How To Strengthen your Ballet Feet - Guided Exercises | Lazy Dancer Tips
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- Опубліковано 1 жов 2024
- Even if you are not a dancer but you have long days standing or not mobilising your feet by sitting long hours, this exercises will help you realign your body and improve your posture.
Feet are the base for stable movement and absolutely essential in a dancer daily activities to perform without pain or strain.
Feet and ankles have a big job in everyday life, especially for a dancer.
We have to give them as much attention as every other part of our body, if we treat them well and strengthen them we can achieve better alignment and prevent problems and injuries.
With good exercises we can prevent and relieve symptoms of bunions, strengthening arches, calves and ankles.
Feet are the base for stable movement and absolutely essential in a dancer daily activities to perform without pain or strain. Jumping and landing correctly, pointe work and balances are only few of the movement a dancer needs to properly master throughout the career. If feet and ankle muscles are weak to support big work and haven't got enough mobility, the whole body reacts by increasing in tension, tightness and bad posture.
Come on Let's do this together!
Have Fun!
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www.lazydancert...
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CoFounder/Performer/Writer:
- Alessia Lugoboni
CoFounder/Cinematographer/Cameraman/Editor:
- Iacopo Di Luigi
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Music:
Intro: "Life of Riley" Kevin MacLeod (incompetech.com)
soundtrack: Buddy - Bensound.com
Licensed under Creative Commons: By Attribution 3.0 License
creativecommons...
My goodness I can't make it!!! My brain say one thing but my toes do other thing jajajja. But I will keep trying! thank you for share this video!!
Don't worry your toes will grow little brains too! Mine took forever to coordinate like that, but the benefits are brilliant ! don't give up! It takes time ! Let me know how it goes! Ciao Alessia
Can you do a full pointe class for those people who are on Pointe but can no longer afford classes?
Alexa working on it! :) Ciao Alessia
you deserve way more subs
As long as i can make you all happy, get you to improve and give you advices to achieve your goals ! For now you all are the best subs i could ever dream of! Thank you Barbara for your support! :D Kissy
Sooo funny- but you killed me! I think my feet detached from my body halfway through. I've never really worked on such focused articulation ever! If only I would have had those exercises early on in life. But, I have them now. Thank you!!
I'll send you over some super glue! It fixes everything! ahahh Thank you for trying them out! They are perfect for improving posture! We never give enough loving ( and detachment ) to our feet! Thank you again, Kissy Alessia
oh my I cannot lift my big toe separately nor te others away from the big one!
I might have had to hold my big toe down when I lifted my little toes and vice versa... It is frustrating!! But it shows how much I need to work! Thanks for this!!
not a ballerina but this was so interesting! I never knew my feet could stretch and move like that! I could feel my body using different tendons and muscles I didn't know I had!
this video was so good, at times my feet hurt really bad but these exercises were actually enjoyable because of how happy and easy going you are! thank you so much, you are really encouraging.
I love how your cats always make a brief cameo in every video :)
In the last one foot exercise, I find it impossible to make my foot go almost vertical like your's.
Mine only go about 45 to 50 degrees from horizontal.
It really works! I've been doing it for a few weeks and my feet are so much stronger! Thank you!!
awesome!! keep going! 😘
Thank you for this video! I don't have a ballet feet but i'm doing this exercises:)
I'm relatively new to Swing and Jazz dancing and at 57 suffering with the consequences of stomping; Wow! these exercises have hit the spot; feet feeling refreshed and ready for tonight's tripple lesson, I'll be adding those to my pre morning coffee routine, thank you. But, that music ARRGGHH!
:D
I'm impressed by these exercises and so glad you proposed them! Will incorporate them this week to strengthen my supporting legs for balances and turns. ✨🙌✨ Thank you!
Fantastic! Bravo :D:D:D
Great video! I miss ballet so much! I used to take lessons but they are really expensive and everyone my age is really advanced! Doing these exercises make me so nostalgic haha!
Ciao +CozetteStar ! Get back in the studio and don't worry about what other people's capability are like. Enjoy dance as much as you can , find a teacher that helps you and encourages you. I teach an adult beginners ballet class once a week and the ladies in the class are the sunshine that keeps me going , they are there because they want to have fun and they love dancing! You should do it too! I tell you happiness is contagious !
All my love to you ;)
Lazy Dancer Tips do you still teach adult ballet? Would love to join a class! :)
before watching the video: Oh they are easy feet exercises I will do it
Doing it: OMGASHH I can't, come one big toe do it well it is not jajaja
Thank u so much for sharing
There is a simple not-easy-at-all short routine
My ankles are dead! I love your videos and energy ❤️
ahahhaha Goooooood! Keep on doing them you'l be super strong very soon! and above all Well DONE ! Ciao Alessia
Your cats seem like they know when you are filming 😂😂😂
Thank you so much for the tips! With these exercises I'm sure I can come out of the situation (due to the virus) with stronger and more beautiful legs & feet!
oh, its so good for my feet .... really i am a foot (its my second name) haha ;-)
Yeeeeeeeey! :D:D Ciao Alessia
could you please help me?
my dream is to be a ballerina that is the only thing i ever had wanted to do . but when i was 7 my mum didn't have enough money for me to have lessons so i had to leave. my worst mistake ever . today i saw some young girls outside of a cathedral and i just thought what would have happen to me if i continued ( i was so jealous) ? i have been thinking about it ever since .. you must be thinking how could u think of that all in one day??? i have been thinking theirs nothing i want more than ballet .
im 12 and my flexibility has been decreasing , i really dont know what do do can you give me advise?
please?
