Name: プロバレリーナの自宅ワークアウト・ルーティン。| VOGUE JAPAN
Uploaded: 2021-12-05T18:10:06.000Z
Duration: 16 min 48 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

I'm a professional ballet dancer with american ballet theater And this week I am testing out ballet inspired workouts get that.

So, I know there's a lot of workouts out there that claim to be ballet inspired.

But I was really curious to see how ballet inspired they were.

Versus just some ballet sprinkled on Pilates or something like that.

I dove headfirst into five different workout.

I started with bar and then a recovery focused workout called the hammock method.

I did ballet workout called box arena fit.

And then I tried fit by kell which is a circuit and sculpt training for ballet dancers.

And then I finished it off with the train like a ballerina method which is all about keeping ballet dancers fit during whatever part of your season you're in.

The thing about ballerinas is that we are the perfect mixture of strength and flexibility.

And so I think that is something that's very unique seeing that and watching that, knowing that ballet dancers are so in tune with what's going on in every part of their being.

I think there's kind of an attraction to that.

So I took a bar class with a good friend of mine, Her name is Alyssa and she's a certified bar instructor.

Every kind of training modality out there mixed into one And like it just swooped up ballet and they kind of mixed it together.

Most of the bar workout was in a standing position, but the leg was bent as opposed to ballet where your leg is almost always stretched and straightened.

And I noticed that by having my leg bent and working kind of the movement of the upper body, there was the stability muscles around the knees that were super fatigued and super sore the next day.

Those muscles are like kind of like the coils or the springs around your legs just gives you better jumps and it helps you land.

So to me, that's like, hey, I don't use this muscle enough.

So I think the reason that this class in particular, it's hard for me, even though it's kind of the most similar to an actual ballet class, was the repetition of doing something over and over and over again.

You know, I'm very used to you do something a couple of times and then you move, because ballet isn't just like standing there and lifting your arm up, lifting your arm up, we're dancing so there's a fluidity of movement in working our bar and in class.

Whereas this is a workout, like you want to get your blood pumping, you want to do something you want to fatigue your muscles.

So that was really hard to do a bunch of condoms and a bunch of players and Demi second like uh grab a sip of water if you need it morning sweating, then we got down to the ground and that was really awesome because there was a lot of really pretty movements that we're engaging the core and I was so sore the next day in my abs and my side laughing hurt.

All right, we're gonna start parallel on the side, so feet all the way together, no space between the legs bar.

We did a lot of movements and squats and stuff in parallel and parallel is not a classical ballet position, it's incorporated in a lot of dancing and more lyrical esque ballets and contemporary stuff, but you will not find a parallel dancer in a ballet, proper ballet.

The soreness though in that one hour bar class compared to like an hour or sorry, seven hours of rehearsing.

It's different when I come in the next day after a long rehearsal day, it's this over all.

Like almost everything in my body is going to snap crackle and pop and needs to be stretched.

Whereas after the bar workout, it was like the areas that we targeted were sore, you know, like, so like my upper body and shoulders weren't very sore, but my abs and my butt and my thighs and my hamstrings and my core.

I think that I'm going to start adding bar in more of an offseason sort of thing because it is a good workout and it is bali inspired.

I'm not sure that doing in the middle of performance season, I'm going to do a bar class because it's freaking hard, like you go hard in it.

The next ballet inspired workout I did was created by a professional ballet dancer.

I used to dance with her sister in american Ballet theater.

Rachel Hamrick is the one that created the hammock method and she's also the inventor, the flexi stretcher.

And if you've watched any of my videos, you know that I love my flexi stretcher so much So I developed the hammered method for anyone looking to really strengthen and enhance their dancing and to avoid injury.

I've had a little bit of ankle instability which has led to an injury.

Unfortunately, I think she kind of tailored the whole class to what my needs were.

And we started immediately, just down on the ground, sitting, let's do some ankle stabilizing exercises.

The first thing we did was just on the ball just did relevant.

And like halves were almost cramping at certain points because being on a surface, it's so unstable, your working out and stabilizing at the same time.

So there's just like constant readjustment repositioning, reengaging happening.

So it's not just like, oh, I do relevant on a ball, it's like every single minute, tiny little, itsy bitsy muscle in my foot was just on fire and working.

So it was way harder than it looks Rachel invented another band down on the ground and we hooked one end of the strap to one ft on the other end to the other.

My legs were having resistance on them in that ballet movement while engaging the core.

So I'm not technically in a ballet classical position while doing this at work out where my legs are going back and forth, but instead of like a normal class where you go parallel back and forth, Rachel was like, let's point your legs, let's turn them out, let's get them moving.

I know for me when I go into dodgy, oh next or having any kind of grandma where I'm kicking my leg up and bringing it down, I'm gonna remember that motion of having that resistance and then not having the resistance and being able to like go for it because you've got that strength of you gain the strength of having it being kind of pulled down and away from you using the back of my legs.

Well, a lot of pushing down on the ball, you're already in this like, super unstable position and then she wants you to bend your legs and that's like the one motion where is very similar to a fondue, which is you extend and bend and extend and bend, but do it on a surface.

That's making you feel like you're like this, I went to fund is the next thing you guys was like a piece of cake towards the end of class up on my toes.

So I'm not in a full relevant in like a quarter relevant.

Which is the most unstable place for me and for anybody that does my life because we don't work that we work, you know flat on the surface or up and relevant.

So this middle ground is kind of the more shaky aspect hard and we'd have to go down into a squat.

But then I'd have to stand up keeping that relevant and kick my leg up to the side and hold.

That was a really cool one that I really, really liked ending with that exercise.

The next on the list was box arena fit and that marries boxing and ballet inspired workout together for a very low impact but a good hard workout.

Some of the first things we did was just like simple movements of like you were just doing our movements of like just really like kind of getting in the body and like like moving your hips side to side.

I love a scholar jewelry on and like rumors feel like she should go grab some farmers just looks so cute with them on.

The things that kind of just reminded me of the most ballet is like the way that she liked to move her arms.

There was one part where she had us doing full on swan arms and we were doing like Boris, but we weren't doing before is in the sense of like ballet where there you just keep your body up and like move the ankles, you're kind of just taking little tiny steps which were engaging like the but the Cavs, the inner thighs, which was very, very, very much like a ballet move.

Like that's what you do and swan, like you bore it and you bring your arms up and down.

Yes, there wasn't too much boxing in this one, but I think there were just some motions where we're doing stuff and she was like, okay, and punch and punch can't do it.

I think you're getting cut after really work of leg warmers.

She definitely is aware of where the body weight is.

And I think that's kind of where the boxing kind of came in because I think just from what I know and kind of, my not super deep knowledge of boxing is that they're constantly on your toes, moving to the next place, avoiding what's happening in front of you.

So, I think that was like the really cool aspect of using your body weight as your workout gear.

See the difference between Mount Lee and this is I don't do this on stage for 10 minutes straight.

So, I'd say this workout was definitely more dance inspired than it was just like a ballet inspired workout.

I don't know if I would do something like that before a show or like in the middle of a heavy rehearsal period just because it's so hard to have Sundays and Mondays off when we're just rehearsing And on Mondays I like to do at least one decent plus he's inspired or something like work out where I'm just like, oh, that was hard and I'm getting a sweating.

The next one I did was a sculpting class from fit by Kell.

You know what I loved about the overall workout part of it is that it was very, very, very ballet inspired.

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プロバレリーナの自宅ワークアウト・ルーティン。| VOGUE JAPAN

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