STRENGTHEN EVERY MUSCLE IN YOUR BODY!
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- Опубликовано: 26 июн 2024
- HELLO DANCERS! I hope you're having a magnificent day! This is a very informative video that will help you warm up and strengthen your WHOLE BODY before class, while you're on holidays or if you want to strengthen your muscles in general! I hope you all enjoy, follow along and comment below your favourite exercise from this video :)
Love you all so much, CD xo
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Exercise list:
1. Head - Keep eyes in line with your nose: 1/4 turn, 1/2 turn, both sides (that's 1 set). x8
2. Shoulders - Pec and arm stretch. Hand on wall, pivot and stretch around. Both sides.
3. Lats - 10 lat pull-downs (hands on shoulders), then 10 in first, 10 in second, 10 in fifth.
4. Obliques - side plank for 1.5 mins, each side.
5. Core - attitude crunches (10 reps, then swap legs, then both legs).Then hold and drop each leg. Whole thing x 2
6. Arabesque lifts with theraband - 10 on each leg.
7. Arabesque pulses with theraband - 10 on each leg.
8. Hip flexor with theraband - slow leg pulls. 10 on each leg.
9. Glutes - Standing forward "runner" dips in parallel. 10 on each leg.
10. Fingers - Push hands together and roll through fingers, then release. x 10
11. Inner thighs squeezing ring or ball - roll hip bridge. x 10
12. Knees - Swings en dehor, en dedan. x10 each leg
13. Calf raises in parallel (both feet) x 8
14. Calf raises (one leg) in parallel. x 16 each leg
15. Calf raises (one leg) in parallel, bent knee. x16 each leg
17. Ankles - flat foot balance eyes closed for 16 counts, then swap legs.
18. Toes and feet - Separate toes, lift knuckles for 3 seconds, then release. Repeat x 10 times each side.
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Lovely Review
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From all the guys in the fight gym:
Thank you for an excellent video! You help polish our physical abilities in our sport of MMA. Injuries to hips and knees are actually way down.
THANK YOU CLAUDIA DEAN!
Same here my dude, it's unbelievable how many things change when you do this type of exercise. All the little things; pulled muscles, tightness in my thighs, shoulder pain, neck issues and just a bunch of little injuries are gone. Just incredible.
Yes!! I NEEDED this Claudia!! Could you please do a video on how to strengthen your muscles used for developpes and holding them? Thank you!! BTW I love your channel so much!
I absolutely LOVE all of your videos, but tutorials and excercises are my absolute favorite! You are so informative and encouraging. I watch these over and over. 💞
Thank you so much! I’ve been told many times the whites of my eyes are too visible when I dance. I have oculomotor dysfunction, so it’s very difficult and frustrating to track my eyes. After trying you eye/head/neck exercise, I think it’s going to really help me improve! It means a lot ☺️
The eye tracking exercise is brilliant! I never thought of practicing that-it makes perfect sense to work on that small but important detail. Great, GREAT TIPS!
I've been struggling with my eye-line so much. Thank you for this amazing tip!
Love this! I haven't danced in years and love these exercises! I so enjoy watching! Keep it up!
Yes! Thanks for this! So many great pointers and reminders!
Ooh thanks! This really helps! Im training a lot home because i cant take more ballet lessons than once in the week and im really serious at ballet so thanks for this!
I loved every single one of these tips and the demonstration of them! Thank you Claudia!
Thank you so much for this video!!! I'll be adding some of these to my ballet classes. I know my students will love them.
I will definitely be using these warm-ups, thanks Claudia 💕
Excellent exercises, not only for dancers! Thanks Claudia. 👏🏼👏🏼
can you do a video on giving 100 percent in class? I really get unmotivated when I can't get something right or someone does something better then me and it's kinda stupid but yea I would love that💕💕
Just practice at home. When I was younger I was in two classes in high school. One was jazz and country dance. I did just fine in jazz but had trouble in country dance. My boyfriend then said lets meet on weekends and practice. He would have me in tears. But I got it and i showed the class I could do it. So just practice. You know the old saying practice makes perfect. Its true. I have faith in you my dear. Keep smiling.
