Barre Work

            Ballet Barre Exercise Trend

Ballet Barres is the new exercise trend. Barre workouts seem to be the 2015 exercise regime. This ancient but simple tool is an essential for dancers from beginners to professionals as it aids in a full body warm-up stretch, gains and maintains ankle and core strength.

Studios have now incorporated specific barre classes allowing non dancers and mothers to experience the benefits of this exercise that dancers get to experience every week. 

Benefit ONE: It's an all-rounder body workout. Kicking off the fat while enjoying the music and dance aspect to the workout. Bottom shaping and muscle toning, calf raises and core strengthening is an included bonus from Barre work aiding in weight loss. 

Benefit TWO: Again, GREAT for your health as it increases blood flow through the body reducing any risks of injury. While stretching and increasing your flexibility, this produces muscle relaxation. A lot of Barre classes now incorporate yoga basics and Pilate moves enhancing the workout. 

(Photo - Flybarre)

Benefit THREE: Everyone wants to lower their stress levels right? Barre work requires breathing control and focus on the bodies movement and position which centers the body and reduces stress levels for everyone. Not only just lowering stress levels but mood improvement and sleep improvement. 

Dancer's will always stick by Barre work from the young tiny tots to mummys. 

Ancient yet simply tool for all. 

All our Love Xx

How to relax over Christmas

Relaxing over Christmas, without losing form.

Keeping up with your fitness over summer is very important but so is RELAXING! You've worked hard all year, busting your gut over eisteddfods and exams and concerts; you deserve a little break!
It can be very hard changing your mindset as we come into Christmas where chocolate, cake and biscuits seems to be the only food in the house. All year you've maintained a healthy balanced diet and now it

seems to be going to shreds, BUT this is okay. Christmas happens once a year, take the opportunity to reward yourself for all your hard work and know that one (or two) days of eating like Queens and Kings will NOT have any long term repercussions. Remember that Christmas cake is essentially dried fruit with a tiny bit of egg and flour to stick it together. A roast dinner is a good source of protein with a lot of vegetables available.

The flip side is exercise. Flexibility and strength work are important to keep up with over summer, but there is no need to be excessive. Do exercise to your hearts content, Do what makes you happy but Don't let it become the focus.
Pick up a summer hobby that is fitness but a lot of fun, maybe something you wouldn't normally have time to do in the rest of year due to dancing. Take some skating lessons, or ice skating lessons if your area offers it. On the Sunshine Coast, we have a trampoline facility (a very large room with floors and walls entirely covered with trampolines. Or maybe pick up a fun dance class over summer - if you've never done Hip hop, consider that class, etc. or even a gymnastics class, a silks acro class or a Pilates class. Keeping up your fitness is important, but not at the expense of enjoying your summer. Another idea is to do this fun exercise with friends/family who aren't from dancing, for a change.

It all comes down to your attitude, are you avoiding Christmas cookies because you genuinely don't like them? Are you hammering yourself everyday because the energy makes you feel alive? Or are you looking over the next few weeks with dread?

Fab Abs!

Fabulous Ab's !

Dancers require strong core muscles, not only to help execute the steps but also to protect the lower back as weak abdominal muscles can lead to low back vulnerabilities.

Sit-up and crunches are popular ab exercises however they can put stress on the neck or back. An alternative exercise to sit-ups is the Plank.

Plank exercise:

1. Starting in the push up position is the easiest way to get into the plank.

2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground, and directly underneath your shoulders.

3. Curl your toes under. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.

4. Engage your abdominal muscles and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.

5. Hold this position, for at least 30- 60 seconds, rest, and then go for another 30-60 seconds. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Another really good exercise to strengthen you abdominal muscles is Crisscross.

Crisscross exercise:

1. Lie on your back with your hands layered, palm over palm, behind your lifted head and with your knees bent tightly into your chest.

2. Inhale slowly and twist your torso to the left until your right elbow connects with your left knee, straightening your right leg forward and holding it a few inches above the floor. Curl the chin and shoulders off the floor up to the base of the shoulder blades.

3. Exhale with control and twist to the right, connecting your left elbow to your right knee and 

extending your left leg. Continue alternating sides. Complete  

There are many more exercises you can do to improve you core strength you can it up online or even book a few Pilates classes to make sure you are doing it with the correct technique. 

Good Luck and Happy Dancing!

Holidays are coming...

It's ok, holidays are coming...

Ok so term 2 is nearly over and I bet all you dancers are getting pretty sore, tired and ready for a break. Your bodies might be under a bit of pressure from intensive dancing in preparation for upcoming exams and eisteddfods, so you need to make sure you looking after body in every possible way.

