5 Dance Careers You May Not Have Considered

Comment

5 Dance Careers You May Not Have Considered

Every little girl generally attends dance lessons at some stage in their life. For those who choose to continue into a dance career what options are their for them at the end? They could perform, teach or choreograph however, here are 5 Dance Career options that you may not have considered...

Comment

      In  last week’s blog , we detailed some stretches to help dancers develop the flexibility required to create beautiful lines in leg extensions. But, flexibility is only the first step -- you also need to develop the strength and control to keep your leg up once you’ve stretched it there!  Here are some strengthening exercises designed to target all the leg muscles you’ll activate during a leg extension:  Glutes and Hamstrings: Pelvic Raises  Lie on your back with your knees bent, soles of your feet on the floor, and hands down by your sides. Your inner thighs, knees, and ankles should be gently squeezing towards each other. Pressing the palms of your hands into the floor, slowly roll through the vertebrae of your spine so that your pelvis raises towards the ceiling. Engage your glutes to pulse slightly higher and roll back down. Repeat for 10 reps.  Take your right toes to your left knee in a parallel passe position and repeat on one leg for 10 reps. Repeat on the other side.   Reminder: Throughout this exercise, you should be engaging the abdominals to support your lower back, breathing deeply to keep the neck long, and engaging the inner thighs to keep your legs together.    Psoas: Leg Lifts  Start on your hands and knees with your back straight, neck long, and abdominals engaged. Make sure that your hands are stacked directly under your shoulders so that the shoulder forms a 90 degree angle. Raise your right leg so that it is extended toward the wall behind you with a flexed foot. This is your starting position. Now, engage your right glute and lengthen your right psoas muscle in order to lift your right leg toward the ceiling slightly. Make sure that your back stays straight (not arched) and that your pelvis stays in line. Repeat for 15 reps and switch to the other leg.   Reminder: In order to keep the back from arching, you will need to stabilize your shoulders by rotating your arms outwards and sending energy through your palms, down into the floor. Keep your eyes looking six inches in front of your hands so that your neck doesn’t release toward the ground.    Abdominals, Psoas, and Glutes: Superman Plank  Begin in a plank position on your hands and feet. Again, stack the hands directly under the shoulders and send energy down into the floor. Without allowing the tummy to sag or the pelvis to rotate, lift your left hand to the wall in front of you and your right foot to the wall behind you with a flexed foot. Hold for a moment and return to the plank. Then repeat the motion with your right arm and left foot. Repeat 10 times on each side, making sure to engage your full abdominal wall throughout the exercise.   Reminder: During this exercise, you might notice that you have an easier time on one side than the other. If this is the case, don’t worry! Simply hold the pose for slightly longer on your challenging side, working for stability and balance.    Rotators and Obliques: Clams  Lie on your right side, with your right arm extended on the floor above your head and your left hand on the floor in front of your stomach. Bend your legs to a 45 degree angle and stack your left foot onto your right foot. Keep your heels connected, open your left knee toward the ceiling as high as you can without allowing the pelvis to move. Slowly lower the leg with resistance. Repeat 15 times and switch to the other side.   Reminder: Your first time trying this exercise, you might not be able to open your knees very wide. That’s perfectly fine! The most important thing is that your pelvis stays still and that you isolate the hip rotator muscles. As you continue to practice this exercise, you’ll open up your rotation and achieve a wider angle in the hips.    Glutes, Quads, and Calves: Plie Squat Jumps  Begin in a deep, turned out second position plie with your back straight, chin level to the floor, and knees open over toes. With as much power as you can, jump into the air with the legs extended in a V below your body. Your knees should be straight and your toes should be pointed. Roll through the feet as you land and return to the deep plie. Repeat 10 times.   Reminder: Although this is a leg exercise, you shouldn’t forget about your upper body! Keep your shoulders down, rib cage closed, and abdominals engaged in order to keep the back straight throughout the exercise.    Calves: Calf Raises  Begin in a closed parallel position with your arms down by your side. Raise to your maximum releve. Then, lower the heels until they almost make contact with the floor. Just before they touch, return to releve. Repeat 20 times. Then, change to a turned out first position and repeat.   Reminder: Every time you raise, you want to support your calves by engaging the glutes. This will ensure that you keep your posture. In turnout, you want to try to connect your knees each time you lower toward the floor.    Have fun working those legs, dancers!   Want an extra dance specific workout each week? Join us for Stretch, Strength and Conditioning with Mahi Performance every Tuesday afternoon --  contact us  for more info.  - Team BoPPA :) 