TRACI FOSKETT thanks💙💙
Hippo My advice would be to ask more questions! Most dance instructors love to answer questions and want to help you improve. Also, practicing at home and looking up videos of how-to’s and tips on that particular step/combination really helps!
PorkDumplin ! thanks!
this is so good! The lat excercises eally really help out.
Nice Video. Helped alot
Thank you Claudia so much!! This really helped me! Especially the arabesque and core muscle excercises, I needed them so much. Can you please do a video on how to prevent cramps or relax your muscles after class?
Love these exercises. Can you do a video about arabesque strengthening and how to avoid crunching in the back. I have a flexible back but in arabesque it seems to get suck as my hips will touch and refrain my best height
Hi Claudia!! I absolutely loved this video! This will be very helpful for my daily warm-up routine. Thank you so much for sharing it! Greetings from Dominican Republic 🇩🇴
Absolutely loved this video! I can't wait to get to the studio and try them all! Thank you for sharing this with us!
Love this Thank you @Claudia Dean World...You're straight to the Point...😊👍❤
ugh i love these videos! im planning to go on ballet!❤️
Absolutely loved it 🥰
Amazing Video!! Love the exercises
I love this video, thank you Claudia! 💖 💖 💖
Love this video!!!
Thank you so much this has really helped me!🎉
Apsolutely love itttttt!!!!!!
Love this!
I love your videos!! And your
shirt!!
Thank you! My most common correction is showing the whites of my eyeballs.
Hahaha, mine too
Andrea Brauckmann a tip i learnt is to close your eyes and then open them.
Andrea Brauckmann and also pretend your eyes as headlights
Idk if that makes sense
@@jannahsopheaYes my ballet teacher gave me this tip too!✌
I have been using my stretch band from (London intensive) a lot recently it’s been helping with my turnout so much ❤️❤️
Really hope you guys will come back to London✨✨
Thank you.😀👍
I can understand 90% of what u said.
I practice Chinese classical dance in my spare time in China.
It was precisely the problem I had to rectify in the arabesque. Thank you very much! I will have it in practice :-D
AAAH YES THANK YOUUUUUU 💙💙💙💙💙💙💙💙💙💙
LOVE THIS and ALL your videos! You are AMAZING! Can you please tell me the length of the theraband you use for the arabesque exercise?
Love your videos! Can you also make a video for post class stretch and strengthening? Since we can't overstretch before ballet class. Thank you so much!
Merci pour tous vos conseils ❤
Thank you for this video! ♡
Excellent! Thank you.
The first exercise reminded me, can you perhaps do a tips video on head, face, eyes for best effect for audience?
Cool video. I would love to see a video that discusses how to stay safe from the bad parts and people in the ballet world.
I looovveee yoouuuuuu!😁
I love your attitude I just watch the beginning
I was wondering how to warm up my knees - it seems like they are tight more often when doing my barre workouts. Thanks for the tip about warming them up! I was looking for something like that :)
Just caught myself today how head sometimes feels funny in certain moves 😏 .Thanks alot !
Amazing video!😍😍
This video is so good
Hey Claudia, many thnx 4 ur Inspiration 😍please tell me where to get those Rings! How do you call it? Love you & your Work! Bye Alexa🤗
The arabesque exercise helped me a lot for me.
I love your vids!
Also, I saw the knee warmup in this video, but I was wondering if you have any tips/exercises to strengthen your knees? I have a pretty week right knee and want to prevent re-injuring myself.
and I think an amazing video would be to talk about and show tips to prevent common dance injuries/prevent re-injuring yourself!
Hi claudia hope you can make a video on the correct therabands to use on different body parts for stretching or workout . thank you
Can you please do a pointe warm up tutorial?
Thank you!❤️
Can you do a video on how to get your splits
Love the video Claudia!! Early!!!!!! Thank you Claudia I look up to you so much, this means a lot! 😘🥰♥️♥️❤️❤️
What strengthening tips or ideas can you give to help me keep my hips stable while at the barre? My hips in general are not strong anymore so I have a tendency to sway around on the standing leg.
