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
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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
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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.
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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.
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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:
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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!”
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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!”
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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.”
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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!”
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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!”
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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.”
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.”
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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.
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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!”
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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.
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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.
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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
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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!
PUTTING IT ALL TOGETHER: THE PROGRAM
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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
EXERCISE SETS REPS WEIGHT REST
DAY 3 - ABDOMINAL CONDITIONINGDAY 3 - ABDOMINAL CONDITIONINGDAY 3 - ABDOMINAL CONDITIONINGDAY 3 - ABDOMINAL CONDITIONINGDAY 3 - ABDOMINAL CONDITIONING
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist & High Knees 2 20 3 lb ball 30 seconds
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
DAY 4- RESTDAY 4- RESTDAY 4- RESTDAY 4- RESTDAY 4- REST
EXERCISE SETS REPS WEIGHT REST
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DAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUT
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
Overhead Press 2 15 3 lb dumbbell 45 seconds
Basic Squat 2 15 8 lb dumbbell 45 seconds
Parallel Calf Raises 2 20 8 lb dumbbell 45 seconds
Crunches on Ball 2 20 - 30 seconds
Bicep Curls 2 15 5 lb dumbbell 45 seconds
Hamstring Curls 2 10 - 45 seconds
Tricep Push-ups 2 12 - 45 seconds
Jump Squats 2 10 - 1 minute
Plank 2 Hold for 30 secondsHold for 30 seconds 45 seconds
Cool Down - Glute & Hamstring Stretches Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
Cool Down - Cobra Stretch Hold stretch for 20 secondsHold stretch for 20 seconds Repeat 5 timesRepeat 5 times
THE PROGRAM: WORKOUT PLAN WEEK 1&2
DAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - REST
EXERCISE SETS REPS WEIGHT REST
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THE PROGRAM: WORKOUT PLAN WEEK 3
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
Jump Squats 2 10 8 lb dumbbell 1 minute
