Archives for January 2013

January 10, 2013

Ballet Emergency Bag

Band-Aid Braille

Just a quick post today.

Last night I stumbled upon the idea of a “Ballet Emergency Bag.” I got the idea from Musings about Dance, a blog by a Philly dancer and choreographer. You should check out her awesome post here about the emergency bag her husband made her. While I don’t really have an emergency bag, I certainly stuff certain things into my ballet bag, such as KT Tape, ice packs, and a spare pair of legwarmers. Her post has inspired me to put one together rather than just stuffing random items into my bag when I think I might need them.

What would be in your ballet emergency bag?

Filed Under: Ballet Class, Info Tagged With: , , , 4 Comments
January 9, 2013

Beginner Ballet Tips: Using Pilates to Strengthen Your Core for Ballet

Pilates Exercise Video class

P\ (Photo credit: myyogaonline)

After reading this post about Adult Beginner’s Piyo (Pilates and yoga) class, I decided to try out some Pilates. I’d been itching to do some sort of working out beyond the stretching and yoga I’ve been working into my routine, so I decided to try one of my mom’s old Pilates DVDs, Pilates Weightloss for Dummies (yes it’s ancient and isn’t really available anymore).

Like Adult Beginner, I didn’t really “get” Pilates before I started ballet. Now it makes sense. In the standing portions of the DVD, there are series of plies, balances, and stretches which relate to ballet perfectly. Several of the exercises are done in a turned out first, second or fifth position as well, all with pointed (versus flexed) feet.

This article (Pilates for Ballet Dancers: How Pilates Can Improve Your Technique) states that “pilates is a body conditioning method that is focused on developing a strong “core.” The term “core” refers to the entire abdominal region as well as the lower and mid-back.” Core strength is ESSENTIAL for ballet. The article also states that if dancers don’t develop a strong core, it could lead to weaknesses which lead to poor alignment which leads to poor technique.

To me, Pilates sounds like an awesome supplement to ballet, and I quite enjoyed the short 35 minute workout. I’m going to test out another DVD we have, Hilary Burnett’s Pilates Intermediate, which is just mat work.  This should be a more intense workout than just Pilates for Weightloss for Dummies, however, I plan on incorporating the standing work from it to get some plies into my workout.

Lastly, if your in the Philly area, Philly Dance Fitness‘s Pilates Class will be on Sundays at 12 at Major Moment Studios. I’m so excited to be able to attend this class because previously it conflicted with a ballet class. I can’t wait to try it out, it’ll be my first Pilates in a studio.

Have you ever tried Pilates? What do you do to strengthen your core?

Filed Under: Ballet, Info, Outside Class Tagged With: , , , , , , 3 Comments
January 8, 2013

Beginner Ballet Tips: Two Week Stretch Challenge

twoweekstretchchallengeLast Friday I updated a page on the blog entitled the Two-Week Stretch Challenge. It has a 14 day plan to help encourage you to stretch everyday as well as vary the stretches you do each day. Each day has a different set of stretches from various fitness websites. Like the other stretch challenges I’ve (and some of my fellow adult ballerinas) have attempted, I recommend that you do some additional stretching so that you’ve stretched for a total of 30 minutes in a day (which can be broken down into 10 or 15 minute segments).

Although some of the stretches are specifically for running, I figured it wouldn’t hurt to try them since a lot of running stretches are good for tight legs and hips.

Like the page says, this is a  total work-in-progress, and I would love your advice on how the stretches went for you. If you have any stretches you’d like to see worked in, that’d be great too! I’m hoping to eventually build on this to make a complete, 30 day challenge. I’m working on testing each day (I’m on Day 3) and I’ll have an update once I’ve completed it on which stretch routines I liked best.

Here’s what the challenge is right now:

Day 1: How to do Splits  From About.com

Day 2: 15 Minute Beginner’s Yoga Routine

Day 3: Fat Burning Yoga

Day 4: Post-Run Stretches from Back On Pointe, A Dancer

Day 5: Yoga Poses for Headaches

Day 6: How to Do Splits From FitSugar

Day 7: Yoga Poses to Get Rid of Back Fat

Day 8: Essential Stretches for Tight Hips

Day 9: Stretches You Can Do in Bed

Day 10: Good Morning Yoga Sequence

Day 11: Pick your favorite set from Days 1-10

Day 12: Runner Stretches (Good for Tight Hamstrings)

Day 13: Stretches that Help You Sleep

Day 14: Stretches for Splits–Barre Stretches (Don’t have a barre or these look tough challenging? Pick your favorite individual stretches to create your own stretch routine today!)

 

Filed Under: 30 Day Stretch Challenge, Ballet, Info, Outside Class Tagged With: , , , , , , , Leave a Comment
January 7, 2013

Top Dance Blog Contest 2013: Recreational Dancer

topdanceblog_2013Hello Readers! Every year the fantastic website Dance Advantage holds a contest to try and find the best Dance Blogs on the web. I’ll be entering in the category of “Recreational Dancer” since this blog focuses on profiling beginner ballerinas, my own experience, as well as tips for adult ballet dancers.

The Top 20 blogs with the most comments make it into the finals. Comment on THIS post to show your support for the blog. You can share why you read your blog, why you think it’s special, share your favorite posts or simply state “I love the Adult Ballerina Project.”

Thank you for your support!

The link to the contest can be found here, if you’re interested.

Filed Under: Ballet, Etc. Tagged With: , , , , , , 15 Comments
January 7, 2013

Beginner Ballet Tips: Strengthening Ankles

Français : Pied sur la pointe

Ankle strength plays a huge role in ballet, especially pointe. I’ve struggled a lot with my ankles so far, having to take some time off because of bad cases of tendonitis. However, I’ve been working to improve them through various exercises. Regardless of whether you’ve had ankle injuries in the past, these ankle strengthening exercises are useful to get ready for pointe work as well as ballet in general.

Prehab: Strengthen Your Ankles: While I was told to stay off my ankles in ballet, several of the different doctors that I saw recommended the last exercise in this article, writing with your feet. I find it’s super easy to fit this one into your routine because you can do it while watching TV or while lying in bed.

12 Ways to Build Ankle Strength:  This article, from Active.com lists a wide variety of ways to strengthen ankles, including Theraband exercises which are my favorite. Again, some of these, such as the balancing ones can be done pretty much at anytime.

What other exercises have you come across to strengthen your ankles?

Filed Under: Etc., Info, Outside Class Tagged With: , , , , , 3 Comments