Hate them? Love them? Fortunately there is a dance/workout that’ll make it easier to step into those stilettos: Ballet. Here are some descriptions of a few crucial basics:
First Position. Stand straight and tall, with your chest forward, shoulders back, abs tight and butt tucked in. Beginning from your hips and making sure to keep your butt tucked in, slowly turn your toes out as far comfortably possible so that they point diagonally away from your body. Your heels should face each other, nearly touching, feet flat on the floor. With your arms relaxed at your sides bend your elbows and wrists so that you create a circle in front of your body, hands just below the pelvis. You are now in first position.
Second Position. Begin in first position. Lift your right heel. As you lift, point your toe out to the side, sliding it along the floor, and raise your arms out to the sides. Once your toe has reached past shoulder width, place your heel back on the ground. If your posture is correct and your toes are still turned out, you are now in second position.
Demi Plié. This can be done in first or second position. Keeping your posture, slowly bend your knees so that you are squatting lightly. Go as far as you can with your feet flat on the floor. At the same pace, return to first or second position.
Grand Plié. This is similar to the demi plié. With the grand plié, descend completely, so that your thighs are parallel to the ground. Your heels raise in first position. In second position, your feet should be far apart enough to remain flat on the floor.
Relevé. Begin in first or second position. Press your toes into the ground as you raise your heels. This move is similar to a calf raise with your hips turned out. In first position, keep your arms in a circular shape, above your head.
What is great about using ballet for pre-heel training is that the art form not only carries foundational exercises for increased core, back and leg strength. It also includes movement and instruction that will help you keep the good posture, balance and hip alignment necessary for avoiding injury.
For those who haven’t practiced ballet, I recommend taking a class to help with form. Search for studios in your area or check your local gym listings. You can also buy a book or DVD. Some great choices are Ballet for Dummies by Scott Speck (2003), The Ballet Companion: A Dancer’s Guide to the Technique, Tradition, and Joys of Ballet by Eliza Gaynor Minden (2005), and The NYC Ballet Body Workout (2006) created by the New York City Ballet.
Once you learn the basics, practice for at least 30 minutes two to three times a week and you’ll be strutting in no time!
Nadia Santiago - As a contributing writer, I hope to share with readers the knowledge and expertise I've gained through experience and research in a ...