Plie Squats 2 15 - 45 seconds
Plie Jump Squats 2 10 - 1 minute
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
EXERCISE SETS REPS WEIGHT REST
DAY 3- FULL BODY WORKOUTDAY 3- FULL BODY WORKOUTDAY 3- FULL BODY WORKOUTDAY 3- FULL BODY WORKOUTDAY 3- FULL BODY WORKOUT
EXERCISE SETS REPS WEIGHT REST
Warm-up - Jumping Jacks (not pictured) 2 20 - 30 seconds
Warm-up - High Knees 2 20 3 lb ball 30 seconds
Basic Squat 2 15 8 lb dumbbell 45 seconds
Crunches on ball 3 15 - 30 seconds
Bicep Curls 2 10 8 lb dumbbell 1 minute
Ball Tap Crunches 3 10 - 30 seconds
Dead Lifts 3 10 8 lb dumbbell 45 seconds
Tricep Push-ups 2 12 - 45 seconds
Panche Dead Lifts 2 8 8 lb dumbbell 1 minute
Cool Down - Glute & Hamstring Stretches Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
Cool Down - Cobra Stretch Hold stretch for 20 secondsHold stretch for 20 seconds Repeat 5 timesRepeat 5 times
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DAY 4- RESTDAY 4- RESTDAY 4- RESTDAY 4- RESTDAY 4- REST
EXERCISE SETS REPS WEIGHT REST
THE PROGRAM: WORKOUT PLAN WEEK 3
DAY 5- ABDOMINAL CONDITIONINGDAY 5- ABDOMINAL CONDITIONINGDAY 5- ABDOMINAL CONDITIONINGDAY 5- ABDOMINAL CONDITIONINGDAY 5- ABDOMINAL CONDITIONING
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Warm-up - Squat 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 6- RESTDAY 6- RESTDAY 6- RESTDAY 6- RESTDAY 6- REST
EXERCISE SETS REPS WEIGHT REST
DAY 7- LEGS & ARMSDAY 7- LEGS & ARMSDAY 7- LEGS & ARMSDAY 7- LEGS & ARMSDAY 7- LEGS & ARMS
EXERCISE SETS REPS WEIGHT REST
Warm-up - Jumping Jacks (not pictured) 2 20 - 30 seconds
Warm-up - High Knees 2 20 3 lb ball 30 seconds
Basic Squat 3 15 8 lb dumbbell 45 seconds
Bicep Curls 2 10 8 lb dumbbell 1 minute
Hamstring Curls 2 12 - 45 seconds
Tricep Push-ups 2 15 - 1 minute
Parallel Calf Raises 3 15 8 lb dumbbell 45 seconds
Plie Squats 2 12 - 45 seconds
Plie Jump Squats 2 8 - 1 minute
Cool Down - Glute & Hamstring Stretches Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
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THE PROGRAM: WORKOUT PLAN WEEK 4
DAY 1- ABDOMINAL CONDITIONINGDAY 1- ABDOMINAL CONDITIONINGDAY 1- ABDOMINAL CONDITIONINGDAY 1- ABDOMINAL CONDITIONINGDAY 1- ABDOMINAL CONDITIONING
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Warm-up - Squat Twist 2 15 3 lb ball 30 seconds
Crunches on Ball 3 20 - 30 seconds
Plank 3 Hold 40 secondsHold 40 seconds 1 minute
Ball Tap Crunches 3 12 - 30 seconds
Side Plank 3 Hold 20 secondsHold 20 seconds 1 minute
Cool Down - Cobra Stretch Hold stretches 30 secondsHold stretches 30 seconds Repeat 6 timesRepeat 6 times
DAY 2- RESTDAY 2- RESTDAY 2- RESTDAY 2- RESTDAY 2- REST
EXERCISE SETS REPS WEIGHT REST
DAY 3- LEGS DAY 3- LEGS DAY 3- LEGS DAY 3- LEGS DAY 3- LEGS
EXERCISE SETS REPS WEIGHT REST
Warm-up - Jumping Jacks (not pictured) 2 20 - 30 seconds
Warm-up - High Knees 2 20 3 lb ball 30 seconds
Basic Squat 3 15 8 lb dumbbell 45 seconds
Parallel Calf Raises 3 15 8 lb dumbbell 45 seconds
Hamstring Curls 3 10 - 45 seconds
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
Cool Down - Glute & Hamstring Stretches Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
33
DAY 4- RESTDAY 4- RESTDAY 4- RESTDAY 4- RESTDAY 4- REST
EXERCISE SETS REPS WEIGHT REST
THE PROGRAM: WORKOUT PLAN WEEK 4
DAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUTDAY 5- FULL BODY WORKOUT
EXERCISE SETS REPS WEIGHT REST
Warm-up - Jumping Jacks (not pictured) 3 20 - 30 seconds
