Are you dreaming of a higher développé? Perhaps you’ve been really disciplined about stretching your hamstrings and adductors but still can’t see results at the barre. We’re here to remind you that yes, having higher extensions to the front and side requires flexibility, but it also requires strength to lift the leg and hold it in position.
Here are some safe stretching and strengthening exercises for improving your extensions to the front and side. Make sure you are fully warm before doing any static stretches.
Devant: Stretch
Lying on your back, hold on to your ankle (or loop a strap around your foot, holding an end in each hand) and extend your right leg toward your chest. Keep your left leg extended on the floor, and try to minimise how much you tuck your pelvis. Make sure both legs are lengthened and that your hips are square. As you pull your leg closer, your pelvis will move a bit, but the straighter you can keep your spine, the purer the stretch you’ll get through the hamstring. Hold 60 seconds. Repeat on both legs in slight turnout and parallel.
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Devant: Strengthen
Angle into the barre with your right leg placed on it in front of you. Hips turned out and square. Engage your abs and lift the leg a few inches off the barre, without gripping your quad. Hold for 2 counts, slowly control to return. Work up to a hold of 4 to 6 counts.
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À La Seconde: Stretch
Lying on your back, reach your right leg front and then carry side, keeping it turned out. (Depending on your flexibility, you can hold on to your ankle or use a band.) Keep the pelvis as level as possible. Hold 60 seconds and repeat on the other leg.
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À La Seconde: Strengthen
Face into the barre with your right leg placed on it in à la seconde. Engage your abdominals and think of spiraling the leg to maintain your turnout as you lift it a few inches off the barre. Hold for 2 counts, slowly control to return. Work up to a hold of 4 to 6 counts.
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Work on your flexibility and complement your Ballet Fitness and Classical Ballet with BalletBody Stretch classes.
Be kind to your body and remember that stretching is just as important as working out!
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