Strength: Your Legs

Strength and flexibility come hand in hand.  Even though it may seem like flexibility is everything, it's not.  You need to be able to hold your legs up high using your muscles!  Just like flexibility, strengthening your leg muscles takes time.  It could take up to four weeks or even up to years or hard work.  


In this post, we will focus on your leg muscles.  During class, it is important that you always tighten your knees.  This strengthens your muscle called the quadricep, or your thighs.  This is what will hold your leg up high; it helps with extension.  Another exercise to try are squats or grand pliés.  


For your calves, relevés are the best thing to do.  Whether you do them with plié or without, it is important that you do them nice and slow.  Make sure that you keep your legs tight while you are doing this.  

In dance, we use our hamstrings quite a bit when we jump.  It is important to do lunges or leg lifts to strengthen them.

To work your inner leg muscles, lie on your back with your legs straight up in the air and your feet pointed.  Switch them back and forth in fifth position.  Do this ten times.  Then move your legs down towards the floor a little.  Do it again for ten times.  Do this until they're almost touching the floor.  This exercise also strengthens not only your inner leg muscles, but also your core!


Do this once a day, and you'll be good to go!

 

Summer goals!

Summer is coming up, which means summer intensives/camps for most of you guys!  It is important that during the summer you set one or two goals that are important for you.  I love seeing my improvement from the beginning to the end!  My summer goals are:

1. Flexibility!
2. Triple pirouttes!
3. Core strengthening!

 Now, after you choose what you want to improve on, then you ask "How do I improve that?"

1. Flexibility –– stretch a little each day
2. Triple pirouttes –– try to not leave class without doing one on each side
3. Core –– crunches, planks, etc.

Now, all you have to do, is do it!   


Remember, when setting your goals, you want to make sure it's measurable, and you can obtain it (it's not too difficult to do).  You may want to set a date, in my case, it would be by the end of the summer.  I hope this helps!