Warm-up - High Knees 2 20 3 lb ball 30 seconds
Warm-up - Squat Twist 2 15 3 lb ball 30 seconds
Overhead Press 3 12 3 lb dumbbell 45 seconds
Plie Squats 3 12 8 lb dumbbell 45 seconds
Ball Tap Crunches 3 10 - 30 seconds
Tricep Push-ups 3 12 - 45 seconds
Plie Jump Squats 2 10 8 lb dumbbell 1 minute
Plank 2 Hold for 45 secondsHold for 45 seconds 45 seconds
Bicep Curls 3 10 8 lb dumbbell 45 seconds
Squats 3 15 10 lb dumbbell 1 minute
Cool Down - Glute & Hamstring Stretches Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
Cool Down - Cobra Stretch Hold stretch for 20 secondsHold stretch for 20 seconds Repeat 5 timesRepeat 5 times
DAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - REST
EXERCISE SETS REPS WEIGHT REST
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THE PROGRAM: WORKOUT PLAN WEEK 5
DAY 1- LEGS DAY 1- LEGS DAY 1- LEGS DAY 1- LEGS DAY 1- LEGS
EXERCISE SETS REPS WEIGHT REST
Warm-up - Jumping Jacks (not pictured) 2 20 - 30 seconds
Warm-up - High Knees 2 20 5 lb ball 30 seconds
Warm-up - Squat Twist 2 15 5 lb ball 30 seconds
Basic Squat 3 15 10 lb dumbbell 45 seconds
Parallel Calf Raises 3 15 10 lb dumbbell 45 seconds
Dead Lift 3 10 10 lb dumbbell 1 minute
Parallel Jump Squats 3 10 10 lb dumbbell 1 minute
Panche Dead Lift 3 6 10 lb dumbbell 1 minute
Hamstring Curls 2 12 - 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
EXERCISE SETS REPS WEIGHT REST
DAY 3- ABDOMINAL CONDITIONINGDAY 3- ABDOMINAL CONDITIONINGDAY 3- ABDOMINAL CONDITIONINGDAY 3- ABDOMINAL CONDITIONINGDAY 3- ABDOMINAL CONDITIONING
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Warm-up - Squat Twist 2 15 3 lb ball 30 seconds
Crunches on Ball (with ball overhead) 3 25 3 lb ball 30 seconds
Plank 3 Hold 45 secondsHold 45 seconds 1 minute
Ball Tap Crunches 3 12 - 30 seconds
*Side Ball Tap Crunches (not pictured)* 2 12 - 30 seconds
Side Plank 3 Hold 30 secondsHold 30 seconds 1 minute
Cool Down - Cobra Stretch Hold stretches 30 secondsHold stretches 30 seconds Repeat 6 timesRepeat 6 times
* 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
THE PROGRAM: WORKOUT PLAN WEEK 5
DAY 4- RESTDAY 4- RESTDAY 4- RESTDAY 4- RESTDAY 4- REST
EXERCISE SETS REPS WEIGHT REST
DAY 5- LEGS & ARMSDAY 5- LEGS & ARMSDAY 5- LEGS & ARMSDAY 5- LEGS & ARMSDAY 5- LEGS & ARMS
EXERCISE SETS REPS WEIGHT REST
Warm-up - Jumping Jacks (not pictured) 2 20 - 30 seconds
Warm-up - High Knees 2 20 3 lb ball 30 seconds
Bicep Curls 3 10 10 lb dumbbell 1 minute
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
Overhead Press 2 10 5 lb dumbbell 45 seconds
Plie Jump Squats 2 8 8 lb dumbbell 1 minute
Parallel Calf Raises 3 15 8 lb dumbbell 45 seconds
Cool Down - Glute & Hamstring Stretches Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
DAY 6- RESTDAY 6- RESTDAY 6- RESTDAY 6- RESTDAY 6- REST
EXERCISE SETS REPS WEIGHT REST
DAY 7- ABDOMINAL CONDITIONINGDAY 7- ABDOMINAL CONDITIONINGDAY 7- ABDOMINAL CONDITIONINGDAY 7- ABDOMINAL CONDITIONINGDAY 7- ABDOMINAL CONDITIONING
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Plank 3 Hold 45 secondsHold 45 seconds 1 minute
Ball Tap Crunches 3 12 - 30 seconds
*Side Ball Tap Crunches (not pictured)* 2 12 - 30 seconds
Side Plank 3 Hold 30 secondsHold 30 seconds 1 minute
Cool Down - Cobra Stretch Hold stretches 30 secondsHold stretches 30 seconds Repeat 6 timesRepeat 6 times
36
THE PROGRAM: WORKOUT PLAN WEEK 6
DAY 1- RESTDAY 1- RESTDAY 1- RESTDAY 1- RESTDAY 1- REST