As your feet are doing a lot of work, when you come home from dancing of a night massage your feet and give them a good rest. Here is a link for tips and trick about foot care. http://showtimedancewear.blogspot.com.au/2013/09/dancers-feet.html

Now all those back bend and walk over can make your back cramp a little, So to release some tension in your back do a few of these stretches found in the following link. http://showtimedancewear.blogspot.com.au/2014/06/sore-back-after-class-you-need-to-make.html

Fueling your body is very important so in this link you will find how to make a Super Smoothie, which is great for a ‘pick me up’ when you’re on the go. http://showtimedancewear.blogspot.com.au/2014/05/super-smoothies.html

Last of all make sure you are getting a good night sleep! Studies show that a good night's sleep improves learning, helps you pay attention, make decisions, be creative and that when your body does most of its recovery and repair. 

Sore Back Relief

Sore back?

After class you need to make sure you stretch out your back especially from all the back bends and walkovers you do. Below you will find a few stretches that you can do at the end of your lesson. 

Hug Your Knees - Lie on your back. Grab your knees, pull them toward your chest and breathe. Slowly push your lower back into the floor. Repeat this a several times.

Side Knee Drop - Lie on your back. Grab your knees, pull them toward your chest and breathe, Hold onto your knees with one hand/arm and extend the other arm onto the floor. Gently drop your knees to the opposite side. Breathe and switch sides. Repeat several times.

Traditional Toe Touch - Keeping your knees straight roll down and touch your toes. If touching your toes is now too easy wrap your arms around your legs and bring your chest to your knees. Then release and roll back up through your spin. Repeat several times.

A little trick to relax your body, lay on your back, bend your knees and feet flat on the ground. Make sure feet are apart so you can rest your knees against each other. Wrap your arms around your neck until your hands are resting on the ground. Lay in this position for as long as you want maybe even put on some relaxing music as you do this. 

Excising: Stretching and Warming Up

Eisteddfods

http://dance.about.com/od/stepsandmoves/ss/Splits_5.htm

Now that eisteddfods are just around the corner, it is so important that you are warming up and stretching properly before you dance so that you don’t hurt yourself. Warming up and stretching are two different things. Warming up is about increasing the blood flow around your body and increasing the temperature in your muscles. Stretching is pushing your muscles to their limits so you can stretch them even further. It is so important that you warm your muscles up BEFORE you start stretching them.

We all know how difficult it is to warm up and stretch in eisteddfods where the walls and floors are covered in bags and even the chairs are covered in bags. So how do you properly warm up in the tiny spaces? Easy, clear enough floor space to be able to stand in first position and tendu – then do your plies and ‘bar exercises’ in the ‘Centre’. After that, jump up and down, star jumps if, there is room, to get your blood flowing! When you’re all warmed up, start your stretching using your friends as a temporary wall.

Because we can’t access the wall for all the bags, balancing on your friend is the next best thing. Link arms and do leg mounts, hold each other’s shoulders to do your grande battlements. If floor space permits, lie on your back and have your friends pull your leg up towards your head in a split. There are many things you can do in the limited space, just make sure you are warming up FIRST then stretching! Good Luck with the eisteddfods.

Stretch! (Tips for parents)

Stretching for improvement!

Practicing and stretching at home is so important for a budding young dancer! Once a week in class does the basics; your child learns the basics and correct techniques, but to maintain and gain these abilities they must practice at home. Since the classes for a lot of young dancers only happen once or twice a week, it’s a good idea to encourage your child to go through the steps for memory’s sake as well as stretching to help keep their flexibility from week to week as this builds muscle memory. Take it from someone who has been able to achieve the splits one week, only to be disappointed the next week when I’ve not been able to do it again. Consistent and continual striving for flexibility will gain the best results. Dance is a sport, and just like any other, they get to be the best by training constantly.  There are many ways to help your child, firstly by just reminding your child to practice. At this stage, even just going over the exercises without music will help their mind and muscle memory. Secondly, YouTube! YouTube tutorials are a great way to find new stretches and exercises. The third tip is to physically help you child stretch. Maybe you could even stretch WITH your child to help encourage them; get them to teach you!

http://www.youtube.com/watch?v=y5Ic4dOwrWA is a great starting point!

Dancers Feet.

Sore Feet??...

Soak your feet in Epsom salt for 10-15 minutes when you come home from dancing, the sooner after dancing, the better. Don't put them in hot water that will increase the risk of swelling, instead use room temperature water or ice cold water. After soaking your feet, get mum or dad to give for feet a little massage to help relax your muscles. Then get a good night sleep!!!