Uvarova Lilia Anatolievna,

choreography teacher

higher specialized education

Methodical development

"A system of exercises aimed at correcting deficiencies in posture"

for students of the choreographic department of the Children's School of Art.

I. Correction of defects in posture.

The formation of ballet posture is a top priority.

Tamara Ivanovna Vasilyeva,* who has published more than one work on an integrated approach to the formation of ballet posture, recommends exercises taken from gymnastics, the yoga system, and the ground barre. These are the exercises that contribute to the development of the motor functions necessary for practicing the art of choreography.

She talks about an integrated approach, which consists in the fact that the main method of classical dance is combined, especially on initial stage training, with auxiliary corrective exercises. The main posture is the spine and its connection with the pelvic girdle. The spine has curves: cervical (forward), thoracic (back), lumbar (forward), sacrococcygeal (back). With normal posture, the curvature of the spine is moderately expressed. The direction of the lines of the vertebrae is strictly vertical. The right and left parts are symmetrical: the neck-shoulder lines are at the same level, the angles of the shoulder blades are at the same height and the same distance from the spine.

In normal posture, the axis of the body, passing through the common center of gravity, is projected onto the middle of the support area, which ensures a stable balance of the body.

It is important to remember that work on posture at the initial stage should be carried out in a half-turned position of the legs. It is necessary to immediately study the individual physical data of each student.

Most common deficiencies:

I. - slight stoop of the child (kyphosis);

II. - saddle-shaped lower back (increased deflection in the lumbar spine);

III. - asymmetry of the shoulder blades.

To correct these shortcomings, it is necessary to apply row corrective exercises on the floor in a position that unloads spine, - sitting, lying on the back and stomach, kneeling, standing later.

*Tamara Ivanovna Vasilyeva - teacher-choreographer, candidate of art criticism, honored worker of culture of the Polish Republic (taught a course of classical dance under the direction of A.Ya. Vaganova).

He has many years of experience in the Moscow Choreographic School, in schools in Riga, Kyiv and Alma-Ata, as well as in cultural institutions, ballet schools in our country and abroad.

I. Exercises for stooping (kyphosis).

Exercise 1.

1 measure - pushing up from the floor, raise the body, strongly bending in the thoracic and lumbar spine.

1 measure - fix the position, take the head strongly back.

2 measures - return to I.p.

Perform lying on your stomach, kneeling, also on 2 legs.

b) I.p. the same, only the arms lie, extended forward. For each quarter on the hands, as if rising, step to the body and also bend

c) I.p. the same (as before). Now open your arms up to the III position of classical dance (or just straight). Fix as in option a). Repeat the same for the second position of the hands.

Later, you can complicate and perform I and II port de bras, including its performance.

Exercise 2.

a) I.p. - lie on your stomach, legs in I position. Hands on the back of the head. Perform in pairs, the second student holds the legs at the ankle in the I position.

M.r. 4/4, 3/4.

On 1 t 4/4 or 2 t 3/4 - raise the chest, pelvis and stomach on the floor, bend strongly under the shoulder blades, contracting the back muscles. 1 t 4/4 or 2 t 3/4 - return to I.p.

b) I.p. - Same.

Open hands to the II position - (hold) and to the III position - (hold).

c) a variant of the exercise c I post de bras.

Exercise 3

a) Performed as the previous one, in pairs.

I.p. - lie on your stomach, stretch your arms forward, brushes down.

The partner takes the performer by the hands, or wrists (which are strongly extended) and lifts them up. Bend in the lumbar region, pull the shoulder blades to the hips, lower the shoulders. The partner must increase the lift, spring, under the control of the teacher, because. can't be done abruptly. M.r. former. Performed also; lift, hold, slowly lower, pause.

b) I.p. the same, in pairs, only arms to the sides, hands on the floor.

Executed as option a).

It is important to ensure that the shoulder blades stretch towards the lower back, because. there may be a gross mistake: the shoulder blades stick out - kyphosis increases.

Exercise 4

a) I.p. - lie on your stomach, arms along the body.

M.r. 4/4, 3/4, slow pace. On 1 t 4/4 (2 t 3/4) - bend your knees, arms horizontally open to the sides. Raise the chest, bending actively back in the thoracic and lumbar regions, tilt the head back (slightly thrown back). A semicircle is formed, tighten the muscles. 1 t 4/4 (2 t 3/4) - return to I.p. Make sure that the legs do not bend too much, because. the task is to strengthen the muscles of the back, and not to connect the head and legs.

b) I.p. - Same. The execution principle is the same.

