Amazing!! Thank you so much ! I love lifting weight and gym but many people scared me by telling I will get bulky ! I started to lift weight and harder gym exercises and I feel much stronger in ballet ! Thank you for your video ! Helps a lot !
Hi! Absolutely loved this video, watched it quite a few times! Loving all your videos...it's great to have fitness videos specially aimed at ballet dancers, as a ballet dancer myself...I know now what exercises I can include to improve & know the benefits! So thank you, so inspired! Can I ask you a couple of questions...:) What would you suggested to do for cardio training? The best stretches to do after an intense workout?And also I'd love love love a video on core strength! It's something that I'm always trying to work on, and I feel is a key part in a dancers training! Thankyou again! Keep making the videos, they are great!!
+NiomiSmartLover Thank you so much for your kind words. I am so glad you like the videos and that you are benefiting from them. With regards to cardiovascular training anything that gets your heart rate up is good. If you watch episode 2 you will see the girls doing kettle bell Tabata swings which is a short but intense cardio workout. Also in the third episode you will see the lower body complex which is one of my favourite forms of cardio because as well as improving your stamina, it also builds strength and burns calories. Sometimes if my schedule is not to busy I will incorporate steady state cardio such as walking at a fast pace on a treadmill or using the stair master. With stretching you should definitely work on your quads, glutes and hip area as they are prone to getting tight. Also foam rolling is essential after a workout. Core training is important and I will be making a video based on this. As you can see in the girls workouts we only do one or two 'core' exercises at the end of a workout. This is because I have them performing big compound movements that really work the core as well as all of the other muscles. I would highly recommend you using the power planks and banded abdominal circuits in your training. I hope this helps and thank you again.
Hi! I am a dancer and I have forward shoulders due to bad posture in the past. I don't have enough strength to do a pull up or proper pushups. What are some exercises I can do to strengthen my upper back and get that v muscle that most ballerinas have?
Such a great video! What you’re doing with the dancers arabesque would be PNF stretching if you were to hold it for longer. It is a form of active stretching known for lengthening the muscle while also building strength :)
The best way to do it would be to do lighter weights and more repetitions (12-20). Heavier weights and lower reps are required to build bulky muscles so try and avoid this. You should notice your strength go up and your quads shouldn't grow too much. As he stated at the beginning of the video, you are burning too many calories to build bulky muscles so you shouldn't have to worry about that 👍
This is awesome. Is there any chance you can do one that focuses on the upper half of the body? I have to isolate my legs due to injury but I want to keep my strength up. Thanks Caspar
Thank you so much Padua! An upper body and accessory exercise day is going to be an episode of the series and should be published in the next few weeks. +Padua Eaton
It's amazing how different dancers train. I already do most of these- not a dancer. Just watched another video of a girl that only uses 2 lb weights because she doesn't want to "bulk up". Ridiculous.
I suppose with all of the jumping and straight-leg lifts at or above 90°, ballerinas would have strong quads and underdeveloped hamstrings, so all the hamstring work makes sense.
In an ideal world you want to have 1:1 strength ratio between quadriceps and hamstrings. This is often not the case, with most dancers/athletes having a 50-80% hamstring to quad ratio. As the ratio nears 100% the hamstrings have an increased functionality when stabilising the knee. This is essential for dancers given the amount of jumping they perform in a turned out position.
Amazing!! Thank you so much ! I love lifting weight and gym but many people scared me by telling I will get bulky ! I started to lift weight and harder gym exercises and I feel much stronger in ballet ! Thank you for your video ! Helps a lot !
How to do the arabesque workout alone?
Wow!!!!! Thank you so much for this!!!!! I’m getting my first ballerina client and this video is gold!!! Very explanatory!!!!
Hi! Absolutely loved this video, watched it quite a few times! Loving all your videos...it's great to have fitness videos specially aimed at ballet dancers, as a ballet dancer myself...I know now what exercises I can include to improve & know the benefits! So thank you, so inspired! Can I ask you a couple of questions...:) What would you suggested to do for cardio training? The best stretches to do after an intense workout?And also I'd love love love a video on core strength! It's something that I'm always trying to work on, and I feel is a key part in a dancers training! Thankyou again! Keep making the videos, they are great!!
