Pilates for Dancers Want a Better Arabesque?
Having a perfect arabesque says a lot about a dancer. First arabesque on pointe is the one pose auditioners ask for when submitting a picture for an audition. Additionally, a good arabesque is the gateway for so many other steps, like penche, saut de chat, promenade, etc. Everywhere you turn (literally) there is an arabesque. Having a stretched and strengthened back is the key to a good arabesque. There are some Pilates exercises that can help strengthen the back, but like any other muscle in your body, a healthy muscle is one that is stretched as well as strengthened. The best times to work out the back are after dance class when all your muscles are well warmed up. Never do these strengthening muscles when you muscles are cold.
Swimming (A): swimming in Pilates focuses on strengthening all the major muscles in the back. It is important to keep the shoulders down as well as keep the arms in line with the ears (i.e., don't lift up head; eyes should be down to the floor). The key to swimming is to lift upper body from the floor and reach out in front of you - reach from the bra strap area to the fingers. The goal is NOT to hyperextend the lower back and lift up as high as you can. The goal is to reach out in front of you as much as you can as you left your torso off the floor. Of course, you are also lifting you legs off the ground so you are balancing on your core. After practicing the position a few times you can start alternating lifting one leg and the opposite arm for coordination and further strengthening. (AA) You can swim for about eight counts then rest, then repeat two more times.
Double leg kick (B): This is not actually a kick; it is a reach back with both of your arms as you lift your chest off the ground and lift your legs off the ground. The starting position should have both knees bent and after you kick your heels to your butt you release the position into the lifted stretch still reaching out with the top of your head forward instead of up to the ceiling (BB). This whole exercise can be done 4-6 times. Concentrate on holding the lifted position for a few counts.
Stretch and hold (C and E): For this exercise, although it is not Pilates-based, all you need to do is lift the torso off the ground, keeping the legs down. Don't raise yourself too high. Slowly and carefully without lowering your body to the floor or wobbling back and forth on your hips, release one arm at a time keeping your position fully erect. Hold about four counts then lower slowly down and rest. Repeat.
Stretches (D): Do the following stretches in between exercises, not repetitions. The stretching will give the back a rest and rejuvenate the muscles for more strengthening. Another stretch that can be done is a simple. Stand with your feet hip width apart and roll down slowly towards your toes and roll back up again. Take eight slow counts to roll down and eight slow counts to roll up.