands behind

your head.

Slowly crunch up, lifting the shoulders as much as you can.

Return to the start position.

Repeat.

PRO TIP:

“Tuck the pelvis under a bit to target the lower

abdominals more.”

WHAT IT WORKS:

Lower and mid abdominal regions. Stretches the hip flexors and inner thighs.

51

CORE CONDITIONING: SCISSOR KICKS

1 2 3

HOW TO DO IT:

1

2

3

Start with hands under your hips, legs extended straight up, and shoulders crunched up with

the chin into the chest.

Scissor keeping the left leg up, dropping the right leg down towards the floor. Stay crunched

up.

Scissor the legs, switching so that the right leg is up with the left leg down.

Repeat.

PRO TIP:

“You can also try this exercise holding on to the top leg,

stretching it towards you as you perform the scissor

movement.”

WHAT IT WORKS:

This exercise works the entire abdominal region while stretching the hamstrings and hip

flexors.

52

CORE CONDITIONING: BALL TAP CRUNCH

1 2

HOW TO DO IT:

1

2

Start with a ball in between your ankles, legs raised straight up as pictured. Arms should be

reaching straight up.

Crunch up, reaching towards the ball positioned between the ankles. Tap the ball.

Repeat.

PRO TIP:

“You can also use the weighted ball for this exercise.

This exercise directly targets the belly!”

WHAT IT WORKS:

This exercise especially targets the mid-abdominal muscles or the “belly.”

53

CORE CONDITIONING: OBLIQUE BALL TAPS

1 2

HOW TO DO IT:

1

2

Start with a ball in between your ankles, legs raised straight up as pictured.

Reach up to the right leg.

Switch, reaching up to the left leg now.

Repeat, alternating sides.

PRO TIP:

“Try to tap the ball while you are doing this exercise to

really target the obliques.”

WHAT IT WORKS:

This exercise targets the oblique abdominals and the sides of the waist.

54

CORE CONDITIONING: OBLIQUE TWIST

1 2 3

HOW TO DO IT:

1

2

3

Start sitting on a ball, holding your weighted ball between your hands. Elbows lifted. Shift

your weight back slightly so that the navel is towards the spine.

Keeping the feet firmly on the ground, twist to the right side. Return to center.

Twist to the left side. Repeat alternating sides.

PRO TIP:

“Really contract the abdominals keeping the navel to

spine connection to benefit from this exercise.”

WHAT IT WORKS:

This works the oblique abdominal muscles, the sides, and the lower abdominals. You may

also feel a burn in the arms from holding your elbows up.

55

CORE CONDITIONING: OBLIQUE BOXING

1 2 3

HOW TO DO IT:

1

2

3

Start sitting on a ball, holding two 3 pound weights. Shift your weight back slightly so that the

navel is towards the spine. Keep the feet planted firmly on the ground.

Twist while simultaneously punching to the left. Return to center.

Twist and punch to the right. Repeat.

PRO TIP:

“Don’t use too much force punching or you might roll off

the ball!”

WHAT IT WORKS:

This works the oblique abdominal muscles, the sides, and the shoulders.

56

CORE CONDITIONING: SIDE PLANK

1

HOW TO DO IT:

1

2

Start as pictured above. Shoulder stacked directly above the elbow. Feet stacked on top of

each other.

2

Carefully raise yourself up so that your body weight is resting between the feet and the

supporting elbow.

Hold.

PRO TIP:

“You shoulder will feel strained if it is not directly above

your elbow.”

WHAT IT WORKS:

Intensely works the oblique muscles of the abdomen.

57

CORE CONDITIONING: REVERSE CRUNCHES

1 2 3

HOW TO DO IT:

1

2

3

Begin laying down on a mat. Hands at your sides. Legs should be in chair position

squeezing the med. red ball between your calves and hamstrings.

Bridge the hips backwards as pictured.

Slowly lower the legs down as low as you can. Repeat.

PRO TIP:

“Keep the lower back flat. If you feel it arching while

lowering the ball, don’t go quite so low with the legs.”

WHAT IT WORKS:

Lower abdominal muscles.

58

CORE CONDITIONING: HYPER-EXTENSION

1

HOW TO DO IT:

1

2

Start as pictured above laying face down on a ball. Feet planted firmly on the floor. Arms in

fifth position over your head.

2

Slowly do a “back sit-up” keeping the arms over head. Return to start position. Repeat.

PRO TIP:

“If you are shorter, rest your feet against a wall for added

stability.”

WHAT IT WORKS:

Lower back, quadratus lumborum, gluteus maximus.