EXERCISE SETS REPS WEIGHT REST
DAY 2- LEGS & ARMSDAY 2- LEGS & ARMSDAY 2- LEGS & ARMSDAY 2- LEGS & ARMSDAY 2- LEGS & ARMS
EXERCISE SETS REPS WEIGHT REST
Warm-up - High Knees 2 20 5 lb ball 30 seconds
Warm-up - Jumping Jacks (not pictured) 2 20 - 30 seconds
Warm-up - Torso Twist 2 20 5 lb ball 30 seconds
Parallel Squats 3 15 10 lb dumbbells 45 seconds
Tricep Push-ups 3 15 - 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
Cool Down - Glute & Hamstring Stretches Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
DAY 3- RESTDAY 3- RESTDAY 3- RESTDAY 3- RESTDAY 3- REST
EXERCISE SETS REPS WEIGHT REST
DAY 4- ABDOMINAL CONDITIONINGDAY 4- ABDOMINAL CONDITIONINGDAY 4- ABDOMINAL CONDITIONINGDAY 4- ABDOMINAL CONDITIONINGDAY 4- ABDOMINAL CONDITIONING
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist 2 20 5 lb ball 30 seconds
Warm-up - Squat Twist 2 15 5 lb ball 30 seconds
Crunches on Ball (holding ball) 3 25 5 lb ball 30 seconds
Ball Tap Crunches 3 12 - 30 seconds
*Side Ball Tap Crunches (not pictured)* 2 12 - 30 seconds
Side Plank 3 Hold 35 secondsHold 35 seconds 1 minute
Cool Down - Cobra Stretch Hold stretches 30 secondsHold stretches 30 seconds Repeat 6 timesRepeat 6 times
37
THE PROGRAM: WORKOUT PLAN WEEK 6
DAY 5- RESTDAY 5- RESTDAY 5- RESTDAY 5- RESTDAY 5- REST
EXERCISE SETS REPS WEIGHT REST
DAY 6- LEGS DAY 6- LEGS DAY 6- LEGS DAY 6- LEGS DAY 6- LEGS
EXERCISE SETS REPS WEIGHT REST
Warm-up - Jumping Jacks (not pictured) 2 20 - 30 seconds
Warm-up - High Knees 2 20 5 lb ball 30 seconds
Warm-up - Squat Twist 2 15 5 lb ball 30 seconds
Basic Squat 3 15 10 lb dumbbell 45 seconds
Parallel Calf Raises 3 15 10 lb dumbbell 45 seconds
Plie Squat 3 15 10 lb dumbbell 45 seconds
Turned-Out Calf Raises 3 15 10 lb dumbbell 45 seconds
Parallel Jump Squats 3 10 10 lb dumbbell 1 minute
Plie Jump Squats 2 10 10 lb dumbbell 1 minute
Panche Dead Lift 3 6 10 lb dumbbell 1 minute
Hamstring Curls 3 10 - 45 seconds
Cool Down - Glute & Hamstring Stretches Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
DAY 7- RESTDAY 7- RESTDAY 7- RESTDAY 7- RESTDAY 7- REST
EXERCISE SETS REPS WEIGHT REST
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
PUTTING IT ALL TOGETHER: THE PROGRAM
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!
PUTTING IT ALL TOGETHER: THE PROGRAM
64
THE PROGRAM: WORKOUT PLAN WEEK 1
DAY 1- WEEK 1DAY 1- WEEK 1DAY 1- WEEK 1DAY 1- WEEK 1DAY 1- WEEK 1
EXERCISE SETS REPS WEIGHT REST
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
Ball Crunches 2 20 - 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
EXERCISE SETS REPS WEIGHT REST
DAY 3 - WEEK 1DAY 3 - WEEK 1DAY 3 - WEEK 1DAY 3 - WEEK 1DAY 3 - WEEK 1
EXERCISE SETS REPS WEIGHT REST
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
Ball Tap Crunches 2 12 - 45 seconds
Oblique Ball Taps 2 12 - 45 seconds
Butterfly Crunches 2 20 - 45 seconds
Side Plank 2 Hold for 20 secondsHold for 20 seconds 45 seconds
Scissor Kicks 2 15 - 30 seconds
Cool Down - Cobra Stretch Hold stretch for 30 secondsHold stretch for 30 seconds Repeat 5 timesRepeat 5 times
65
DAY 4- WEEK 1-RESTDAY 4- WEEK 1-RESTDAY 4- WEEK 1-RESTDAY 4- WEEK 1-RESTDAY 4- WEEK 1-REST
EXERCISE SETS REPS WEIGHT REST
THE PROGRAM: WORKOUT PLAN WEEK 1
DAY 5- WEEK 1DAY 5- WEEK 1DAY 5- WEEK 1DAY 5- WEEK 1DAY 5- WEEK 1
EXERCISE SETS REPS WEIGHT 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
Ball Crunches 2 20 - 30 seconds
Hyper-Extension 2 12 - 45 seconds