My feet have been much improved by jumping barefoot or in socks on a rebounder trampoline for as a little as 5 minutes a day. I'm an old dancer so maybe it won't feel as big a difference for the youngsters but it's really impacted my foot and all also leg flexibility.
Thank you!
FIRST COMMENT . NEW POINTE DANCER. #LEARNT FROM YOU
Oh! I just saw that you have a hip flexor exercise! Will that help to keep that standing leg stable at the barre??
Excellent video.
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I was literally thinking to myself that I always fear the theraband would snap while I'm using it and it coincided with you tearing it when you tied it to the barre 😝
Can you into greater detail regarding how to do a proper crunch so you don’t end up with bunched stomach muscles or a sore neck? Your videos are awesome.
great video!
Do you do this as a pre class warm up ? and do you have any good exercises for turn out? I am returning to ballet after a 23 year break so everything needs work!!
I live you
So interesting!! I didnt realize I had "toe joints!" 😊💞
BJ if you’ve got ‘em smoke ‘em ;)
BJ if you’ve got ‘em smoke ‘em ;)
Do you have any videos aimed at relaxing the traps and the neck while dancing? I tend to put too much tension in those areas, especially when an exercise requires a lot of strength.
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Me gustan éstos maillots😍🇪🇸
I get my pointe shoes the day after Halloween! Can you do a video on how to do arabesque? I hope I spelled that right lol
How often i should Train this Workout as a hobbyballerina?
Hi Stupid question, but as some one who in "later life" is using ballet as exercise how does one improve turn out, I have next to non. Ta YH
Claudia❤❤❤❤❤❤❤❤😄
Or do reformer pilates. Same exercises very easy with the bed equipment
Yay
I was told that feeling a stretch in your nerves was a BIG no no because nerves won’t go back after they are stretched and can cause damage. If they are feeling stretched I was told to stop and see a massage therapist to release the muscle and not stretch to the point of feeling the nerve. That just meant that my muscle was no longer stretching and the nerves were taking the hit instead.
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May you do a video of pointe shoe essentials?
I tried the eye exercise and kept getting cross-eyed, lol
I’m starting ballet again but the build of my legs is really making me struggle, I’m using my thighs and the muscles in my knees way too much and it’s really hard for me to engage my inside thighs to turn out. I have high turn out but my thighs just won’t let me try and use them probably, they just take control. I’m struggling a lot, any help or advice? 😂 x
My glutes hurt simply from watching those exercises with the theraband 😭
Can you do video on hypertension?
If you have a moment, could you link to the video using the Pilates ring to help with pirouette arms that you mention in this video at 13:35? Thank you ! As an older adult beginner this video was super helpful for me. Thanks !
Hi Donna, of course - I purchased mine from Ebay, you just have to type in "Pilates Ring" into the search bar and they should come up :) xx
@@ClaudiaDeanWorld Sorry I wasn't clear. I have a ring, I just don't know how one would use it when learning to pirouette. Hold it in the hand that you bring front? Don't extend an arm to the side and keep it in both hands as you turn? Thanks!
You're eyes🙏you're a trip...that's probably helps make you a good coach....you trust. your energy to let your eyes be on their toes...no pun intended, for for real.🌹
First ❤️
Thsi Video💃🎵♨️✔️👍🏽😍🤗💞😘
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Thanks you
There was a video showing a young girl how to use the therapy band.
To help strengthen her entire foot for point shoes. Perhaps you can revisit it more in depth, as not to get an injury. Then what to do slowly while recovering from an injury, whether it's any part of the leg.
I've seen another video when a dancer breaks or severely injured his/her ankle. Or ACL or tendonitis...sometimes rest is needed for a bit but that's not to abandon the upper body workout nor the remaining leg.
Encourage one another along the way.
There's a RUclips channel called, Dancing Through Strength .
Check it out.
Unfortunately, I can't do my shoulder stretches because a few if not several months ago I tore my rotator cuff. The new doctor examined me...So now my shoulders are both tight.
Many other health issues too, please pray for me. Thank you and God Bless.
Can you do a video on doing a feet with exercise ball
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Hey
Can you do a video on how to stay flexible
Can you please do a daily stretch routine? Xxxx