59

STRETCHES: COBRA STRETCH

1 2 3

HOW TO DO IT:

1

2

3

Lay face down on the mat with your hands underneath you.

Push up so that your weight is resting on your elbows. Hold the stretch about 30 seconds.

Now push yourself all the way up on your hands. Hold the stretch about 30 seconds.

Repeat.

PRO TIP:

“Be careful not to sit into your lower back during this

stretch as it can become quite painful.”

WHAT IT WORKS:

Stretches out the entire abdominal region.

60

STRETCHES: BALL BRIDGE

1

HOW TO DO IT:

1 Lay down on a balance ball in a back-bend position as pictured above. Be careful to keep your

feet firmly planted on the ground.

PRO TIP:

“Don’t hold this stretch too long or you will get dizzy!”

WHAT IT WORKS:

Stretches the entire abdominal region along with the hip flexors and arms.

61

STRETCHES: KNEE HUG

1

HOW TO DO IT:

1 Lay down on the mat. Hug both knees in to the chest and relax. Hold this stretch as long as

you feel comfortable doing so.

PRO TIP:

“Try this stretch when your hips feel tight too.”

WHAT IT WORKS:

Stretches out the lower back and hips flexors while relaxing the stomach muscles.

62


YOUR TRAINING SCHEDULE

Before you start your Ballet Core

Strength © program, it is important to

determine what your workout schedule is going to be. You will need to work your

training program around your ballet training

so that you are not too fatigued in ballet

class.

The perfect abdominal conditioning

program should not be performed daily. You

will get maximum results and benefits from

doing core conditioning every other day.

This is why you must pay special

attention to your form when performing

these exercises.

If you are looking to make large gains in regards to your ballet strength and core

conditioning program, you will find that the

Ballet Core Strength © program will

compliment your ballet training very well.

A perfect blend of ballet class and core strength training would look like this;

Monday: Ballet Class 1 1/2 hrs

Core Training 30 mins

Tuesday: Ballet Class 1 1/2 hrs

Wednesday: Ballet Class 1 1/2 hrs

Core Training 30 mins

Thursday: Ballet Class 1 1/2 hrs

Friday : Core Training 45 mins

Saturday: Ballet Class 1 1/2 hrs

Sunday: Day Off

★It is important to note that you should not be performing these exercises every day in addition to your ballet training.

63

WHAT ARE REPS & SETS?

In the 4 week program that I have

designed for you, you are going to see two

words that you may or may not be familiar with; “reps” and “sets.” This is how we keep

track of the number of times you perform an

exercise.

“Reps” or repetitions refer to the number of times you complete a movement

consecutively in a set.

“Sets” refer to the number of times you

will repeat the series of exercises.

Example: Reverse Crunches 3 x 12

Explanation: This means that you are to perform the Reverse Crunches exercise 12

times on three separate occasions.

REST PERIODS IN BETWEEN SETS

Rest is very important in between

exercises and sets so that the body has

proper time to adjust and recover from the previous exercise that you performed.

It is important not to rush through the

exercises but to move at a slow to moderate

pace in order to pay close attention to form.

You will notice in the program that I have

designed for you that there is a 30 second to

45 second rest period in between sets. This

is just enough time for you to get ready for the next exercise and get a sip of water. I

don’t want you resting longer as I want you

to get a bit of a cardiovascular effect out of

this program as well.

THE BALLET STRENGTH METHOD ©

Each Ballet Core Strength © workout

begins with a full body warm-up to get those

muscles revved-up and ready to go. After the

warm-up we will then go into the full workout, making sure to rest at least 30 to 45 seconds

in between sets. We always finish up with

stretching to help ease muscle soreness and

get you ready for your next day of training.

As always, please make sure you seek

the advice and permission form your medical

professional or physician before starting this

program.

LET’S BEGIN!

The following pages contain a 6 week

core conditioning training program for an

intermediate to advanced dancer looking to improve their technique. (Please note that

ballet classes are not included in this

program.) Please use your best judgement

when performing these exercises and stop if

you experience any unusual type of pain.

Good luck and have fun!


