How to Improve Arms in Ballet

Ballet requires strong arms and legs.

Ballet is often associated with strong legs, but the art form also requires strong arms, strong abs and strong backs. Ballet dancers not only have to hold up their own weight on their toes, but they also have to hold each other up when performing pas de deux. Ballet dancers are lean and straight, but mostly they are strong. There are several ways to strengthen arms for ballet, which include light weightlifting, dips, pushups and resistance exercises. All of these increase muscle mass and produce long straight lines.

Things You'll Need

• Exercise bench
• 2 dumbbells, 3 to 5 lbs. each
• Elastic band

Instructions

1. Hold a 3- to 5-pound dumbbell in each hand for bicep curls. Straighten your arms by your sides with your palms facing out. Bend your arms at the elbows and lift the dumbbells to your shoulders. Straighten arms keeping your palms facing outward. Do 20 to 25 repetitions. Rest and complete two more sets.

2. Sit on the side of a bench or chair for tricep dips. Straighten your legs in front of you. Grasp hands on bench edge, hugging your hips. Slide feet until your buttocks are off the chair about six inches. Bend elbows as far as comfortable, then straighten. Do 10 to 15 repetitions. Rest and complete two more sets.

3. Stand straight with feet on the elastic band while holding the ends of the band in each hand for this shoulder exercise. Arms are straight and slightly in front of your pelvis, palms facing toward your body. Slowly lift your hands to your shoulders. As you lift, your elbows will bend and spread out like wings. Make sure there is enough resistance in the band to achieve results. Repeat this exercise 15 to 20 times. Rest and do two more sets.

4. Lie prone on the ground with hands placed as wide or slightly wider than shoulder width for pushups. Keep your body straight and lower to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat this exercise 10 to 15 times.

References

• Luke Willis: San Francisco Ballet
• Redbook: Ballet Workout Routine