Impress with stunning ballet moves: Here's how
What's the story
Ballet dancers constantly strive for improvement, and one area that often requires extra attention is the challenging fouette turn.
This rapid spinning move requires significant thigh strength, balance, and endurance.
By focusing on building these specific muscles, dancers can execute more stable and extended turn sequences.
This article provides five targeted exercises to help ballet dancers improve their thigh strength and fouette turns.
Squats
Squats for ballet strength
Squats: This basic move works the quadriceps, hamstrings, and glutes, which are all important for ballet dancers.
How to do it: Stand with your feet shoulder-width apart. Lower your body as if you were sitting back into a chair, keeping your chest up.
Do three sets of 15 reps each.
Hold a dumbbell in each hand to make it harder and build more strength.
Lunges
Lunges: A dancer's best friend
Lunges are also a great exercise for working the major muscle groups in the thighs that you need for strong fouette turns.
Step one foot forward and lower your hips until both knees are approximately at a right angle.
Ensure your front knee is directly above your ankle and not jutting out too far.
Switch legs, and do three sets of 12 reps on each leg.
Leg lifts
Leg lifts for lean muscles
Leg lifts are excellent for toning and strengthening the inner thighs, which are crucial for stabilizing fouette turns.
Lie on one side with your legs extended straight out along the floor.
Slowly raise your top leg as high as you can, then lower it back down without letting it touch your resting leg.
Complete three sets of 15 repetitions on each side.
Plyometrics
Plyometric jumps: Explosive power
Plyometric exercises like jump squats or box jumps build explosive power in your legs, which is crucial for dynamic ballet movements such as fouette turns.
To do jump squats, lower yourself into a regular squat, then explode upwards into a jump. Land softly on your feet, going back into the squat position.
Try for three sets of 10 reps.
Bridge
The bridge exercise: Core and thigh strengthener
The bridge exercise targets the thighs while also engaging the core muscles—essential for stabilizing the body during turns.
Position yourself on your back with knees bent and feet flat on the ground approximately hip-width apart.
Raise your hips towards the ceiling, ensuring to squeeze your glutes at the top, then slowly lower back down after holding for three seconds at peak contraction—strive for three sets of 15 repetitions.