Butterfly Crunches 2 20 - 30 seconds
Ball Tap Crunches 2 10 - 45 seconds
Bicycle Crunches (not pictured) 2 15 - 45 seconds
Reverse Crunches 2 12 - 45 seconds
Side Plank 2 Hold for 20 secondsHold for 20 seconds 45 seconds
Cool Down - Knee Hug Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
Cool Down - Cobra Stretch Hold stretch for 30 secondsHold stretch for 30 seconds Repeat 5 timesRepeat 5 times
DAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - RESTDAY 6 & 7 - REST
EXERCISE SETS REPS WEIGHT REST
66
THE PROGRAM: WORKOUT PLAN WEEK 2
DAY 1- WEEK 2DAY 1- WEEK 2DAY 1- WEEK 2DAY 1- WEEK 2DAY 1- WEEK 2
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Warm-up - Squat Twist 2 15 3 lb ball 30 seconds
Plank 3 Hold 40 secondsHold 40 seconds 1 minute
Side Plank 3 Hold 30 secondsHold 30 seconds 1 minute
Crunches on Ball (hold 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 2- WEEK 2DAY 2- WEEK 2DAY 2- WEEK 2DAY 2- WEEK 2DAY 2- WEEK 2
EXERCISE SETS REPS WEIGHT REST
Warm-up - Squat Twist 2 15 3 lb ball 30 seconds
Warm-up - Hi Knee Lift 2 15 3 lb ball 30 seconds
Warm-up - Hi Knee Twist 2 15 3 lb ball 30 seconds
Ball Tap Crunches 3 10 - 45 seconds
Hyper-Extension 3 10 - 30 seconds
Scissor Kicks 3 15 - 30 seconds
Oblique Boxing 2 15 3 lb weights 30 seconds
Reverse Crunches 3 10 - 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
EXERCISE SETS REPS WEIGHT 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
EXERCISE SETS REPS WEIGHT REST
DAY 5- WEEK 2DAY 5- WEEK 2DAY 5- WEEK 2DAY 5- WEEK 2DAY 5- WEEK 2
EXERCISE SETS REPS WEIGHT REST
Warm-up - Hi Knee Lift 2 15 3 lb ball 30 seconds
Warm-up - Hi Knee Twist 2 15 3 lb ball 30 seconds
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Ball Crunches 3 20 - 45 seconds
Sit-up on Ball 3 20 - 30 seconds
Plank 3 Hold 45 secondsHold 45 seconds 30 seconds
Ball Tap Crunch 3 10 - 30 seconds
Oblique Ball Taps 3 10 - 30 seconds
Cool Down - Knee hug, Cobra Hold stretches 30 secondsHold stretches 30 seconds Repeat 3 timesRepeat 3 times
THE PROGRAM: WORKOUT PLAN WEEK 2
68
THE PROGRAM: WORKOUT PLAN WEEK 3
DAY 1- WEEK 3DAY 1- WEEK 3DAY 1- WEEK 3DAY 1- WEEK 3DAY 1- WEEK 3
EXERCISE SETS REPS WEIGHT 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
Warm-up - Squat Twist 2 20 3 lb ball 30 seconds
Butterfly Crunches 3 20 - 45 seconds
Bicycle Crunches (not pictured) 3 15 - 45 seconds
Scissor Kicks 3 15 - 45 seconds
Reverse Crunches 3 12 - 45 seconds
Plank 3 Hold 1 minuteHold 1 minute 45 seconds
Cool Down - Knee Hug Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
Cool Down - Cobra Stretch Hold stretch for 30 secondsHold stretch for 30 seconds Repeat 5 timesRepeat 5 times
DAY 2- WEEK 3- RESTDAY 2- WEEK 3- RESTDAY 2- WEEK 3- RESTDAY 2- WEEK 3- RESTDAY 2- WEEK 3- REST
EXERCISE SETS REPS WEIGHT REST
DAY 3- WEEK 3DAY 3- WEEK 3DAY 3- WEEK 3DAY 3- WEEK 3DAY 3- WEEK 3
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Warm-up - Plank 3 Hold 40 secondsHold 40 seconds 1 minute
Sit-up on Ball 3 20 - 45 seconds
Oblique Twists 3 15 3 lb ball 45 seconds
Oblique Boxing 3 15 3 lb weights 45 seconds
Side Plank 3 Hold 40 secondsHold 40 seconds 40 seconds
Cool Down - Cobra Stretch Hold stretches 30 secondsHold stretches 30 seconds Repeat 6 timesRepeat 6 times
69
DAY 4- WEEK 3- RESTDAY 4- WEEK 3- RESTDAY 4- WEEK 3- RESTDAY 4- WEEK 3- RESTDAY 4- WEEK 3- REST
EXERCISE SETS REPS WEIGHT REST
THE PROGRAM: WORKOUT PLAN WEEK 3
DAY 5- WEEK 3DAY 5- WEEK 3DAY 5- WEEK 3DAY 5- WEEK 3DAY 5- WEEK 3
