Expert: Dianne M. Buxton - 8/7/2009

Question
Hi! I'm 12 years old, going to 13. I started dancing since I was 4, and then at the age of 9 stopped for 2 years. Last year I began to dance ballet again, and this year (with a different teacher) I noticed I didn't work my legs as well I should've done. I can't keep my legs high enough when doing derriere if I don't lower my torso a little bit, not to mention I have no muscles worked out in my thighs. I want a flat stomach and strong thighs...but my BIG problem is that I get tired easily. My ballet teacher says I have potential, but when doing adagio I feel my thighs burning and trembling. In a free pilates mat class (just to see if I liked it) I almost died when doing all this sit ups and thigh workings! I appreciate your time.
Effy:)

Answer
Hi Effy. The link below will take you to an article with some exercises you can do to improve extensions.

http://balletshoesandpointeshoes.blogspot.com/2008/02/ultimate-ballet-line-arabe...

Doing some Pilates exercises every second day (to rest from the effort!) would be good for you. But you do not have to work till your muscles burn to the extreme. At http://www.theballetstore.com there is a huge catalogue of DVDs including Pilates workouts. A beginner level is fine to learn the exercise and practice for core muscle strength and leg muscle strength, but more at your own pace.

Always stretch after class or practicing at home. Stretch to lengthen and RELAX the muscles, because relaxation has a beneficial effect on muscle strength. Using a "pinkie ball" which is a fairly dense small rubber sports ball (pink or otherwise) to roll under the hamstrings (sitting on the floor) and calves, and also under the sides of your hips (you roll over sideways onto it), works out a lot of tension from your muscles.

You can roll the ball down the front of your thighs, (with your hands) and down the outer sides as well, and you'll feel some tender spots releasing tension. A golf ball or a tennis ball can work too, though a denser rubber ball is better.

So all three, exercise, stretching and relaxation, are equally important for your muscles.

All the best, Dianne