The Benefits of Pilates for a Dancer

Pilates for Dancers.

Dancers recognize that certain muscle groups and body parts need to be engaged consistently, not just during studio sessions but also in everyday life. Have you ever contemplated how a pirouette or straddle jump seems so seamless? The answer lies in the immense dedication, time, focus, and strength developed through dance or exercise. Pilates serves as a physical activity that can effectively target various areas of the body, offering numerous advantages for dancers and individuals in rehabilitation. When considering a new fitness regimen, take into account the benefits of Pilates that we have outlined below.

Strength.

Individuals seeking to enhance their strength have various fitness options available, including weight training. In a typical Pilates class, weighted items such as dumbbells and toning balls are commonly utilized; however, one may soon realize that the most significant influence comes from one's own body weight. Through exercises like planking and pulsing, it is possible to develop muscle in targeted areas, including the calves, thighs, core, and triceps. This principle is particularly evident in mat Pilates, where reliance on straps or weights is minimal. Dancers are often advised to activate their gluteus maximus and engage their core while maintaining proper breathing. The rationale behind this is that core strength serves as the essential foundation for executing powerful movements, regardless of the dance style practiced. It is noteworthy that the core encompasses not only the abdominal region but also extends to the hips, obliques, and back. Additionally, performing calf raises on the footbar of a reformer not only tones the legs but also enhances the range of motion when rising into a beautiful relevé.

Balance.

For those aiming to refine their arabesque or seeking to sustain balance during a contemporary performance that demands significant determination and stability, Pilates can be highly beneficial. The practice often involves various unfamiliar positions, necessitating the development of balance. To enhance your range of motion while dancing, executing diverse foot positions on the foot bar of the reformer machine can help establish balance around the pelvic and hip joints. Engaging in exercises on one leg or alternating arm and leg raises on the mat also strengthens balance through core engagement. Additionally, concentrating on a stationary object in the environment, rather than a moving one, can further aid in maintaining stability. It is also essential to activate the abdominal muscles to promote proper alignment of the hips.

Flexibility.

Are you looking to enhance your développés? Let discuss the importance of flexibility! Engaging in exercises such as flying splits and leg strap movements on the reformer can significantly transform your practice. These types of movements activate the inner thigh muscles and require you to manage the weight transfer effectively, for example, from the floor to your leg extension. Dancers understand that flexibility cannot be instantly achieved at will, although it would certainly be advantageous if it were. Instead, consistent practice and a commitment to learning empower individuals to reach their full potential. The opportunity to elongate muscles and expand your range of motion also reduces the likelihood of injury. Furthermore, incorporating stretching and warming up those muscles before class can enhance the visibility of your results.

Posture.

Typically, pilates exercises are performed in either a standing or seated position. Participants may need to activate their arm muscles while sitting upright on the sitting box with their hands in straps, or while standing sideways on the reformer with the pelvis tilted forward and one leg extended on the carriage. A strong back, glutes, and abdominal muscles facilitate better alignment throughout the body. These exercises enhance technique by encouraging the rolling back of the shoulders, maintaining a forward gaze, and tucking in the buttocks, thereby fostering a dancer's mindset. With regular participation in pilates classes, achieving proper posture at the barre will soon become instinctive.

Where To Begin From Here.

Dance has a lot of benefits, but Pilates helps dancers keep their normal muscle tone, core strength, and flexibility while protecting their injury due to the low-impact nature of the method. Additionally, when dancers are not injured, it helps to prevent these injuries by strengthening supportive muscles and correcting imbalances from daily training. This leads to efficient, fluid, whole body movements that are essential principles of dance.

By Appointment Only.

Contact Us To Enquire About Pilates For Dance.