Only here it is necessary to take the ankles of the legs with your hands, and actively pull the legs (as if lowering to the floor), the rise is reduced. Follow: shoulder blades down, shoulders open. (The exercise is sometimes referred to as the "box").

Exercise 5

a) I.p. - lie on your stomach, legs extended at the knees and feet, hands forward.

M.r. same.

1 t 4/4 (2 t 3/4) - raise the chest, arms and legs, move the head actively back. Bend as much as possible in the thoracic spine and lower back. Tighten your muscles.

1 t 4/4 (2 t 3/4) - go down to I.p.

may be a hold option. Because it is the static position that educates (fixes) muscle memory.

Exercise 6

a) I.p. - in a pair, sit with your back to each other, stretch your legs forward.

The performer lowers his arms along the body, slightly bent at the elbows. The assistant partner takes the performer with his hands from above under the elbows and pulls him towards himself, trying to actively bend the performer in the thoracic spine.

It is impossible to make sudden movements; it is not recommended to do it without a teacher. You can vary the performance at will, springing or making a delay (hold). M.r. and the performance is the same.

Exercise 7

a) I.p. - kneel down, keep the body and head straight, lower your hands down.

M.r. 4/4 (3/4).

At 2/4 - (1 t 3/4) raise your arms up, bend back 2/4 (1 t 3/4).

2nd t - 2/4 (1 t 3/4) make an attempt to reach the feet with joined hands. 2/4 (1 t 3/4) raise the body, hands behind the back.

On 2/4 (1 t 3/4) sit on your knees, bend over to your feet, press your chest to your knees, take your hands as far back as possible, head is held above the floor.

2/4 (1 t 3/4) fix position.

1 t 4/4 (2 t 3/4) - relax and return to the starting position.

b) I.p. - too, but hands on the waist behind the back, elbows look back, hands can hold on to the feet. Bend back, hold, return to I.p.

Exercise 8

a) I.p. - on your knees, arms lowered along the body. Knees side by side, feet shoulder width apart.

Sit between your legs, grab your ankles with your hands, put your shoulders and head on the floor, bend in the lumbar region.

Fix this position, then return to I.p. Watch your shoulder blades. Another option is to put your hands behind your head.

Exercise 9

a) I.p. - standing facing the machine, holding with both hands, the distance from the machine is such that when the body is tilted forward, a right angle is formed (the legs are parallel to the wall, the body is parallel to the floor). Performed in pairs. The performer's arms are extended at the elbows. The assistant with both hands presses on the back in the thoracic region, springing and fixing the position at the maximum point.

b) I.p. - Same. Performed one at a time. Move away from the machine as far as possible and, without releasing your hands, lower your legs and stomach to the floor with restraint. Actively bending in the thoracic and lumbar spine.

There are a lot of exercise options, but you need to ensure that there is no overload. The advantage is given to exercises for backbends in the thoracic region. The position of the body at the barre in the classroom for children with kyphosis: straighten your shoulders and stretch the chest muscles, trying to pull the shoulder blades down to the lower back and pulling in the abdominal muscles, stretch the spine, pelvis back, the body from the waist slightly forward.

II. Exercises for the saddle-shaped lower back (lordosis).

If there is a saddle-shaped lower back - lordosis, then muscle strengthening exercises are recommended abdominals, stretching the flexor muscles and strengthening the extensor muscles of the hip joints, stretching the posterior ligaments of the lower thoracic and lumbar spine (stretching the muscles and ligaments of the back, especially the lumbar).

Exercise 1.

a) I.p. - lie on the floor, stretch your legs forward, the body is straight, the hands are lowered down.

1 t 3/4 - raise the body and quickly tilt forward on your feet, grab your feet with your hands, press your chest against your legs, straighten your spine

2 t 3/4 - slowly rise and return to I.P.

b) You can do the same from a sitting position.

If there is poor forward flexibility of the body, then there may be an option with a rope. Take it as close as possible, hook the feet shortened in the rise and, springing, lower the body to the legs with the chest as low as possible.

c) The same previous version in a pair, without a rope. The second person actively presses forward, maybe the teacher himself (he feels the limit in the child). In no case do not make sudden and quick movements. We must not forget that it is the static position that stimulates muscle memory.

Exercise 2.

a) I.p. - lying on the floor, on your back, arms open to the side.

Raise your legs to a height of 90, actively put the entire spine on the floor, press your shoulders and shoulder blades to the floor.

Fix this position and follow lumbar, gluteal muscles are strongly retracted, the coccyx is lowered ("tucked in") and filed forward.

Exercise 3

a) I.p. - sit on the floor, stretched legs open as wide as possible to the sides.

