Adult ballet classes and ballet DVD workouts have gradually entered the exercise mainstream, proving both beneficial and fun. Because ballet technique and muscle control are subject to constant improvement, ballet exercises provide continuous challenge to a practitioner, alleviating boredom and the common temptation to “slack off” a workout schedule.
Barre Exercises and Center Practice
Barre exercises may be done at home or in a class. If performed at home, the exerciser may simply use the back of a sturdy chair for support.
Amateur barre work may be done from first or second position, with the toes rotated outwards from the body. Professional dancers use a turnout of 180 degrees, but the non-professional should only turn out to a comfortable position. Alternatively, the feet may remain in normal position in order to avoid any strain on knees or Achilles tendons.
There is never any reason for an adult exerciser to attempt pointe work (where the dancer balances on the tips of the toes); leave it to the professionals who have trained since they were children. Positions beyond first or second are also usually too difficult for the amateur to master.
When the exercises at the barre are completed, center work repeats them without any hand support. This process will improve balance and grace. Make sure the exercise area is spacious enough to accommodate the movements required.
Plies (bending at the knee) and releves (rising on the balls of the foot) are a good way to begin. More complicated moves should be learned gradually.
Review of Ballet Exercise DVDs
Those individuals new to working out, or with balance, knee, hip, or other physical problems should get a physical and perhaps take a few classes before using a ballet DVD.
Element Ballet Conditioning with Elise Gulan is almost an hour long, but can be practiced in segments. It contains almost all barre work; time is spent on explaining each movement. At the end, there is a considerably aerobic “little jumps” section and some excellent core-strengthening Pilates floor work. Good for intermediate exercisers; beginners should not attempt the entire workout right away.
Jennifer Kries’ New Body! Ballet has three workouts on one disc. It is a bit disappointing that the exercises are exactly the same in each program, although the extension and lift of the exerciser’s limbs becomes progressively more challenging. The routine does raise the heart rate, and a user will have to be in fairly good shape not to get out of breath. The next day, muscles you had no idea you possessed will definitely make their presence known. The exercises are done with such fluidity and grace that balance and strength will rapidly improve, and are designed to make the user feel she is actually dancing. Kries provides a good explanation of how the arms should be held during practice.
New York City Ballet the Complete Workout 1 and 2 is now sold as a box set; it is probably the gold standard for a great ballet workout. The only drawback is that little time is spent explaining how to do each individual step correctly. However, a video glossary does explain many of the moves in a separate section of the DVD. The many segments can be played one at a time, so as not to overdo it. Workout 2 also has a “quick fix” routine to save time. All of the barre work is done lying supine on the floor, which is terrific for a beginner. At the end of Workout 2, the exerciser may dance along with the NYC Corps; this is a lot of fun, but the little jumps required may be too hard on the knees for some people.
Denise Austin Body Makeover, Lower Body Section, is heavy on attitudes, releves, and arabesque positions. This DVD is a great place to start, because Denise is as always very motivating; and she does not turn out the feet past a very slight outward angle. The other segments of the DVD are Abs and Arms, with standard exercises. The Abs section does incorporate some Pilates.
Ballet Class for Beginners with David Howard is narrated by the teacher of such stellar performers as Gelsey Kirkland. Although he does explain each step, he gives few tips on how to perform them safely or correctly. This is not really a good workout, because the exercises are often demonstrated on demonstrated on only one side of the body and are done too quickly for the average viewer to understand. By the end center work sequences, the combinations are much too advanced for an amateur to follow. Use this only to supplement a ballet class or to learn the vocabulary of the dance.
Cardio Barre Series comes in Basic and Ultimate Advanced levels, sold separately. A Cardio Barre book stressing nutrition and technique is also available separately. Cardio Barre is designed for both aerobic and toning benefits and it is faster paced than most ballet workouts. The Basic level is pretty difficult, and the Ultimate Advanced should be saved until the Basic is mastered.
Jennifer Galardi’s Ballet Body Workout is structured for intermediate or advanced exercisers. It contains both standing and floor exercises, and utilizes both Pilates and barre work done on the floor. This DVD was not personally reviewed by this author, but is called “doable, effective, and fun” and rated intermediate/advanced in the Collage Video’s Guide to Exercise Videos catalog.
Sources:
Cohan, Robert, The Dance Workshop, Simon & Schuster, 1986.
Collage Video’s Guide to Exercise Videos, p. 15.
Kent, Allegra, The Dancer’s Body Book, Quill New York, William Morrow & Co., 1984.
Mackie, Joyce, Basic Ballet: The Steps Defined, Penguin Books, 1978.
Amy Sillup - I have a B.S. in Chemistry from Delaware Valley College and a Juris Doctorate from the University of Pennsylvania. I have worked as a ...
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