Enhancing Your Ballet Arms: A Workout for Improved Arm Strength

Ballet is a dance genre that requires strength throughout your whole body. To achieve those graceful ballet arm movements that all ballet dancers aspire to you must have the strength in your arms and upper body. The key to creating your dream ballet arms is through strength and control. This is why we have created the perfect arm workout for you to do at home this summer.

Repeat the exercises twice for 45 seconds with a 15 seconds rest.

Press up with arm extension

This exercise targets your core and shoulder muscles as well as improving your focus and balance which is very important for ballet dancers for their practice.

• Start in tabletop position with your knees down
• Make sure your core is engaged and you have a neutral spine
• Inhale through your nose as you lower down into a press up, as you exhale slowly, extend your arms back up to a stretched position.
• After your press up extend one arm in front of you maintaining control and posture then slowly bring it back to the centre.

Plank twist

The plank is a perfect exercise to improve your shoulders and arms as well increasing core and oblique strength.

• Starting in a full plank position with your arms fully extended.
• Make sure your glutes are down and your head is in alignment with your spine.
• Inhale through your nose and as you do this twist to the side putting all your body weight to one side.
• Engage your oblique muscles and extend your arm so you are reaching upwards.
• As you exhale lower the arm back down into a full plank position
• Repeat on the other side

Tricep dip

This exercise really focuses on strengthening your tricep muscles which is crucial for maintaining arm positions in ballet

• Starting on the floor with your knees bent, hip distance apart.
• Place your arms underneath your shoulders with your fingers pointing forwards.
• Start with your arms fully extended then bend your elbows slowly lowering your pelvis. Making sure your elbows are parallel and pointing backwards .
• Try not to make contact with the floor, when you are at the bottom extend one leg with a fully stretched knee hold and then with control bring this back to the centre.
• As you exhale, straighten your elbows to lift your body back to the starting position.Focus on using your triceps to push yourself up.
• Avoid using your legs to help lift your body; the movement should come from your arms.
• Repeat

1st, 2nd and 5th

Practising the position your arms need to be in also helps increase your strength. It is important to engage all your muscles when doing the ballet movements. Make sure you aren't just going through the motions! It is also a good opportunity

• Starting in first position, shoulders down and lift the head up to the ceiling.
• Place your arms in bra barre then slowly lift them to 1st, then second and then 5th.
• Once you have completed this sequence, lower the arms from 5th back to 1st position.

Arm circles

Arm circles improve shoulder strength and flexibility, an ideal exercise to do to achieve your perfect ballet arms. By incorporating arm circles into your routine, you can enjoy these benefits and enhance your overall upper body strength,

• Stand with your feet shoulder-width apart.
• Extend your arms out to the sides at shoulder height, keeping them straight but not locked.
• Start making small circles with your arms, moving them forward. Gradually increase the size of the circles.

Improving your arm strength for ballet not only enhances your performance but also contributes to overall upper body fitness. By incorporating these exercises into your routine, you can achieve beautifully toned and strong ballet arms. Remember,consistency is key, try and do this workout at least twice a week! .You will then soon achieve your dream ballet arms so your movements can become even more captivating. Happy dancing!

For more workouts to do this summer checkout our Pilates Workout To Improve Your Arabesque blog!

We have plenty of elegant leotards and comfortable dance shoes to make you feel kitted out and ready for the new term.

The Move Dance Team xx 

19/07/24