Pilates for Dancers Best Exercise #3

White House Pilates is back with another tip! I have to admit, this exercise is one of my favorites.

A flat board that replaces the foot bar on the reformer. You’re springing horizontally while engaging your core to initiate the jump rather than your legs. The lighter the spring, the more your abdominals have to work to stabilize your pelvis and back.

Upon take off- the abdominals initiate almost automatically to counter-balance the legs in the air. Think of pulling your navel down to the spine and draw it up towards the ribs. This exercise is excellent for teaching dance students to properly pull their weight up away from the floor and therefore, helping increase the height and form of the jump.

The landing is all about control. Rolling through the feet and getting the heels down in between jumps is crucial for injury prevention. Controlling the landing of your jumps is often the hardest thing to perfect in a dancer’s performance of petite/grande allegro. Dance teacher’s are always saying, “you should land your jumps with little to no sound at all.”

Increase your abdominal strength: While jumping curl your head and shoulder blades off the carriage of the reformer. This will help you engage your upper abominals and make you work harder!
Get Creative! Play around with seeing how many ballet jumps you can simulate while on the jump board. Most likely, you will master aentrechat six in no time!

 

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.

Core Conditioning With Balance Ball: Part 3

 

Can’t get enough core conditioning? Here are four advanced exercises to add to your strength training regiment.
1. Plank

Set-up:
– Kneel with the toes tucked
– Forearms rest on the ball, shoulder width apart
Abdominals are engaged, creating a straight line through the body
Action:
– Press forearms into the ball to stabilize
– Keep abdominals strong
– Straighten knees
Reps:
– 3 reps, hold as long as possible (3 times a week)

2. Rolling Half Plank

Set-up:
– Kneel with the toes pointed
– Forearms rest on the ball, shoulder width apart, hands clasped
Abdominals are engaged, creating a straight line through the body
Action:
– Press forearms into the ball to stabilize
– Keep abdominals lifted
– Stretch arms out to roll the ball forward
– Pull elbows back and return to starting position
Reps:
3 reps, 10x – 20x (three days a week)


3. Reverse Plank Pull In’s

Set-Up:
Arms are shoulder width apart with hands flat
– Ball is under the legs, as far back as comfortable
Abdominals are engaged creating a straight line from head to toes
Action:
– Maintain a long back with abdominals pulled up
– Draw the the knees towards the chest
– Extend the legs back to the starting position
Reps:
3 reps, 5x – 10x (three days a week)

4. Jackknife

 Set-up:
Arms are shoulder width apart with hands flat
– Ball is under the legs, as far back as comfortable
Abdominals are engaged creating a straight line from head to toes
Action:
– Press hands into the ground
– Pull up strong in the abdominals
– Lift the sit-bones into the air while rolling the ball to the body
– Reach the feet back to return to the starting position
Reps:
3 reps, 5x – 10x (three days a week)


 

Core Conditioning With Balance Ball: Part 2

 

Here’s more great exercise with the balance ball and improve your stability!


1. Ab Knee Lifts
Set-up:
-Lie on the ground
-Knees bent and placed on each side of the ball
-Lay on Back
-Hands behind head
Action:
-Engage abs
-Squeeze ball
-Bend knees towards chest
Reps:
20x (3 days a week)


2. Ab Pelvis Lifts
Set-up:
-Lie on the ground
-Knees bent and placed on top of ball
-Lay on Back
-Arms down near your sides
Action:
-Engage abs
-Roll up to a bridge (starting with the tailbone)
-Pressing heels into ball, stretch legs out and in (maintain bridge)
Reps:
10x (3 days a week)

 


3. Ab Pelvis Lifts Variation
Set-up:
-Lie on the ground
-Knees bent and placed on top of ball
-Lay on Back
-Arms down near your sides
Action:
-Engage abs
-Roll up to a bridge (starting with the tailbone)
-Lift one leg into the air
-Pressing heels into ball, stretch legs out and in (maintain bridge)
Reps:
5x right then left (3 days a week)


 

Core Conditioning With Balance Ball: Part 1

 

Are you looking for new core strengthening ideas? Try these great exercise with the balance ball and improve your stability!
1. Full Curl 
Set-up:
-Feet near wall
-Sit at the 45° mark
-Lay Back 
-Hands behind head

Action:
-Engage abs
-Lead with the top of the head to curl up and forward (maintain the curl)
-Roll back down into the ball from lower to upper body

Reps:
20x (3 days a week)
2. Side Curl

2. Side Curl
Set-up:
-Feet near wall
-Sit at the 45° mark
-Lay on side (upper body lays over the top of the ball)
-Hands behind head

Action:
-Engage abs
-Lead with top of the head to curl up and over, towards the hip (maintain the curl)
-Roll back down into the ball from lower to upper body

Twist:
-Engage abs
-Lead with the top of the head to curl up and over, towards the hip (maintain the curl)
-Twist upper body so the upper body is parallel to the ground
Reps:
10x regular 10x twist
(3 days a week)
3. Arching Curl

3. Back Curl
Set-up:
-Feet into wall
-Stomach at the 45° mark
-Lay on the top of the ball
-Hands behind head

Action:
-Engage abs
-Lead with the top of the head to arch back
-Roll back into the ball from lower to upper body
Twist:
-At the top of the arch
twist upper body right then left (slow)
Reps:
10x regular 10x twist
(3 days a week)
Looking for a Balance Ball Retailer? Here are a few nationwide and online stores to choose from. (Click on name to view product)