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Flutters exercise

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Glutes

Let’s improve our fouetté turns!

Dancers need strength in the glutes, hip abductors, and hip external rotators for good execution of fouetté turns.

The leg abducts to provide momentum for the turn. Meanwhile, the glutes and rotators help maintain the proper position for the working leg doing the fouetté and for the standing leg.

⬆️These exercises will help build stability and strength:⭐Straight leg fire hydrants⭐Single leg RDL (Romanian deadlift)

🔖Save this reel and share with your friends. Follow me @trainwithkendall for more tips, exercises, and anatomy tidbits.

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Work with bands all the time!!! Stretch bands and theraband resistance bands.
• You HAVE to put in the work outside of dance to improve flexibility!
• Do not force turn out from the hips or have someone physically push you down in a straddle stretch it can cause major injuries down the line.
• Slowly work with bands on turnout exercises, and stretching exercises.
• https://youtu.be/7V1eFdUbP7w
• Here is a link to one^

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7th: Flutter Kicks • 10 • Starting from a hollow body (there it is again) with elbows higher then shoulders, hips tucked under, quads engaged, toes pointed. Alternate kicking, like your swimming. No more then 12 inch distance.

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This contains an image of: Can you name the muscle groups that help improve your turnout?

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Can you name the muscle groups that help improve your turnout?

"Part 3 of the turn series …

Today, we focus on your CORE.

The first 2 exercises to work on strengthening your lower body for improved pirouettes:
• 👉Lateral bear crawls: on hands and feet - stepping side to side (open, together) - go both directions

👉Copenhagen plank: (chair or bench needed) side plank with one foot on the chair & one hand on ground - bottom leg lifted to parallel passé

What are the target muscles?
• ⭐Lateral bear crawls strengthen the core muscles, shoulders, triceps, chest, glutes, and leg muscles.

⭐Copenhagen planks strengthen the adductors of the inner thigh and groin.

🎉Get Stronger | Dance Longer doors are opening soon for round 3! Get on the waitlist for special bonuses!

Click the 🔗in bio to drop your email."

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Let’s get that toe touch looking 🔥🔥! Try these five drills to get those hips open and your jump off the ground! 🥳 Obsessed and want more drills? Comment “TRAIN” to get our conditioning courses, right to your DM’s! 🫶 #dancelabs #dancetraining #danceconditioning #danceskills #toetouch #jumps

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STRENGTHEN HIPS + ADDUCTORS FOR MIDDLE SPLIT This festive season, I’m bringing you a special mini-series designed to help YOU unlock your flexibility, mobility, and ballet conditioning goals! 🩰💪🏼 follow along for daily tips and routines! How to join the fun?👇🏼Drop your flexi questions in the comments of this post. EXERCISES + REPS 1. Straddle Split Slides 8-10 x reps each side 2. Adductor Strengthener 20 x reps both turnout then parallel 3. Rotate in/out 10 x reps 4. Bend and Stretch 12 x reps 5. Straddle Presses 8-10 x reps Start with these reps, if you feel you can do more - GO FOR IT!💪🏼🔥

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Dancers, try this intermediate/advanced turnout exercise 🙌🏻

I say intermediate/advanced because it’s important to understand WHERE your hip external rotators are located and HOW you can feel them rather than just moving your leg around & hoping to feel something. So if you don’t know those things yet, then start there✨

And if you want to try this exercise, here are a couple things to focus on:

1️⃣ Avoid lifting the hip as you rotate the leg (in my demo, you can see this happening a little too much than it should)

2️⃣ Avoid moving the working knee on the block. It should only pivot as you move the foot.

3️⃣ Use a towel or a slider depending on the floor - you want it to glide easily

If you’re ready to jump in & dive deeper into turnout, check out my online class specifically for Exercises For Better Turns, Turn Out Exercises, Ballet Turns Tips, Turn Exercises Dance, Ballet Turnboard, Turning Tips Dance, Turn Board Dance, Turning Board Dance, Turning Tips For Dancers

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Let’s build some strength in those legs to increase the height of your jumps! This drop jump exercise ⬆️practices rebounding from the ground very quickly, while absorbing force and using force. The drop jump will help improve • ⭐Leg strength • ⭐Coordination ⭐Timing I’d consider this exercise to be advanced. Please do not do this exercise on an unstable surface. Try it from a lower height first, then increase height as you progress. But in order to train for the power component of dance, you need the baseline strength to utilize for various technical skills, tricks, and jumps. Don’t just rush straight to jumping exercises to improve your jumps… that may not be the underlying cause. 🔖Save for later!!!

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Be honest… how often do you drop into this stretch before class to “help your turnout?” I’m gonna be real with you - you may feel an inner thigh stretch, but it isn’t doing much (if anything) to really improve your turnout. So here’s what to do instead to effectively improve your turnout and start actually seeing an improvement: STANDING CLAMSHELLS: Grab your resistance band and secure it just above your knee. Pick one side to start, stand in first position, coupé, demi plié, and rotate the working leg in and out. Repeat 10-15 times on each side. HIP AIRPLANES: Find a place at the barre for stability and lean forward, so your body is parallel to the floor, extend one leg back creating a straight line from head to toe, and rotate your entire pelvis from the hip open (external rotatio

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Improve your turnout with these exercises instead!

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Improving Turnout: The Science & Training Behind Better Rotation Turnout is essential for dancers, but improving it safely requires understanding both anatomy and proper training techniques. In this video, we’ll break down the science of turnout and share effective exercises to help you improve your range and strength without risking injury. ✨ What You’ll Learn:  1️⃣ Anatomy of Turnout: Understand the muscles and joints responsible for turnout. 2️⃣ Turnout Exercises: * Fire Hydrants * Hip E...

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Dancers, try this intermediate/advanced turnout exercise 🙌🏻

I say intermediate/advanced because it’s important to understand WHERE your hip external rotators are located and HOW you can feel them rather than just moving your leg around & hoping to feel something. So if you don’t know those things yet, then start there✨

And if you want to try this exercise, here are a couple things to focus on:

1️⃣ Avoid lifting the hip as you rotate the leg (in my demo, you can see this happening a little too much than it should)

2️⃣ Avoid moving the working knee on the block. It should only pivot as you move the foot.

3️⃣ Use a towel or a slider depending on the floor - you want it to glide easily

If you’re ready to jump in & dive deeper into turnout, check out my online class specifically for