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How does lying down exercise help dancers stay in shape? The choreographer’s 5 best exercises.

Date: July 15, 2024 Time: 16:40:37

Head of the teacher training department of the international network of ballet and stretching studios LEVITA

“The choreography of the Parterre is ballet classes, classical exorsis in a prone position. The exercises are performed on the floor, on mats, that is, “on the ground.” Many floor choreography moves are similar to those performed on the barre. The main advantage of exercising on the floor is that axial loading is eliminated. All movements are performed lying down, so you can focus on a specific muscle group, on a specific movement. Thanks to this training, ballet dancers hone their movements to perfection.”

Follow the link to find out if dance can replace fitness:

Battle of experts: which is better: ballet or the gym?

What are the advantages of training lying down?

The advantages of terrestrial choreography for amateurs is that ballet exercises allow you to strengthen the muscles of the entire body. The training is quite simple, unlike classic choreography on the barre.

Parterre choreography is accessible to a much larger number of people with very different levels of training and has fewer contraindications. For example, if there are medical restrictions on axial loading (heel spur diagnosis), ground choreography will be an excellent solution.


The main contraindications for parterre choreography: any acute respiratory viral illness, elevated body temperature, poor health, recent injuries, bruises, sprains, dislocations, fractures, etc.

If you have several metal structures on your body, it is recommended to approach the exercise with caution. A similar approach in case of acute musculoskeletal disease. For example, for hernias, protrusions, osteoarthritis, etc.

Generally, land choreography training is done at a leisurely pace, making it suitable for most, even beginners.

The peculiarity of the parterre choreography is the use of classical ballet exercises. Therefore, the classes involve many reverse positions, classic hand positions. This may be unusual for beginners.

Photo: istockphoto.com/Parkpoom

work stop

Traditionally, training begins with footwork. This part of the body as a whole receives a lot of attention in this area.

You can do the first exercise sitting. The back is straight, tense (this strengthens the back muscles, the abs are involved in the work), the arms are extended to the sides, in the second ballet position, the shoulders are lowered, the palms face each other, as if you are hugging to a large tree, in this position we begin to work with our feet. The legs are extended lengthwise, connected, the knees are raised. We pull our feet toward us, then move our toes away, pointing our toes as close to the ground as possible. We perform 8 to 16 times. It is important to keep your spine straight throughout the exercise. The second option is to work with eversion. In the same initial position of the feet, we approach ourselves and rotate the leg from the hip, point the toes towards the floor and return it back. We do it 8 to 16 times. Then we fix the leg in an exposed position and work on traction. We pull our fingers towards ourselves and then stretch them as far as possible towards the floor. We perform 8 to 16 times. Now let’s add leg raises. The inner thigh will come into play. The starting position is the same: the legs are in an inverted position, the little finger tends to the floor, the knee looks to the side. Now we raise our legs one by one.


This universal exercise strengthens the muscles of the back, abdomen and legs. The work also includes the muscles of the arms.

We raise two legs at a time and move the body a little backwards, at an angle of 30-40 degrees with respect to the ground. We fix this position.

raised legs

There are many different leg raises in the direction, for example, a variation of the corresponding one, which is performed on the floor. Lifts are performed while lying on your back, while it is important to ensure that the lower back is pressed to the floor, the pelvis is twisted, the arms can be extended to the sides, the legs can be extended and fixed in an inverted position. , the little fingers point to the floor, the knees look to the sides. Now we begin to lift our legs one by one. The straight leg is raised as high as possible and slowly lowered back.

Two more variations of the exercise are raising your legs to the side while lying on your side and raising your legs back while lying on your stomach. When raising your legs back, it is very important to control the position of the lower back, there should be no tension; It is important not to overload the back.


In addition to slow lifts, there are also more active movements in floor choreography. For example, Batman: Leg Swing. The leg is raised by throwing and lowered slowly. Batmans can be performed forward, sideways and backwards. All of these movements help exercise the joint and strengthen the muscles. When we work in a lying position, it is important to monitor the position of the pelvic bones. They should be on the same level and not turn around. This helps to practice level body position and secure it.

Back muscle strengthening exercise.

Starting position: lying face down, legs extended and together. You can turn them, that is, we try to press the heels to the floor, but you can leave them parallel to each other. We add the third position of the hands: an oval above the head. That is, hands on the floor, neck straight, we do not lift it back, buttocks tight, stomach bent. Now we begin to lift the body and slowly lower ourselves to the top point. , you can arrange the body by counting from 8 to 16.

The obligatory ending to each Earth choreography lesson is getting longer. This is necessary to stretch the working muscles, as well as to maintain their level of flexibility.

Instructions for beginners in ballet: follow the link:

How to learn ballet at home from scratch? 9 exercises for beginners and tips for the trainer

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Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.

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