Tilt the body forward to the floor, trying to reach it with your stomach and chest, stretch your arms forward.

Fix the position and return to I.p.

b) You can use the same with the help of a partner who should actively help if necessary.

It is important that the pelvis does not stick out. immediately formed lordosis.

Exercise 4

a) I.p. - the same, legs open, arms open to the sides. Turn around with an inclination of the hand to the opposite leg, lie on the leg, trying to reach the toes of the outstretched leg with your hand. Fix position. Then calmly return to I.p. and repeat with the other hand to the opposite leg.

Exercise 5

a) I.p. - sit on the floor, stretch your legs forward, the body is straight, arms are lowered down.

Bend your knees, press them to your chest with your hands, actively straightening your shoulders, holding your chest with your legs, straightening your spine. Fix the position. Return to I.p.

This position must be checked by the teacher or, sitting sideways to the mirror, control it yourself.

exercise b.

a) I.p. - lie on the floor, on your back, stretch your legs, put your hands along the body. Bend your knees, press them to your chest with your hands, press your head to

knees ("grouping" in gymnastics). Return to I.p. and relax, preferably without arching your lower back.

b) I.p. - Same. The previous exercise, swinging from the first vertebra to the last, like a "ball". Exercise is as useful as a massage for the spine.

Exercise 7

a) I.p. - lie on your back, stretch your legs, arms along the body, palms down.

For 1 measure 3/4, simultaneously raise the body and stretch the legs (form an angle). Raise your arms and open them to the sides for balance.

For 1 measure 3/4 - fix the position.

2 bars 3/4 - come to I.p.

b) I.p. - too, only the top of the case is raised. arms are bent at the elbows and hold it.

Legs at a raised height perform a "bike" or "scissors".

c) I.p. - the same as a). The variant of the "boat" on the contrary,

fix position.

Exercise 8

a) I.p. - Lying on your back, bend your legs at the knees and open them shoulder-width apart. Hands behind the head.

2/4 - raise your head and thoracic spine forward with your hands, as far as possible higher.

2/4- lower the body in I.p. Repeat several times.

b) The exercise is the same, but with fixation on 2/4 and relaxation on 2/4.

c) I.p. - Same. 2/4 lift the body also, 2/4 turn to the opposite knee, 2/4 turn to a flat position, 2/4 return to I.p., relax.

Exercise 9

I.p. - sitting, knees shoulder-width apart, bent and fixed, arms to the sides. 2/4 - turn the body to the opposite knee, actively turn the shoulders (up to 90° in relation to the pelvis), help with hands. You can hook your elbow on your knee and spring 2/4.

2/4 - turn the body, 2/4 return to I.p.

Exercise 10

a) I.p. - lying on the floor, arms to the sides, the rise is reduced (attention to the stretched spine).

2/4 - raise the leg bent at the knee to the chest, clasp it with both hands, press the thigh to the stomach, raise the head and shoulders as much as possible up. 2/4 - fix the position, as long as possible.

2/4 - return to I.p.

2/4 - relax.

Repeat everything with the other leg, and then both at the same time.

b) I.p. - Same. Raise your straight legs up, grab your legs with your hands, try to find balance and gain a foothold for as long as possible.

With a saddle-shaped lower back, students tend to "lie" on the loom. In this variant, it is necessary to move the pelvis in the coccyx area down and forward, with a strong tightened buttocks, the thoracic spine forward, and the stomach is strongly drawn in towards the spine (feeling of emptiness in the stomach and abdomen, large space).

You can figuratively compare this position with "cat or dog's tail between their legs." In this case, the lumbar muscles should be strongly stretched. Rib cage in a deep exhalation position.

III. Exercises for asymmetric shoulder blades.

With a small scoliosis, exercises are used to eliminate the lateral displacement of the axis of the spine. The position of the head and shoulder blades is normalized. When performing exercises, monitor the symmetry of the neck-shoulder lines.

With asymmetry of the shoulder blades, the muscles of the back, and especially the muscles adjacent to the shoulder blades, should be strengthened. Exercises that help strengthen the strength of the abdominal muscles, especially the oblique ones, are useful.

Exercise 1.

a) I.p. - standing at the machine, grasp the stick with your hands at shoulder level. Then the hand corresponding to the lowered shoulder is placed on one stick above the other hand. Try to align the line of the shoulders and shoulder blades

Do a deep squat and return to I.p.

Exercise 2.

a) I.p. - sit down, legs extended, arms open to the sides.

On 2/4 and 2/4 - actively turn the shoulders in the opposite direction and

lean forward, lie on the floor and stretch your back muscles.

On 2/4 and 2/4 - turn, raise the body in I.p.

