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Ballet - Beginners
Help I need thigh strength in tips
By heartofadancer2 Comments: 48, member since Sun Mar 27, 2011
On Thu Sep 15, 2016 05:18 PM

I'm going to take Ballet again after 20 years of being out of it. Lucky I'm not in class yet or it'll be embarrashing. I can get up from grand plus from 4th or 5th positions!

6 Replies to Help I need thigh strength in tips

re: Help I need thigh strength in tips
By Storm_Trouper Comments: 808, member since Mon May 21, 2012
On Fri Sep 16, 2016 01:06 AM
Edited by Storm_Trouper (249942) on 2016-09-16 01:11:12
Edited by Storm_Trouper (249942) on 2016-09-16 01:12:04
Not quite sure what you are asking exactly...

You seek thigh strengthening tips???
You can rise from grand plier in 1st, 2nd, 4th and 5th already?

How are your calves for relever on one foot after 2 decades away?
Have you been very active otherwise since you last were in the studio?
Your BMI has changed much? (Body Mass Index) Knees uninjured?
re: Help I need thigh strength in tips
By heartofadancer2 Comments: 48, member since Sun Mar 27, 2011
On Fri Sep 16, 2016 10:22 AM
Yes for tips. No I can't rise from grand plies in 4th or 5th. I'm not sure if my bmi changed. My reeve on one foot is good. I haven't really been active in dance since.
re: Help I need thigh strength in tips
By hummingbird Comments: 10418, member since Mon Apr 18, 2005
On Fri Sep 16, 2016 02:41 PM
Edited by hummingbird (128773) on 2016-09-16 14:42:01
I don't think it's your BMI, I think it's more than likely that in those two positions you need a lot of turn out control and if you haven't been dancing then you won't have a lot of turn out control.

First of all as you recover from a plie it's your glutes and hamstrings that have to work, they're your hip extensors and you are extending your hip as you come up out of a plie, so that is what you want to strengthen. To strengthen these muscles you want to start off with what are called split squats. Step one foot forwards and bend both knees, the back knee will almost touch the floor and then step back so your feet are together, repeat with the other leg. You can also do this exercise like in the video below stepping back instead of forwards.



You also want to practice clam shells for your turnout muscles.



You can do them with a flex band, like in the video or without one, you'll still get the muscles working. One more thing that he doesn't mention is to keep your waist up off the floor whilst you do the exercise, don't let it collapse down or your spine won't be neutral.
re: Help I need thigh strength in tips
By heartofadancer2 Comments: 48, member since Sun Mar 27, 2011
On Fri Sep 16, 2016 04:24 PM
Thanks. Very helpful information.
re: Help I need thigh strength in tips
By Storm_Trouper Comments: 808, member since Mon May 21, 2012
On Sat Sep 17, 2016 11:56 AM
Edited by Storm_Trouper (249942) on 2016-09-17 11:57:17
You can also hold weights in each hand while lunging or pliering: dumbells in a gym; or a pair of 1 quart to 1 gallon plastic milk jugs filled with water (or other beverage containers) with hand grips for lifting / holding make great DIY supplementary weights for resistance training. Vary the weight by varying the amount of water held in the container.
re: Help I need thigh strength in tips
By Storm_Trouper Comments: 808, member since Mon May 21, 2012
On Sun Sep 18, 2016 10:19 AM
This recent article might be helpful too...

dancemagazine.com . . .

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