Staying Balanced

Throughout my dancing, I've always struggled with balance. I struggled with finding my center, which has effected the quality of my movement. As the caliber of dancing has increased, so has the importance of staying balanced.

In Ballerina Body by Misty Copeland, Copeland talks about a section of dance where balance is most important. "'Adagio' refers to slow movement in the ballet technique" (Copeland 67). She mentions that "Adagio is about flexibility, strength, and fluidity in the movement" (Copeland 67). In order to bring these other elements into the adagio, you need the support of balance to bring a sense of gracefulness to the dancing.

Misty Copeland recommends an exercise to help develop balance. This exercise is done on the floor, which helps you find your center before standing. "On the floor you acquire a sense of balance and where your weight should be in order to leverage it to make your legs appear higher and more extended in opposition to your upper body" (Copeland 67).

This balancing exercise puts your body into a V-shape, which will give you a sense of where your weight should be. She gives these instructions:

- "Lift you legs into the air by bending you knees, holding the backs thighs with your hands with your legs still bent and parallel of each other" (Copeland 67).
- After straightening your back into a V-shape, try balancing in that position for around a minute. This exercise should be done slowly to improve balance (Copeland 67-68).

I have used this exercise in class to help me find where my weight should be. It has been very helpful. After doing this every other day for around two weeks, I have noticed improvement in a few different moves.

One common move that requires balance and focus is an arabesque. I have found this exercise to be helpful in holding this position, especially on pointe.

I hope you find this exercise helpful! How important is balance in your sport? Do you use any helpful exercises? Thanks for reading!

Why a Strong Core is Important

I have been dancing since I was three years old. Ever since I was little, I remember my teachers always stressing one important point: The core.

Every move in dance, especially ballet is supported by a strong core. As the caliber of dance becomes more difficult, the more important a strengthened core is. It supports you in turns, jumps, posture, and balance which was something I was hoping to improve. 

Finding your center will help you in all aspects of dance. In Ballerina Body by Misty Copeland, Copeland also stresses the importance of a strong core. There are numerous different exercises that help you develop a strong core all targeting different areas. Copeland has recommended a few especially for those in dance. 

The first is a proper plank where your elbows are on the ground as straight as possible. Your hands can be clasped or separated. It's important that your body is straight and you're not letting your back scoop or arch down (Copeland 54).

Next is a variation of sit-ups/crunches. Many types of sit-ups can be harmful to your back and put a strain on your neck. Copeland recommends crunches where only your upper back comes up to reduce stress on the back. You can keep your arms behind your head or straight out. Also for a greater challenge, lift your feet of the ground. The main tip is to relax your neck as much as possible to reduce strain and any possible injury (Copeland 55).

Copeland also touches on why it's important to maintain good posture. Core and posture work together to make you stronger overall. Standing up straight may also help improve balance (Copeland 34-35).
A strong core will help me achieve my goal to gain better balance, and improve my dancing overall. 

Copeland also stresses the importance of also not pushing yourself too hard, saying that this can bring a negative mindset, and can hold you back on your journey. "When you skip a day of exercise, that;s not a reason to berate yourself- or a reason to abandon your workout plan all together. Remember that tomorrow can be a new beginning, a chance to recommit your aspirations" (Copeland 218). 

How important is a strong core in your sport? Do you have any tips or workouts that you recommend to others?

Copeland, Misty, et al. Ballerina Body: Dancing and Eating Your Way to a Lighter, Stronger, and More Graceful You. Sphere, 2017.