Do the exercise with the shoulder, which is lowered below. Only the great desire of the child, plus his active and mobilized attention with the strict guidance of the teacher, can correct such a shortcoming. You should know that weights in one hand cannot be carried. The mentor should popularly explain the task to the student, how he should take care of himself both at home and at school. With asymmetry of the shoulder blades, it is necessary to remember the muscle sensations of the correct position of the body, and especially the shoulder blades and forearms. For a student with such a handicap, the feeling that his shoulders are now not even will prevail, but this impression is correct and he must get used to it. No skill of the teacher will be able to correct this shortcoming if he does not want to delve into the problem of the student himself. When practicing at the stick, such children shift the pelvis towards the lowered shoulder. Therefore, it is necessary to stretch lateral muscles one side and cut the other side.

To consolidate the skills of the correct position, it is important to control the posture with the help of a mirror. The teacher individually indicates the incorrect position of the body, legs and head. He tells and shows how to correct any shortcomings. disadvantage correct posture uneven legs are also considered. There are two specific arrangements for the shape of the legs - x-shaped and "o" - shaped.

With x-shaped legs, the inner ligaments of the knees are longer, and the outer ligaments are shorter. In such students, the eversion is usually greater in the knee joint, therefore, exercises are needed to develop the eversion in hip joint. In corrective exercises, it is important to ensure that the hips do not touch tightly, and there is no knee strain.

The first years of setting x-shaped legs goes in the so-called loose positions. The teacher of the Novosibirsk Choreographic School A. Nikiforova shares her experience in relation to such a shortcoming. The main task that she sets for the student is to influence the strengthening of the muscular-ligamentous apparatus of the inner surface of the lower leg and thigh.

Setting the body with x-shaped legs: 1st position - heels, lag behind one another (depending on the "x"), so that the knees are in close contact and turned in. side outward, and the foot, "without blockage" on thumb forward or backward, touched the floor with 3 points. The thigh muscles are laid aside outward, the glutes are tucked in and pulled up, which, in turn, supports the back muscles, giving you the opportunity to follow right position shoulder blades, which are lowered down in one line and slightly pressed. It is not easy to stand and work in such a position, great efforts are required.

V position: the right leg is in front, the supporting left is firmly pressed with the whole foot to the floor. The calf muscles are turned forward - outward, the gluteal muscles are tightly pressed, the body is pulled up, the ends of the shoulder blades are lowered down and slightly pressed. The axis of the body passes between two feet lagging behind one another (as if in a small IV position). Depending on the size of the "x", this distance can be from 2 to 5 cm. The calf muscles turned forward - outwards align the leg and place it perpendicular to the floor. This position forces the hip to be more intensively pulled to the side - outward. At the same time, the shoulders are well lowered and the student "holds his side."

Working in this mode a certain amount of time will allow you to stand in tight positions with your feet aligned. X-shape reduction and stabilization knee joint achieved through hard work for resistance muscles.

The result will be on the face, only when the student understands what is required of him, when there is such a skill in working with muscles. Exercises are performed with slightly relaxed knees. One particularly effective corrective exercise is the compass exercise.

I.p. - lie on your back, stretch your legs, put your hands along the body.

For 1 measure 3/4 (2/4) it is easy to open the legs to the sides with a “compass” slowly, extend the fingers, keep the knees slightly bent, 1 measure 3/4 (2/4) returning the legs to the I.p., focus the resistance on feet and shins.

With o-shaped legs, the exercises are aimed at bringing the legs closer together, it is necessary to ensure that this position becomes familiar.

They also recommend (1) the exercise "Compass". Moreover, the legs should be opened, starting from the feet, trying to keep the hips and knees of the legs tightened for as long as possible. Returning to I.p., be the first to connect your knees. The exercise can also be done while sitting. Useful exercises for stretching the internal ligaments of the knees, strengthening the muscles of the thighs, gluteal muscles.

Exercise 2.

I.p. - standing in a free position facing the machine, holding with both hands.

For 1 measure 4/4, tighten the gluteal muscles, lower the coccyx and move forward, actively pulling the knees in, connect with each other.

1 measure 4/4 release the tension a little, trying not to open the knees.

Repeat the same with fixing this position.

Exercise 3

I.p. – II eversion position of the legs, facing the barre.

Press the knees in and pull towards each other so that there is a visual sensation of x-shaped legs. It is advisable to fix this position for a long time (from 0.5 - 1 minutes or more) with a general tightened body. The teacher should help, because the student does not immediately understand the desired sensation. A general wish for children with such a defect: it is not advisable to stand in a straight VI position at all (because they reinforce the defect). Their VI position is slightly open socks (this should be remembered by folk dance teachers as well).