Comment

In last week's blog, we detailed some stretches to help dancers develop the flexibility required to create beautiful lines in leg extensions. Now, here are some strengthening exercises to help them gain control to maintain those extensions: 

Comment

3 Stretches for Better Leg Extensions

Comment

3 Stretches for Better Leg Extensions

Have you ever seen a dancer with the flexibility, strength, and control to create perfect lines in their leg extensions? If so, you’ve probably been inspired to elevate your own extensions in class and on stage.

The first step to create gorgeous extensions is to develop the flexibility to get your legs up there. Here are three stretches you can do at home to benefit your extension:

Comment

5 Reasons Dancers Love Performing

Comment

5 Reasons Dancers Love Performing

As the start of Term 4 draws closer, the End of Year Show is constantly on our minds. We can’t wait to get back in the studio to help our dancers prepare. Get your dancer excited by reminding them of all that they have to look forward to...

Comment

5 Life Lessons We Learn In Dance Class

Comment

5 Life Lessons We Learn In Dance Class

Whether they realise it or not, dancers are learning valuable lessons that will benefit them throughout their lives -- in the studio, at school, and in their professional careers.

Here are 5 of the biggest life lessons your dancer is learning in the dance studio:

Comment

Reminders for Proper Alignment

Comment

Reminders for Proper Alignment

Once a dancer takes the stage, it is up to him or her to remember their corrections from class and apply them. Here are some reminders to help you maintain proper alignment on stage. 

Comment

Why You Should Stop Saying "Can't" In Dance Class

Comment

Why You Should Stop Saying "Can't" In Dance Class

Next time you have the urge to say that you "can't" do something in dance class, think about what the problem really is and how you can express it to yourself and your to teacher in a more productive, positive way! Here are my thoughts on why you should stop using the word "can't" in the studio. 

Comment

5 Elements to a Better Arabesque

Comment

5 Elements to a Better Arabesque

Creating and maintaining a beautiful arabesque line requires strength, flexibility, counter balance, rotation, and clear port de bras. Here are some tips and exercises to help you execute your arabesque flawlessly.

Comment

5 Habits to Take Class Like a Professional Dancer

Comment

5 Habits to Take Class Like a Professional Dancer

At BOPPA, one of our studio values is PROFESSIONALISM. Not only does that mean that our teachers will be a model of professionalism in the classroom -- it also means that we aim to educate our students on how they can be their most professional selves, as well. 

So, for this week's blog, I thought it would be a good idea to share some of the behaviors that will help our students take class like professional dancers! Share these with your student to help them reflect on how they can step up their professionalism this week: 

Comment

The Top 10 Benefits of Ballet for Kids

Comment

The Top 10 Benefits of Ballet for Kids

Many young dancers long to pick out their first leotard, slip into pink tights for the first time, and try on that perfect pair of soft, pink ballet slippers. But, the benefits of enrolling your young dancer into a ballet class goes beyond just how cute they'll look in a tutu. 

Here are the Top 10 benefits that your child will receive from participating in a ballet class:

Comment

Top Tips - The Pressures of Performing

Comment

Top Tips - The Pressures of Performing

Here at BoPPA our Performance Students have just come off two busy weeks of competing. While watching at these competitions I began thinking about the Pressures of Performing and how each dancer deals with nerves/stress differently.

Comment

Test Your BoPPA Knowledge!

Comment

Test Your BoPPA Knowledge!

We thought we would do something a little bit different this week! Test your BoPPA Knowledge by answering these 10 Questions and comment your result below. Can you beat your friends?

Comment