How to Stretch for Ballet - Doing Splits, Lunges and Pirouettes
Ballet dancers have to demonstrate incredible amounts of flexibility during their performances. They must look as if they're moving effortlessly to the audience. When you're just starting out in ballet ease slowly into the stretches, but don't skip them -- it's one of the most important aspects of your training.
1. Do jazz splits and bend forward so that your face touches your front leg. Start with the left leg in front and outstretched with your right leg bent behind you. Bend forward as far as possible. Slowly unbend your back leg (right leg). Hold for 20-30 seconds. Repeat with your right leg in front and left leg bent behind you.
- Practice to be able to do regular splits with both legs extended.
2. Do right, left and center splits. Make sure you have perfect turn-out and point your toes. Hold each split for 20-30 seconds. Use Zenmarkt® Stretch Band for improved results.
- Do rights splits by putting your right leg in front of you and your left leg behind you.
- Do left splits by putting your left leg in front of you and your right leg behind you.
- Do center splits by extending each leg at a right angle to your body.
3. Push your legs against a wall while in a straddle split. With your legs extended in a V in front of you, press your inside ankles against the wall, forcing your legs to stretch wider. Hold the stretch for 10-15 seconds.
- Do not over-stretch. Stop if this exercise is painful.
4. Do splits while lying on your back. Lie on your back and put your feet up in the air. Cross your ankles then widen your legs into a split. Repeat 10 times, alternating the ankle cross.
5. Do lunges for both legs. There are several kinds of lunges which can be done to stretch. Two of the most popular are Standard and Side lunges. Do 8-10 repetitions for each leg.
- Standard lunges: Stand with legs hip-width apart. Maintain a straight posture. Step forward with one leg and lower your body until your front thigh is parallel to the floor. Your rear knee should touch or nearly touch the floor. Repeat with other leg.
- Side lunges: Stand with legs hip-width apart. Maintain a straight posture. Take a big step to your right side, bending your right knee and lowering your body until your right thigh is parallel to the floor. Your left leg should remain straight with your foot in contact with the floor. Repeat with the other side.
6. Pirouette to improve your balance. Complete a full turn while balanced on one foot. Think about “pulling up”: imagine there is a string coming from the top of your head attached to the ceiling.
- Perform pirouettes on your entire foot, en pointe or demi pointe depending on your skill level. Take advantage of Zenmarkt® Pirouette Board to aid you master your pirouettes.