In the process of growth, o-shaped legs in children are aligned as a result of training. But subject to the exceptional desire of the student and the sensitive guidance of the teacher.

With flat feet, the spring functions of the muscular-ligamentous apparatus of the foot are strengthened. It is recommended to walk alternately on the floor on half-toes, heels and on the outer edges of the feet, rotation of the feet while lying on the floor. Exercises related to contraction and stretching of the feet are used.

Thus, the teacher in the lesson is obliged to constantly monitor the correct posture and draw Special attention on those students who have deviations in physiology.

Stop walking, "like driving piles"! Learn to carry yourself like a king. We develop a beautiful gait and correct posture!

It is unlikely that anyone knows more about this topic than the dancers. Therefore, it is no coincidence that the questions of our readers are answered by Soloist of the Bolshoi Theater Ballet Ivan Prazdnikov.

Turn on muscle memory

– Can an ordinary person achieve ballet posture? What needs to be done for this? Olga, Voronezh

- Maybe. You need to lie on the floor, feel what the spine is experiencing in a straight state (that same muscle memory is our main assistant!) And remember this feeling. Then get up and move on. Constantly reminding yourself will develop a reflex. Soon the body will no longer need reminders from your brain, it will return to its usual position on its own. The main thing here is to overcome the "old" memory of the body and develop a "new" one. Keep fighting, don't give up! This is it - the secret of ballet posture.

The main thing is not how much, but how

– What exercises help to form a good posture? Irina, Pskov

- To do this, you need to form a strong muscle corset, you just need to lie down and start exercising. Difficult, long, but what to do! At the same time, it is very important to soberly assess your capabilities. If you are not a running champion or a master of sports in gymnastics, it is better to wait with yoga, and start with physical education for the 5th grade.

In any case, to develop a good posture, the main thing is not how much, but how. There is no point in exhausting yourself in fitness centers. Especially if you're not in the mood for it! The whole culture of a healthy body is built on the desire and meaningfulness of their actions, and not on training for 8 hours 7 times a week! 40 minutes intensive classes with full gear - much more effective!

Relax!

– Our muscles are constantly under stress. How to properly load and relax them? Mikhail, Moscow

- Use a simple rule: never sit if you can stand, and never stand if you can lie down. During the day, try to lie down for at least 15-20 minutes and completely relax. Swim! Water brings all the muscles into shape. But do not keep your head high above the water: your task is not to save your hair and mascara, but to relax. On exhalation, the face should be lowered into the water - only then the spine will take the correct position.

Desires and opportunities

How important is the health of the spine good stretch? If a person cannot stand on the "bridge", is it time to sound the alarm? INaleria, St. Petersburg

- Stretching is very important. Regular stretching exercises will reduce the risk muscle injuries and reduce muscle soreness during heavy loads. But before doing stretching exercises, you need to warm up the muscles, since it is heat that helps them stretch. To do this, you need to jog, walk or just walk in one place.

And the "bridge" does not need to be given special significance at all. This is an ordinary exercise, moreover, not included in the list of basic ones. It is better to just lie on your stomach, put your hands behind your head and begin to swing your back, raising and lowering the body. And most importantly, you need to soberly assess your capabilities. If you decide that this or that element is difficult for you, discard it. Well, if the exercise is within your power, then do it properly. A set of 5-10 simple exercises is more than enough to strengthen your back, because if you do them with full dedication and calculation, the result will certainly be. The main desire!

Proper technique is the key to success

– What is the most important thing in doing stretching exercises? Alexandra, Moscow

- The most important - correct technique execution. Only then will the exercises be effective. There are a few clear rules here:

● First of all, you need to focus on the stretched muscles. Start stretching slowly and gently until a slight tension is felt.

● Do not exercise until pain occurs. Pain is a sign of too strong, and therefore harmful muscle strain.

● Do not hold your breath while stretching. You need to breathe slowly and rhythmically, trying to combine inhalation with the straightening of the body, and exhalation with flexion.

● Each position should be tried to hold from 10 to 30 seconds. It is useful to mark the time at the beginning.

● Recovering from stretching should also be done slowly and gently, without sudden movements.

Personal opinion

Mikhail Turetsky:

- My wife and I believe that it is impossible to FORCE children to do anything, they must want it themselves. As for posture, all our girls go in for sports and dance, and dancing, as you know, has the best effect on posture, head position, gait - just remember the famous posture of all ballerinas. So, I hope, our daughters will have the correct posture on a subconscious level, as a kind of conditioned reflex.

Get stretched!

