Ballerinas' beauty secrets - top 5 ballet exercises you can do lying down

head of teacher training department of the international network of ballet and stretching studios LEVITA

“Parterre choreography is ballet classes, classical exergames in the lying down position. Exercises are performed on the floor, on mats, i.e. “in the parterre”. Very many movements of parterre choreography are similar to those that are done at the machine. The main advantage of classes on the floor is that the axial load is removed. All movements are performed lying down, so you can concentrate on a particular muscle group, on a particular movement. Thanks to this kind of training, ballet dancers perfect their movements to perfection”.

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What are the advantages of training on the floor?

The advantages of parterre choreography for amateurs are that ballet exercises allow you to strengthen the muscles of the whole body. Training is quite simple, unlike classical choreography at the machine.

Parterre choreography is available to a much larger number of people with a very different level of training, it has fewer contraindications. For example, if there are medical restrictions to axial load (diagnosis of heel spurs), then parterre choreography will be a great solution.

Kontraindikácie

The main contraindications to parterre choreography are: any acute respiratory viral diseases, high body temperature, poor health, recent injuries, bruises, sprains, dislocations, fractures, etc.

In the presence of various metal structures in the body, it is recommended to approach the classes with caution. A similar hike in the case of diseases of the musculoskeletal system in acute form. For example, with hernias, protrusion, arthrosis, etc.

In general, training on parterre choreography takes place at a relaxed pace, so it is suitable for most, even for the beginner level.

The peculiarity of parterre choreography is the use of classical ballet exercises. Therefore, the classes involve a lot of twisting positions, classical hand positions. This may be unfamiliar to beginners.

Footwork

Traditionally, training begins with the work of the feet. This part of the body in general is given a lot of attention in this direction.

You can perform the first exercise from a sitting position. The back is straight, tense (so the muscles of the back are strengthened, the abs are included in the work), the arms are brought out to the sides, to the second ballet position, shoulders down, palms looking at each other, as if you are hugging a big tree.
In this position begin to work the feet. The legs are extended in length, joined, knees tucked in.
We pull the feet towards ourselves, then pull the toes away from ourselves, aiming with the fingers to the floor as much as possible. Perform 8-16 times. It is important to keep a straight spine throughout the exercise.
The second option – to work with eversion. In the same starting position, pull the feet to themselves and turn the leg from the hip, strive with little fingers to the floor, return back. Perform 8-16 times.
Next, fix the leg in the eversion position and work on traction. Pull the fingers towards yourself, then pull them maximally to the floor. Perform 8-16 times.
Now let’s add leg lifts. The inner surface of the thigh will be included in the work. Starting position is the same: legs in everted position, little finger tends to the floor, the knee looks to the side. Now lift the legs alternately up.

“Corner”

This universal exercise strengthens the muscles of the back, abdomen, legs. The arm muscles are also included in the work.

Lift two legs up at once, and the body is pulled back a little, at an angle of 30-40 degrees from the floor.
Fix this position.

Leg lifts

There are many different leg lifts in the direction, for example, a variation of the Relevellan, which is performed in the parterre. The lifts are performed lying on the back, it is important to make sure that the lower back is pressed to the floor and the pelvis is tucked.
Arms can be spread to the sides, legs – stretched out and fixed in the everted position, little fingers tend to the floor, knees look to the sides.
Now start lifting the legs up alternately. The straight leg is raised as high as possible and slowly lowered back down.

Two more variations of the exercise – leg raises to the side lying on your side and leg raises back lying on your stomach. When lifting the legs backwards, it is very important to watch the position of the lower back, there should be no tension. It is important not to overload the back.

Battements

In addition to slow lifts, there are more active movements in parterre choreography. For example, batmans – leg swings. The leg is lifted with a throw and slowly lowered down. Batmans can be performed forward, sideways and backward. All these movements help to work out the eversion and strengthen the muscles. When we work in the supine position, it is important to watch the position of the pelvic bones. They should be at the same level, not turned around. This helps to work out an even position of the body, to fix it.

Exercise to strengthen the back muscles

Starting position – lying on the stomach, legs stretched out and joined together. You can turn them out, that is, strive to press the heels to the floor, but you can leave them parallel to each other.
We add the third position of the hands – an oval above the head. That is, the hands lie on the floor, the neck is straight, we do not scoot it back, the buttocks are clenched, the stomach is tightened.
Now start lifting the body up and slowly lowering down.
In the upper point you can fix the body for 8-16 counts.

The obligatory finale of each lesson on parterre choreography is stretching. It is necessary to stretch the muscles that have been working, and also to maintain the level of flexibility.