EXERCISE SETS REPS WEIGHT REST
Warm-up - Hi Knee Lift 2 15 3 lb ball 30 seconds
Warm-up - Hi Knee Twist 3 20 3 lb ball 1 minute
Ball Tap Crunch 3 12 - 30 seconds
Oblique Ball Taps 3 12 - 30 seconds
Hyper-Extension 3 12 - 45 seconds
Scissor Kicks 3 20 - 45 seconds
Ball Crunches 3 25 - 45 seconds
Cool Down - Ball Bridge Hold stretches 30 secondsHold stretches 30 seconds Repeat 6 timesRepeat 6 times
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
EXERCISE SETS REPS WEIGHT REST
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THE PROGRAM: WORKOUT PLAN WEEK 4
DAY 1- WEEK 4DAY 1- WEEK 4DAY 1- WEEK 4DAY 1- WEEK 4DAY 1- WEEK 4
EXERCISE SETS REPS WEIGHT REST
Warm-up - Hi Knee Lift 2 20 3 lb ball 30 seconds
Warm-up - Squat Twist 3 20 3 lb ball 30 seconds
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Plank 3 Hold 1 minuteHold 1 minute 45 seconds
Butterfly Crunches 3 20 - 45 seconds
Ball Taps 3 12 - 45 seconds
Reverse Crunches 3 12 - 45 seconds
Ball Crunches (holding 3 lb ball) 3 20 3 lb ball 45 seconds
Cool Down - Knee Hug Hold stretches 30 secondsHold stretches 30 seconds Repeat 2 timesRepeat 2 times
Cool Down - Cobra Stretch, Ball Bridge Hold stretch for 30 secondsHold stretch for 30 seconds Repeat 3 timesRepeat 3 times
DAY 2- WEEK 4- RESTDAY 2- WEEK 4- RESTDAY 2- WEEK 4- RESTDAY 2- WEEK 4- RESTDAY 2- WEEK 4- REST
EXERCISE SETS REPS WEIGHT REST
DAY 3- WEEK 4DAY 3- WEEK 4DAY 3- WEEK 4DAY 3- WEEK 4DAY 3- WEEK 4
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Warm-up - Hi Knee Lift 2 15 3 lb ball 30 seconds
Warm-up - Hi Knee Twist 2 15 3 lb ball 30 seconds
Oblique Twists 3 20 3 lb ball 45 seconds
Oblique Boxing 3 20 3 lb weights 30 seconds
Side Plank 3 Hold 40 secondsHold 40 seconds 30 seconds
Bicycle Crunches (not pictured) 3 20 - 30 seconds
Reverse Crunches 3 12 - 30 seconds
Cool Down - Cobra Stretch Hold stretches 30 secondsHold stretches 30 seconds Repeat 3 timesRepeat 3 times
71
DAY 4- WEEK 4DAY 4- WEEK 4DAY 4- WEEK 4DAY 4- WEEK 4DAY 4- WEEK 4
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Warm-up - Squat Twist 2 15 3 lb ball 30 seconds
Plank 3 Hold 1 minuteHold 1 minute 1 minute
Side Plank 3 Hold 40 secondsHold 40 seconds 1 minute
Crunches on Ball (hold 3 lb ball overhead) 3 20 3 lb ball 30 seconds
Ball Tap Crunches (hold 3 lb ball) 3 15 3 lb ball 30 seconds
Scissor Kicks 3 20 - 45 seconds
Cool Down - Ball Bridge Hold stretches 30 secondsHold stretches 30 seconds Repeat 3 timesRepeat 3 times
DAY 5- WEEK 4- RESTDAY 5- WEEK 4- RESTDAY 5- WEEK 4- RESTDAY 5- WEEK 4- RESTDAY 5- WEEK 4- REST
EXERCISE SETS REPS WEIGHT REST
DAY 6 - WEEK 4DAY 6 - WEEK 4DAY 6 - WEEK 4DAY 6 - WEEK 4DAY 6 - WEEK 4
EXERCISE SETS REPS WEIGHT REST
Warm-up - Torso Twist 3 20 3 lb ball 30 seconds
Warm-up - Hi Knee Lift 3 20 3 lb ball 45 seconds
Ball Tap Crunches 3 12 - 45 seconds
Oblique Ball Taps 3 12 - 45 seconds
Butterfly Crunches 3 20 - 45 seconds
Side Plank 3 Hold for 30 secondsHold for 30 seconds 45 seconds
Reverse Crunches 3 12 - 45 seconds
Cool Down - Cobra Stretch Hold stretch for 30 secondsHold stretch for 30 seconds Repeat 5 timesRepeat 5 times
DAY 7- WEEK 4- RESTDAY 7- WEEK 4- RESTDAY 7- WEEK 4- RESTDAY 7- WEEK 4- RESTDAY 7- WEEK 4- REST
EXERCISE SETS REPS WEIGHT REST
THE PROGRAM: WORKOUT PLAN WEEK 4
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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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