The following exercises from Ivan Prazdnikov will help you form a strong, plastic body and an ideal gait.

On ankle joint . Stand up straight, lower your arms along the body. Raise the heel of the right leg, leaving the left leg straight (at this moment, the tension of the ligaments under the left knee should be felt). Return to the starting position, then lift the left heel and feel the tension under the right knee.

On the back and inner thighs. Make a shallow lunge with your right foot forward. Put the left foot on the toe. Rest your hands on the knee of your right leg, make a few light, springy movements, feeling the tension in the muscles of the back and inner thighs.

On the inner thigh. Get down on your knees, resting your hands on the floor. Take the outstretched leg to the side. Carefully and slowly sit down with your buttocks on the heel of the leg bent at the knee. At the same time, feel how the muscles of the outstretched leg tense up.

On the muscles of the legs, back and spine. Stand up straight, take a step forward with your right foot. As you exhale, bend over to your right leg. Lower your head, rest your palms on the floor. Feel muscle tension. Repeat the exercise with the other leg.

On the muscles of the back, legs and buttocks. Sit on the floor with your legs extended. Bend the right leg at the knee and spread the thigh, trying to put the knee on the floor. Grasp the foot of the outstretched leg and lean towards the straightened leg, trying to touch the knee with the chest. Feel the tension in the buttocks, popliteal cavity and back muscles.

Remember, as the secretary Vera from Office Romance said: “Everything will go away, it will be tied into a knot here, ... everything will shrink like an old tattered shoe ... and now it’s scratching for work! As if piles are driving in! Beautiful posture has always been a sign of royalty. But beautiful back- this is not only a matter of pride for its owner, it is also health. No wonder doctors say that the spine is the basis of our health. About what exercises you need to do so that your back is always like a ballerina, will share Olga Bardysheva- Flamengo world champion, dance teacher.

When a person already has posture disorders, here yoga comes to the rescue. After all, her exercises are aimed at correcting the problem, restoring muscle balance and at the same time relaxing tense muscles and straining those that are relaxed. These exercises, first of all, are aimed at restoring the muscle corset - it is he who is responsible for ensuring that our backs are like a ballerina. Of course, if you already have problems with your posture, physical exercises will only serve as one of the types of correction, but this will be one of the most effective ways. I will also add that you need to remember your back more often and try to exercise regularly. Only in this way can success be achieved.

1. Get on all fours - relying on your knees and straight arms, swing alternately: first with your left hand and right foot, and then right hand and left foot. Repeat this exercise 8 times.
2. Lie on your back, stretching your arms along the body and bending your knees so that you can lean on a full foot. Raise your body, then return to the starting position. Repeat this exercise 5 times.
3. Sit on the floor, bend your knees, and place your hands behind, resting your palms on the floor. Using your arms as a lever, lift your pelvis and tilt your head back at the same time. In this position, you need to freeze for 5 seconds, then you can return to the starting position. Repeat this exercise 8 times.
4. Lie on your stomach and, stretching your arms to the sides, gently lift as high as possible upper part body. Lock in this position for 5 seconds and return to the starting position. Repeat this exercise 8 times.
5. Facing the floor, lean on straight arms and on the toes of your feet. Pull your stomach in while keeping your back straight. Hold this position for 30-40 seconds and repeat 5 times.

All these exercises must be done with correct breathing: breathe slowly, relaxed. As you exercise, observe what happens to you. Learn to enjoy the process and love your body the moment you do it. exercise. Each exercise benefits your back, has a beneficial effect on posture, helps you become beautiful and healthy, and therefore love yourself even more.

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A few years ago, when body ballet had just appeared in Russia, even fitness trainers could not say what kind of sport it was and what relation it had to classical art. Today, fitness centers are increasingly prescribing it in the schedule, and beginners are told that body ballet is a cross between fitness, ballet, yoga and aerobics.

Body ballet (“body ballet” or “body ballet”, as you like) came from the USA, it was invented by choreographer and fitness trainer Leah Sarago. In 2005, for the first time, she began to conduct classes using a unique method. body ballet, mixing on the basis of her teaching experience several effective, from her point of view, areas of training.

The complex included elements and techniques of Pilates (another American author's technique), yoga and classical ballet with work at the barre. New complex The exercises turned out to be so interesting and unusual that it is difficult to single out any one direction in it. Only one thing can be said for sure: this is a typical female form of fitness. Although, of course, there are no official prohibitions - in the USA, gender equality has always been strict.

The most important difference between body ballet and classical ballet is its accessibility for girls who do not have professional choreographic training behind them. You can also start doing it from scratch and at any age. However, there is something from the performing arts in body ballet, in addition to exercises and the barre: if you are not attracted to standard stretching or Pilates, you can choose a new, unusual and elegant direction.

