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Ballet Talk for Dancers

elongating muscles


Guest arches2147

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Guest arches2147

hi. I have strong legs, but in some aspects i guess you could call them kind of to muscly. Is there any way to elongate those muscles to make them look leaner? Also, There's a problem area with my arms. THey are all slim, except for the under arms. It just feels like flab. Is there any way i could tone that area?

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OK, let's get some specifics on what's too bulgy. Is it the quads? You can search on "quad stretches" and find a whole lot of things that will help with that. Is it the calf (gastrocnemius)? The runner's stretch is good for that. What must be remembered when stretching is that the muscle to be stretched must be relaxed, then worked passively!

 

Also, the defining muscle on the underarms is the latissimus dorsi. Doing proper port de bras will help that immeasurably.

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Easy one; take first position neutral, parallel, no turnout (aka sixth position). Step forward onto one leg in fourth neutral, etc., (aka seventh position) keeping the back leg straight. Use a wall or barre for support. Keep the heels down and don't bounce. You can even just overbalance forward in sixth, and supporting yourself on the wall or barre, stretch your calves that way.

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The quadriceps, or quads for short, are the large muscles at the front (top) of the thigh.

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I know of an exercise (other than working on your port de bras) that will tone the underarm. Hold a weight (5 to ten pounds) with both your hands above your head with your arms straight. Drop your hands slowly behind your head, then lift the weight back up to its original position. After a little while, you really start to feel the burn!

Hope this helps!

Giselle

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Giselle, I don't like the idea of young dancers working with weights, especially 5 to 10 pound weights, without proper training and supervision. Sorry :yes:

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I'm not supposed to be in this forum, but i have a question about using weights, and it seemed silly to start another thread. Please move this post if inappropriate!

 

I've been using very light ankle weights for floor excercises to gain some strength. They're only 750 grams (1.65 pounds). Will it do any harm to use those, and will they make my muscles bulky?

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They are probably fine, Marjolein, as you are over 16 and I would assume fully grown, and hopefully have been taught how to use them.

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