64


DAY 1- WEEK 1DAY 1- WEEK 1DAY 1- WEEK 1DAY 1- WEEK 1DAY 1- WEEK 1


Warm-up - Torso Twist 2 20 - 30 seconds

Warm-up - Hi-Knee Twist 2 20 3 lb ball 30 seconds

Warm-up - Hi-Knee Lift 2 15 3 lb ball 30 seconds


Sit-up on Ball 2 15 - 30 seconds

Oblique Crunches on Ball (not pictured) 2 15 - 45 seconds

Oblique Twists 2 15 3 lb ball 45 seconds

Oblique Boxing 2 15 3 lb weights 45 seconds

Reverse Crunches 2 12 - 45 seconds

Cool Down - Ball Bridge, Cobra Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times

DAY 2- WEEK 1- RESTDAY 2- WEEK 1- RESTDAY 2- WEEK 1- RESTDAY 2- WEEK 1- RESTDAY 2- WEEK 1- REST


DAY 3 - WEEK 1DAY 3 - WEEK 1DAY 3 - WEEK 1DAY 3 - WEEK 1DAY 3 - WEEK 1


Warm-up - Torso Twist & High Knee Lift 2 20 3 lb ball 30 seconds

Warm-up - Plank 2 Hold for 30 secondsHold for 30 seconds 45 seconds


Oblique Ball Taps 2 12 - 45 seconds

Butterfly Crunches 2 20 - 45 seconds


Scissor Kicks 2 15 - 30 seconds


65

DAY 4- WEEK 1-RESTDAY 4- WEEK 1-RESTDAY 4- WEEK 1-RESTDAY 4- WEEK 1-RESTDAY 4- WEEK 1-REST





Warm-up - Hi Knee Lift 2 20 3 lb ball 30 seconds

Warm-up - Hi Knee Twist 2 20 3 lb ball 30 seconds

Plank 2 Hold 30 secondsHold 30 seconds 45 seconds


Hyper-Extension 2 12 - 45 seconds



Bicycle Crunches (not pictured) 2 15 - 45 seconds



Cool Down - Knee Hug Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times




66








Crunches on Ball (hold 3 lb ball overhead) 3 20 3 lb ball 30 seconds













Cool Down - Ball Bridge Hold stretches 30 secondsHold stretches 30 seconds Repeat 3 timesRepeat 3 times

DAYS 3 & 4- WEEK 2- RESTDAYS 3 & 4- WEEK 2- RESTDAYS 3 & 4- WEEK 2- RESTDAYS 3 & 4- WEEK 2- RESTDAYS 3 & 4- WEEK 2- REST


67

DAY 6 & 7- WEEK 2- RESTDAY 6 & 7- WEEK 2- RESTDAY 6 & 7- WEEK 2- RESTDAY 6 & 7- WEEK 2- RESTDAY 6 & 7- WEEK 2- REST









Plank 3 Hold 45 secondsHold 45 seconds 30 seconds

Ball Tap Crunch 3 10 - 30 seconds


Cool Down - Knee hug, Cobra Hold stretches 30 secondsHold stretches 30 seconds Repeat 3 timesRepeat 3 times


68











Plank 3 Hold 1 minuteHold 1 minute 45 seconds








Warm-up - Plank 3 Hold 40 secondsHold 40 seconds 1 minute




Side Plank 3 Hold 40 secondsHold 40 seconds 40 seconds


69







Warm-up - Hi Knee Twist 3 20 3 lb ball 1 minute

Ball Tap Crunch 3 12 - 30 seconds






DAY 6 & 7- WEEK 3- RESTDAY 6 & 7- WEEK 3- RESTDAY 6 & 7- WEEK 3- RESTDAY 6 & 7- WEEK 3- RESTDAY 6 & 7- WEEK 3- REST


70







Plank 3 Hold 1 minuteHold 1 minute 45 seconds


Ball Taps 3 12 - 45 seconds


Ball Crunches (holding 3 lb ball) 3 20 3 lb ball 45 seconds


Cool Down - Cobra Stretch, Ball Bridge Hold stretch for 30 secondsHold stretch for 30 seconds Repeat 3 timesRepeat 3 times










Side Plank 3 Hold 40 secondsHold 40 seconds 30 seconds




71





Plank 3 Hold 1 minuteHold 1 minute 1 minute


Crunches on Ball (hold 3 lb ball overhead) 3 20 3 lb ball 30 seconds






DAY 6 - WEEK 4DAY 6 - WEEK 4DAY 6 - WEEK 4DAY 6 - WEEK 4DAY 6 - WEEK 4













72

Notice

Ballet Core Strength© does in no way guarantee results orsuccess. Nikol Klein LLC is in no way responsible for any injuries or

complications that may result from the practice of the techniques listedabove. The purchaser of “Ballet Core Strength ©”

acknowledges this and takes full responsibility for any injury orcomplication that may result from the practice of the above techniques.

2010 by Nikol Klein LLC.

© All rights reserved. No part of this publication may be reproduced ortransmitted in any form by any means, electronic or mechanical, includingphotocopying, recording, or by any other means without written permission

by the Author. This includes the use of any photograph used in this publication.

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