Who is body ballet suitable for? To all those women who want:

• lose weight
• tighten your body
• deal with posture
• keep yourself fit
• improve stretching and plasticity
• look feminine and elegant

Classes are held at a calm, smooth pace, in a sparing mode for the joints, back and heart, without any loads that require explosive strength. There are no contraindications here, except for general medical ones, in which only light loads on the body are recommended. With caution, you need to approach body ballet with diseases of the cardiovascular system, with fresh joint injuries and with varicose veins in severe stages.

What is the benefit of body ballet compared to other fitness areas?

1. You will definitely add beauty to your legs. Do not believe me - look at any ballerina. Special exercises well work out all the muscles of the legs and make them slim. Over time, the “ears” on the hips will go away, the “branded” ballet movements are effective for working out problem areas and fight against fatty deposits.

2. Posture in ballet is another distinguishing feature by which dancers can be recognized from afar. Body ballet straightens the spine, straightens the shoulders, teaches how to hold the head correctly and evenly. A big plus of a beautiful posture is not so much that a special “bearing” is visible, it rather speaks of a healthy back.

3. The body, core muscles, arms are strengthened, the abdominal muscles are worked out. As a result, you achieve weight loss and muscle tone in those parts of the body that are considered difficult to work out, and do not pump them over.

4. The same thing happens with the legs: a constantly stretched toe trains elasticity muscle fibers, and not their transverse volume, so it will not work to “swing” in the legs. Men would be upset because of this, but for women, the elegance of the legs is more important than the volume of the muscles. Except for those who are preparing for a fitness bikini, of course.

5. Gracefulness, smoothness, "slowness" of movements, better coordination, a sense of balance. You will learn truly feminine and sexy movements, regular classes body ballet will make them a habit.

6. General physical training and burning excess calories. Nobody says that body ballet is self-admiration and graceful steps. This is the same type of fitness as many others, you will feel pleasantly tired after training, and many exercises are not as easy to perform as they seem from the outside.

How are body ballet lessons going?

On a gymnastic rug, at a special machine and just standing on the floor. Exercises on mats are just a mixture of Pilates, yoga and special exercises from professional ballet to stretching, flexibility and strength. You will train all limbs, corset, back, neck and stretch a lot.

The gymnastic barre is similar to a classic ballet barre: it is also made of "handrails", but is designed for those who have not performed on the stage of the Bolshoi Theater in the past. Here you will work on your posture. It is worth noting that the machine is not designed to put your foot on it or hang on the railing - you will only use it to keep your balance.

Believe me, following the instructions of the trainer, following every movement and keeping your posture is not so easy, it will require a lot of effort from the whole body. You will learn how to place your feet correctly, twist your feet, knees and hips, elegantly hold your hand on the support, keep your back straight.

Exercises in a standing position are performed without relying on a barre or a wall, at this stage you will learn dance movements, jumps and rotations. At the same time, you will continue to keep your shoulders straightened, your stomach and buttocks taut, your back straight, and your neck straight. Try to walk in this position around the house, you will immediately understand how significant such a load is.

Do not think that body ballet will help you quickly get rid of excess body fat or train endurance. For these purposes, there are other areas of fitness. Body ballet, first of all, is a very beautiful way to keep the body in good shape, correct shapes, correct posture, and improve gait.

Before the first lesson, be sure to check with the trainer what clothes and shoes will be most comfortable. As a rule, these are leggings, a T-shirt or a sports body made of synthetic materials. So that the instructor and you yourself can better see all your movements, try to choose tight-fitting clothes - this will allow you to control the correctness of the exercises.

Often body ballet is practiced in classic pointe shoes, ballet shoes or just Czech shoes. The main thing is that you yourself should be comfortable, but remember that it is not very convenient to pull the toe in sneakers.

If you already see yourself at the barre and mentally prepare to sit on the splits, sign up for your first body ballet class - we are sure you will like this exquisite form of fitness.

If you go out into the street at rush hour and take a closer look at the people, you will surely notice how many people around you are stooped, who have a protruding stomach, sunken chest, arms hanging limply below the knees and an old man's shuffling gait. This is a violation of posture, which, according to statistics, affects 70% of the population.

Ballerinas have exemplary posture. Ballerinas have a straight back position (primarily the spine), in which the back muscles are almost not tense, and internal organs not crushed.

The main rule for maintaining a beautiful posture is the ability to sit, stand and walk correctly.

You need to stand straight, straightening your shoulders and pulling in your stomach. Try to do the same when walking.