+NiomiSmartLover Thank you so much for your kind words. I am so glad you like the videos and that you are benefiting from them. With regards to cardiovascular training anything that gets your heart rate up is good. If you watch episode 2 you will see the girls doing kettle bell Tabata swings which is a short but intense cardio workout. Also in the third episode you will see the lower body complex which is one of my favourite forms of cardio because as well as improving your stamina, it also builds strength and burns calories. Sometimes if my schedule is not to busy I will incorporate steady state cardio such as walking at a fast pace on a treadmill or using the stair master. With stretching you should definitely work on your quads, glutes and hip area as they are prone to getting tight. Also foam rolling is essential after a workout. Core training is important and I will be making a video based on this. As you can see in the girls workouts we only do one or two 'core' exercises at the end of a workout. This is because I have them performing big compound movements that really work the core as well as all of the other muscles. I would highly recommend you using the power planks and banded abdominal circuits in your training. I hope this helps and thank you again.
Wow! Great exercises for dancers and everybody, thanks for sharing!!!
HEY! What mini elastic bands do you use for the feet walking at the beginning?
Sending This video to all the girls in my company!!
Brilliant Stadler 👏🏾👏🏾
+thank you D-man, please do! Damani Campbell Williams
How do you decide on volume of reps and weight?
Thank you so much. I've been looking for something to condition for Latin dancing.
Hi! I am a dancer and I have forward shoulders due to bad posture in the past. I don't have enough strength to do a pull up or proper pushups. What are some exercises I can do to strengthen my upper back and get that v muscle that most ballerinas have?
Jennie Adamson scapular retractions :)
the arabesque exercise is based on autogenic inhibition.
Such a great video! What you’re doing with the dancers arabesque would be PNF stretching if you were to hold it for longer. It is a form of active stretching known for lengthening the muscle while also building strength :)
Is this workout ok for a 13 year old?
Can you pls do a video on should ballerina do squats and what are the workout to avoid big quads
The best way to do it would be to do lighter weights and more repetitions (12-20). Heavier weights and lower reps are required to build bulky muscles so try and avoid this. You should notice your strength go up and your quads shouldn't grow too much. As he stated at the beginning of the video, you are burning too many calories to build bulky muscles so you shouldn't have to worry about that 👍
Wow. The wide lunges are a revelation
I’m ready for a new one! This video is super old but I want more. I’ve been doing all 3 in your series.
Hope they post more videos so good
How do you decide the hip thrust weight? What counts as heavy? I don’t think I can do like 50kg 😅
This is awesome. Is there any chance you can do one that focuses on the upper half of the body? I have to isolate my legs due to injury but I want to keep my strength up. Thanks Caspar
Thank you so much Padua! An upper body and accessory exercise day is going to be an episode of the series and should be published in the next few weeks. +Padua Eaton
That's great! Excited to see!
When someone gives you a gift, do you immediately ask them if they can give you another one?
THANK YOU!
It's amazing how different dancers train. I already do most of these- not a dancer. Just watched another video of a girl that only uses 2 lb weights because she doesn't want to "bulk up". Ridiculous.
Thank you! Yes. This is great.
Thank you very much! +Rachel Wynne
I suppose with all of the jumping and straight-leg lifts at or above 90°, ballerinas would have strong quads and underdeveloped hamstrings, so all the hamstring work makes sense.
In an ideal world you want to have 1:1 strength ratio between quadriceps and hamstrings. This is often not the case, with most dancers/athletes having a 50-80% hamstring to quad ratio. As the ratio nears 100% the hamstrings have an increased functionality when stabilising the knee. This is essential for dancers given the amount of jumping they perform in a turned out position.
wrong. the ballet dancers have very strong hamstrings fom excentric landing form jumps, isometric hold of position like attitude.
Hahaha girl's face at 10:07
Great video!!!!
The weight can destroy all the elegance in movement if it is not perfectly balanced .