Expert: Dianne M. Buxton - 11/8/2007

Question
Hi. Im 20 years old and an advanced ballet student. Could you give me some advice on how to strengthen my turnout muscles and how to improve the height of my extentions. Physicaly im am flexible and can bring my leg up very high when im stretching but in adage etc i cant lift my legs beyond 90 and i really want to improve that part. What can i do to strengthen my muscles and improve the height of my extentions noticably and also strengthen my back muscles in charge of arabesque and attitude. I take about 15 hours of ballet a week plus pilates. but i just cant seem to push beyond 90.

Thankyou!

Answer
http://www.thebodyseries.com/newsletters/2006/07/07_21_06%20Arabesque.html is a great letter - scroll down to the last section on arabesque.

Hi there. Because of what you describe as your flexibility, length of training, and cross-training with Pilates, it makes me think something is missing from the equation here.

If you read the dancingseries page on arabesque, you can see how many factors are involved in lifting the leg high. For instance, if you are tight in the upper back, you won't get the line you want.

As for devant, and a la seconde - it usually depends on long hamstrings, and a strong back - since I can't see you work, or know what technique you have been taught, it's hard to comment.

There could be a missing diet component for muscle strength.  The right proteins for your blood type...

A routine exercise for strengthening extension is doing a developpe, lowering the leg 2 inches, and raising it up. Lowering, and raising it up. Basically, for as many times as you can stand it. Then, relaxing the muscles completely before doing the next position.

The assumption is that your placement is good, and you are not straining too much. You can do this lying down, (on your back for devant and on your side for a la seconde) to isolate the leg muscles, and then standing up, which is harder.

What is your diet like? Sugar weakens muscles. Food allergies weaken muscles. There are many factors involved.

As for turnout, there is an article on http://www.theballetstore.com about turnout exercises. Take a look there.

Please let me know if I've given enough clues for you here. Without seeing you, I'm referring to technical theory. Yet every dancer and every body is different.

All the best, Dianne

A brief follow up - I've recommended to almost everyone to read my articles and blog entries at http://www.theballetstore.com You have to create a user name to log in to see all the blog entries - your privacy is safe! I really apologize that I didn't tell you this - I'm not a technical person!