Contemporary Ballet Exercises

You can develop the grace, strength and balance of a ballet dancer without being a professional dancer. By incorporating contemporary ballet exercises into your strength-training routine, you can improve your physical and mental well-being. Understanding the fundamentals of a typical class format can help you prepare for your first class.

  1. Definition

    • Contemporary ballet blends the elegance of classical ballet with the free movements of modern dance. Rather than seeing strict lines, contemporary ballet allows greater range of motion. An exercise class may include moves from Pilates and yoga to develop a total body workout.

    Benefits

    • Dance is another way to become physically fit and mentally active, no matter your age, gender or skills. The exercises of contemporary ballet can increase muscular strength, coordination, flexibility and balance. Regular practice can contribute to weight management. A stronger body may prevent injury. Not only will you experience physical improvements, your mental well-being is enhanced as well. Dance can boost your self-confidence, social skills and mental functioning.

    Format

    • Most contemporary ballet classes begin in the center of the room with an active warm-up that isolates the small and large muscles, followed by dynamic stretching. Often using the barre, you will perform a sequence of exercises that are common in a ballet routine, such as plies, leg extensions and releves. A series of plies, or bending of the knees, targets the inner thighs, the front and back of the legs, and buttocks. Leg extensions to the front, side and back help elongate the legs and improve flexibility in the hip and back. Releves, or rising on the toes, strengthens the calves and buttocks, and improves balance. Arms are worked by gravity as you move in port-de-bras, a series of arm movements through various positions; you may also use light weights. Some mat work may be done, using the fundamentals of Pilates to focus on the core muscles. The class will end with a cool-down and deeper stretches.

    Tips and Warnings

    • Before beginning a new exercise program, always consult your doctor. Never force your body into a move or stretch that hurts. Always modify all exercises according to your personal needs. Work at your own pace, especially if you are a beginner or fatigued. Pause and watch new moves before trying them, to avoid the risk of injury. Exercise on alternate days to give your muscles a rest and time to repair.