The golden formula to get in ballet shape
Focus on these five ideas, and you might dance better than ever.
It all started with a request to guest in Swan Lake. As Rothbart? No. As the Prince. My wife thought it was funny since it had been nine years…until I told her I said yes. It had been nine solid years since my final professional ballet performance (coincidentally, also as the Prince in Swan Lake). Nine years is a long time not to dance. Most dancers will tell you that even taking off a week will make them feel rusty, uncoordinated, and ready to quit. In four months, I stuck to a specific strategy to get strong, and my performance (if I do say so myself) went really well. Oh, and no injuries either.
I say this to you because I want you to know it’s possible to get back in strong ballet shape. And you don’t have to accept that you’re too old or too weak to start over. If I can do it, I know others can do it too.
Here is a clip from my recent Swan Lake performance (the end of my fouettes in the third act coda):
When I stopped dancing nine years ago…
I really stopped dancing. I didn’t take class. I didn’t teach ballet. I just closed the door.
After my final professional ballet performance, I absolutely neglected all physical activity. I lost almost all my muscle strength, and ironically, it also took a toll on my mental health. Once I decided to do some physical activity, I started to feel better overall. But it was only one hour of boxing classes three times a week. It was challenging because I was not in high-performing physical condition, but now that I’m coming back to ballet, it is much more challenging than boxing classes. Compared to just three hours, I am roughly taking 1.5 hour ballet classes three times a week. And because I’m guesting, I have three more hours of rehearsal time per week. So a total of 7.5 hours per week of exercise.
Now that might be a lot for someone like me, and might be very little for someone who is dancing professionally or in school. Let’s be clear, that’s nothing at the level of my professional dancing days that were over 40 hours a week during performance time. But recently, with that much increase in physical demand, you have to have some strategy, otherwise you might get injured or discouraged and stop completely.
I was able to get in shape in four months to do the full Swan Lake with my strategy, no injuries and going strong for my next gig coming up.
Here are my best tips for getting in shape and staying in shape.
The 5 golden rules to follow to get in ballet shape:
1. Abs! Not turnout.
Your first goal when getting back into shape is to be able to do abs exercises for three minutes straight without a break. Any Pilates abs exercise, which has your back on the ground is a good standard. This is definitely the hardest thing ever, and being able to do abs for three minutes straight means you have very strong abs. Or at least, a good start.
Your abs must be stronger than your legs or your back. For example, let’s say you are doing the bicycle abs exercise. Your abs must be able to ground your whole torso heavier than your legs, especially keeping your lower back and hip area on the ground while your legs move. If your spine is moving with your legs, then you’re doing it wrong. And not only that, you are training your spine to be unstable while your legs move, which is a huge cause of injuries. (Typically, when legs lower, that’s when the spine tends to arch, so make your abs and torso heavier as your legs lower.)
2. Take three classes per week.
It's hard at first but you can do it. It’s almost a motivational issue, so finding that one open class that you enjoy pushes you a little, and you’ll feel comfortable working at your own pace. If you cannot take three classes per week, then you must substitute with your abs exercises. Every night.
3. Don't force anything.
That includes turning out, pointing feet, straightening legs, and pulling up your body. Rather, focus on stabilizing your spine (with abs), and free movement in your joints like hip and shoulder ball and sockets, knees, and elbow hinges. Remember you don't have muscles that are strong enough to turn out or reach high extensions. You must build the muscle to do it or you will get hurt if you go for maximum extension and turnout. If you want to look good at first, you’ll pay the consequences of injuries faster than you think.
Do less at first! Less will get you more turnout and extension. But only if you truly want that nice line, strong technique, and no injuries.
4. You will go through many phases while you are getting back in shape.
If you are in shape (not like me), then this process will be much faster like days instead of months.
First month is to just move your body.
For the next two months, focus on abs and correct mechanics in class. Core engagement, free movements in major joints, alignment, and breathing, and things like that which help you stay healthy and injury free.
Pay attention to what hurts because if something hurts then you are doing something wrong. Do not push through the pain, but always go back to your core exercises, which can release joints that are restricted by other muscles. For example, if your lower back hurts, then your abs need to disengage the back muscles. If your knees hurt, then your abs needs to carry the weight of your body. If your hips hurt, then your abs need to move your legs.
For another two months, you can start pushing your limits. You must start building muscle strength, but always be sure that your abs are stronger than other muscles.
You might feel the tightness in your Achilles tendons. Make sure to do calf raises, and that you are not rolling on the inside of your feet. That's important.
5. Take good care of your body.
Stretch and roll your muscles often.
Take magnesium baths.
Maybe go get a massage.
Or my favorite, go to a chiropractor who is specialized in Advance Muscle Integration Technique Method. Highly recommend.
Reformer Pilates is also a good choice. Also highly recommend.
Warning: Results vary depending on the amount of work YOU put in, and your understanding of mechanics (over shapes).
Whether you’ve been away from dancing for nine years or just a week, this process will serve you well. These rules are meant to limit you so that you can gain more freedom as you progress.
You might end up being in better shape than before.