The correct sitting position is in itself a good workout for the back muscles. To assume this position, sit on the floor and straighten your torso, arch your chest without lifting your shoulders or retracting your shoulder blades. Keep your head loose and straight. The abdominal muscles should be tense, the pelvis should be tightened (often people, on the contrary, protrude it, because it is more convenient to sit in this position). Make it a rule to control your posture.

To straighten the back a few effective tricks:

Take a deep breath and tie at the waist tightly, but without tightening. thin cord or belt. Exhale and straighten your back, the lace should neither weaken nor dig into your waist!

try remember these natural boundaries of the waist and hold them all the time - when you walk, stand, bend over...

For next exercise will be needed brim hat or cap.

We will look at the world a little “down” and train neck muscles.

Pull the visor or brim of the hat over your eyes and walk like that. You will see that you will have to involuntarily raise your head and look. The effect of this exercise proud head posture and hence posture. And also prevention or correction of stoop.

Bandage around the neck. This old "trick" of aristocrats and creative intelligence. The goal is the same - to achieve a "proud landing of the head" and to cope with stoop. Only the means are different.

Straighten up and tie around your neck scarf. Not too loose, but not tight either. And don't take it off unnecessarily! As soon as you forget about proper posture, the scarf will get in the way and force you to hold your head up higher, and therefore straighten your shoulders!

If you are not lazy first results will appear already a couple of weeks. Not only the back will become smoother, but the head will also start to hurt less, clarity of thought will appear, and breathing will become freer.

Smooth movements, stretches and static postures help to learn to control posture and straighten the intervertebral discs. Simple exercises can be done at home too.

- Drop your chin to your chest bring your shoulder blades as close together as possible. So you pull cervical region spine and relieve tension.

- Straighten your back and do circular motions hands as if you are crawling. By developing the muscles of the shoulders, you make it easier for them to keep the neck straight. And do not sit on stools: while you are not used to keeping your back straight, the lack of support is an additional temptation to slouch.

- Stand up straight, lower your arms and slightly move away from the body. Stretch the top of your head up as if you are about to leave the floor. The chin remains slightly lowered.

- In the morning and evening, stand in the “hands to feet” position: leaning forward, try to clasp your ankles with your hands. This stretches the spine and relieves the so-called "habitual curvature".

- Sit sideways to the mirror, to control the position of the back. Bend your knees under you, lower your pelvis on your heels. Place your palms on your knees, straighten your back. Try to sit like this for 3-4 minutes. If you do this exercise 2 times a day, gradually the muscles will remember the correct position.

Checking the acquired reflex for posture control

Take the ideal position of the body in front of the mirror. Then move, make any inclinations and movements. Now return to the starting position again, but without peeking. Check with a mirror: did you manage to keep your posture correctly without it? Congratulations!

Swimming for good posture

In water, our body is "like fluff", so it is easier to control it. For correct posture best style swimming - on the back: the neck is relaxed, the position is strictly horizontal, while all the muscles of the back work, because they help you keep your balance on the water.

But there is no overvoltage either: you can swim at a comfortable pace, speed is not your priority. To keep swimming from getting too boring, alternate backstroke swimming with active freestyle swimming: this way you will strengthen and shoulder muscles, and press. And the result will be - beautiful posture and become a queen!

Yoga exercises for perfect posture

These simple and effective exercises bring you closer with perfect posture, relieve pain in the spine, strengthen the muscles of the back.

	Exercise 1 Baby pose. Get on your knees on the mat. Arms outstretched, palms facing each other. Slowly lower your buttocks onto your heels, and stretch your arms in front of you. Press your palms to the floor. When the neck relaxes, return to the starting position.
	Exercise 2 Warrior pose. One foot in front of the other by 3-4 feet, arms at the sides, back straight. As you inhale, bend the leg that is in front. We stretch forward and close our fingers above our heads.
	Exercise 3 Lizard pose. We bend one leg in front of us, the second behind you. We rest our hands on the floor, the torso stretches up - perpendicular to the floor. As you exhale, lower your torso to your knee. Do this exercise 6 times with each leg.
	Exercise 4 Bridge pose. We lay down on our back, hands in the castle perpendicular to the floor. We stretch our hands to the ceiling, tearing them off the floor. While inhaling, we raise the pelvis from the floor and stretch the pubic bone to the ceiling. On the exhale, we return to the starting position. Do this exercise 6 times.

Easy set of exercises:

Lie on the floor with your stomach down. It is better that someone holds the legs from behind, or you can lean them against the furniture. Hands behind your head. Lift the body with sharp upward movements. 50 repetitions. On the rise - exhale.