News From Miss Alissa

Hello Readers,

I hope you’re all enjoying the hustle and bustle of the holiday season. With all the holiday excitement, I’m thrilled to announce some changes to Ballet For Me And You. In the new year, I will be doing a complete overhaul of the website to better organize and stay true to my mission of simplifying ballet for young students and parents.

Don’t worry, I haven’t forgot about all of you advanced dancers. Starting in January, I will launch a new website just for you! It’s a sister site to Ballet For Me And You called Offbeat Ballerina. This new site is a place to learn more about dance, share your creative projects, chat, and spread your love of dance with me.

With all these upcoming changes, I’m so grateful for your love, support, and understanding. I hope you all have a happy holiday and super fabulous new year! If you have any feedback or suggestions as I begin this revamping process, please let me know.

 Best,

Miss Alissa

balletformeandyou@gmail.com

 

P.S. Take a sneak peak of my new site Offbeat Ballerina by CLICKING HERE! 

Pilates for Dancers Best Exercise #2

I knew you couldn’t wait for the White House Pilates tip! Click on the photo below to learn the next ‘Pilates for Dancers Best Exercise #2.’

Leg Circles on the Reformer!

The very best exercise for strengthening the inner and outer thighs, increasing range of motion in the hip joints, and stabilization of the core.

Place both feet in the straps of the reformer and start small with you circles. Quality over quantity! Make sure you can stabilize your neutral spine before you make your circles bigger. Complete 10-12 circles keeping your tail bone anchored when you feet come up to the ceiling. Then reverse the direction.

 

  • Challenge your core work and stabilization by using the lightest resistance spring. (Peak Pilates Reformer= 1 blue spring, or on a Balanced Body Reformer= 1 yellow spring)
  • Work your inner and outer thighs and increase the stretch in your hamstrings by using a really heavy spring. (Peak Pilates= 2 yellow springs & 1 blue, Balanced Body= 1 red spring, 1 blue spring)

Leg Circles on the Mat!

 

  • Lie on your back on a yoga mat and pull your right leg into your chest. Leave your left leg lengthened down on the floor below you. Stretch your right leg and point your toe straight up the the ceiling. Your arms are by your side (more advanced) or out to the sides like a “T” (beginner).
  • Imagine a marble is balancing in the center of your neutral pelvis and don’t let your marble roll at all. You do this by stabilizing your torso by engaging your core.
  • Take your toe across your body and circle it down, around, and up. Exhale during the hardes part of the circle (most likely when the toe is farthest from your center.) Complete 8 circles then reverse the direction and repeat the exercise on the other leg.
  • Do NOT let your left hip move or lift off the mat at all. The point is to increase range of motion in your hips using the stabilization of the core. If your core is not stabilized you are not doing the exercise correctly and your core is not working.
  • Stabilization Tip! Imagine your foot on the floor is being pulled out away from the crown of your head. You want to feel like a rubber band being stretched from head to toe. Keep this line of energy throughout the circles and you will have a better foundation for stabilization.

 

White House Pilates – Pilates For Dancers

I’m proud to bring you an awesome series by White House Pilates called ‘Pilates For Dancers’! In the next few weeks, White House Pilates will exposes you to the Top 3 Best Pilates Exercises For Dancers.

Footwork on the Pilates Reformer

1st Position (Pilates V), Parallel, 2nd Position (Inner and Outer Rotation) and Releves, (Calf Raises).

1st Position (Pilates V), Parallel, 2nd Position (Inner and Outer Rotation) and Releves, (Calf Raises)
All positions of footwork on the Pilates Reformer are excellent for building ankle strength and stabilization for Pointe. Foot work exercises can also reduce the risk of injuries occurring in the feet, ankles, knees, and hips.

The Best Hair Ties Ever!

With the active life of a dancer, it’s important to find a hair tie that won’t slip or damage your hair. Lucky for you, I’ve found the perfect one! It’s called the “No Slip Grip – The Evolution Hair Ties” by Scunci. Although they kind of look like a gummy candy treat, these hair ties help your hair stay put. In fact, I’ve been using the same one for almost two weeks and it hasn’t lost it’s shape. If you’re in the market for new hair ties, I gives these TWO THUMBS UP!

 

 

 

 

 

 

 

Available at Walgreens for $3.49