Dancers are often known for their strong, flexible, powerful legs. They are one of our most vital instruments. And while flexibility is often given great attention to, we must help our dance students balance that with strengthening exercises as well. Below is one of my favorite floor sequences which I use with my intermediate- advanced students. Try modifying for beginner students by shortening the sequence and isolating one exercise at a time to achieve proper form and alignment.
All exercises below occur laying on your back. Begin with 10 repetitions.
Have dancers lay on their back, legs extended, arms out in a T position.
Check for proper alignment before beginning. Core engages, lower back into the floor.
Pilates double knee tugs - begin with right leg. Lift head off the floor. Bring right knee into chest and extend left out in front of you (off the floor.) Tug twice and change sides.
Pilates scissors- straighten and extend leg, holding behind the hamstring or calf, bringing leg toward the body and switch or “scissor” to other side.
Pilates leg circles- still remaining on your back- small circles with the right leg clockwise and then counter clockwise (progression -repeat with bigger circles)
4 Count Battements off the floor. “Lift, 2,3,4. Lower, 2,3,4....”)
Repeat in turned out attitude position.
(Note- descending leg never touches the floor and hovers 1 to 2 inches above it.)
Double pulses- flex the right foot and pulse the leg as it hovers a couple inches above the floor.
Rondejambe- clockwise and counterclockwise
(Note- Make sure the dancers are able to maintain proper back and hip alignment of the ‘standing’ leg, supporting with the core. To modify, shorten the range of motion on the ronde jambe to maintain proper alignment
Cut right leg across to left side of the body and swing outward into second position.
Supine stretch- right over left
Repeat left side.
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