Ballet turnout exercise #3 series. Rotation and strength!

Exercise #3  

Turnout Exercise #3 for Ballet Dancers
Turnout Exercises for Ballet Dancers #3

This ballet turnout exercise is a bit more challenging, but rewarding! This is the last of the rotation strength exercises.

Adding a lift of the hips off the floor challenges your core, your hamstrings and glutes. Did you know if you strengthen those muscles, you also improve your arabesque?

As Martha would say, “That’s a good thing.”

Review Turnout Videos

 Exercise #1  in case you missed it!

Here is #2 on the mat~

 

Ballet turnout exercise #3

Turnout and strength in standing leg

I just added a lift off the mat so that I could strengthen the “standing” leg more! It is a great work for hamstrings, gluts which will support your standing and lift your arabesque.

You get that benefit while working your turnout on the gesture leg.

Again, I love” two for one” exercises.

May be simple to get, but a bit challenging!

Ballet teacher and student
Turnout from the hip

Eager to  learn more?

I love Lisa Howells’ blog as she is physiotherapist who works with dancers every day.  Here is an excerpt from her lovely post on Tips for Turnout

See if you can identify with your type below!

1.    The “It-just-doesn’t-happen…” people – With these dancers, no matter what stretches they do, their hips just seem to get tighter and tighter. They sit cross-legged and their knees go nowhere near the floor, and a lot of the time any stretches they try to do give them pain in the front of the hips…

2.    The “It’s-OK-in-some-positions” people – These dancers finds turning out very frustrating… Sometimes it’s there and sometimes it’s not. They may find it easy to sit in second splits, but struggle to stand in 5th position. Or they can hold it in 5th yet not in a developpé devant…


3.    The “It-just-hurts-to-go-there…” people 
– This group may have good range, but whenever they try to train their hips, they seem to get more sore, especially in the front of the hips…


4.    The “I-just-need-to-crack-them-first” people
 -This group will have a religious warm up that involves popping the hips either to the front or back to ‘release’ them before they can work in turnout. This may appear to work well for a while but it has diminishing returns… Often after a few months or years, they need to pop them more often, and may find that the pops are not quite as effective as they once were, or may find that the frequently popped area may start getting sore due to being repeatedly overstretched.

5.    The “I’ve-got-so-much-I-don’t-know-what-to-do-with-it” people – These dancers can also get very frustrated, as they are constantly told that they have great turnout, and can stretch into all kinds of wonderful positions, however they really struggle to show it when they are dancing, and often get told that they are just not trying.

Which one are you? Please feel welcome to comment, ask a question or contribute your experience below!

Dance long, stay healthy!

XOXO

Sarah

 

 

About Sarah Arnold

Ballet blogger, ballet teacher and adult ballerina. Creator of TutusChic and Sans Souci Printables.

4 thoughts on “Ballet turnout exercise #3 series. Rotation and strength!

  1. I think that is one of the reasons that turnout is such a fascination among ballet dancers! It is a constantly evolving puzzle. I know that I am #4~ hips, back, wrists, ankles you name it! I always say everyone has a “cross to bear”!

  2. I’m definitely number 1 and 3 no matter how many times I am reaching for more flexible knees and hips the results are not progressing enough

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