+sophie ormonde Hello darling, first of all don't panic, you are still very young and you have time , I started dancing seriously at the age of 11 too, I had no idea what a barre or a plie was before I was 9. It's a nice thing that you already know that your passion is definitely ballet, that thought and dream will take you anywhere you like. Regarding flexibility and what your body can do, again, it's still a good time, your body is young and your brain is like a sponge at your age, you will pick up things in no time ;) Try not to be jealous of girls you know that have been studying dance. Remember You are not them and they are not you. Everyone has got a different path in life and everyone has got something to offer. You are you, and you are unique.
Have you tried talking to mum again and ask her if maybe she could help and afford one class a week to start with? Sometimes dance school help out with students which parents cannot afford classes. If a student is really talented they offer scholarships. Also once you start your classes you can ask your teacher for help . When a student is really eager to learn, teachers are moooore than happy to give a hand anyway possible .
Out of curiosity where are you from?
In the main time keep up with the exercises on the videos, I know lots of them are workouts but at the end of the day dancers are athletes as well as artists. Always remember someone can teach how to do an exercise, but the Art is a personal feeling and vocation.
Let me know what mum says, maybe you both can come to a compromise . I wish you all the best, all my love Alessia
thank you so much ! im from england my school doesnt start for another week so until then i will just atch your videos thank you si much :)
sophie jasmine I know I'm late but I just wanted to say that I am so glad you get to go to ballet now! I know what it's like to want to go to ballet but not being able to afford it. :) I just began ballet now. Have loads of fun!
sophie jasmine i don't know what has happened since this comment, and i'm sure you've figured it out, but i say do exercises at home! if you practice, and you truly love it, it will take you where you need to go. don't stop!
Stretch every day
Omg thanks for this,im a lazy type hahaha but i love pointe shoes(btw male ballerina hahaha)
I love this vid not only because u understand im a lazy type of dancer,because of entertainment im being motivated😍
Thanks for this exercise. Its really nice, also when your want to discover differences between your legs. Thank you!
Can't seem to do these exercises without scrunching my face up and looking like a gargoyle!!!
Ahhahhah Ok, I just literally pictured you trying out the exercises with that face...to be honest there are no other ways but doing them with a gargoyle face! You just made my day ! Thank you Sally! Kissy Alessia
Hello! I am a fourteen year old beginner (lol) from New Zealand and I really love your videos! I know I can't do much starting now but I'm working really hard because I'd like to achieve as much as I can.I have admired ballet dancers for a long time and ironically didn't take classes because I thought it was too late. Anyway, I just wanted to say I love your videos!!! Thank you for these!!! I find the bit of this video where you do the book lifts with one foot really difficult. (I can't get the whole way on to the book, and then I end up just lifting my foot and thumping it on the ground. Either that, or I topple over.) Any advice on that?Thank you!!!
Hello There, thank you so very much for your sweet message :) First of all at 14 you are still perfectly on time to start dancing and achieve whatever you want in life, including becoming a dancer. :) I danced with RNZB for 6 years and went to NZ School of Dance too. Not sure if you remember Jun Samblaceno, he was a dancer with the company for many years. He started ballet at 18, and at 22 he got a job in the company. That was his mission and never stop looking at his goal. If you want to dance you can do it, as long as you want it! Regarding the exercise, start with one rise perfectly done, then the day after add another and so on. As I always say "Rome wasn't built in a day", you need to build up your strength, as long as it's always technically correct. I really hope it helps, keep your dreams always in front of you and never give up! Let me know how it goes! Lots of Love Alessia
😘
I think my foodies just died by the end of the last exercise on one foot.😨😨😂😂
*foosies
oh wow! I'm dealing with some inflamed tendons in my feet from salsa dancing that have been causing a limp and after doing these exercises I can actually walk normally again! Thank you so much!
Honestly thank you so much!! After trying this even if it's a little I can see a tiny small arch forming in my feet!! It's half term right now and I would like to surprise my ballet teacher when we come back! Thanks yet again! You're amazing!!(>~< )
great video, thank you!! and the cat is so cute:))))
Thank you !Very glad it's helpful! :D Ciao Alessia meow
Lazy Dancer Tips I thank you so much for these videos super helpful!!😘
I love your videos!
Could you make a other one on strengthening your ankles?
Can u please tell me how to alternate my toes😂😂 too hard
thank you so much for this wonderful video! unfortunately i was blessed with ugly, low-arched feet which affects my chances of becoming a dancer. i was wondering if there is any tips on improving the arch and instep of the foot, though i understand you can't change the original structure of your feet. my teacher has given me exercises for mobility and toe strength, which helped me drastically, but my feet still do not complete my line nicely! thank you so much!
Hi Eleanor, welcome to my world! I wasn't blessed with good feet and legs either but managed to find a way to make them look the best i could :) these exercises will help you shape the muscles, also keep doing what your teacher suggested! Feet structure and muscles take time to change, and they will change constantly depending on the work you do. When you take your ballet class concentrate on the articulation of the foot, don't scrunch your toes when pointing, but elongate them. Think about and extra 20cm at the end of the foot,If you imagine it, feel it and you can do it. How old are you, are you on pointe yet? If you have been working on point for some time, you are comfortable and strong, it's a good thing to start doing barre on pointe. It make you even stronger and makes you work the articulation of the foot even more, No cheats tho ,keep articulating even if it feels restricted. Check with your teacher and work together with her, i'm sure she would be very happy to give you hand. Hope that was helpful! Let me know how you het on! I'll be waiting for your message! Ciao Alessia
Thank you for your lovely reply. I am 12 and this is my second year en pointe. I am very grateful for these tips and facts you have shared, thank you again! My teacher constantly reminds me to articulate and lengthen the toes like you have said and I try to work on my feet each day. I will definitely take your advice and work my feet in pointe shoes at the barre. Just before I had seen this reply, my teacher has given me a toe releve exercise on pointe to help me get more strength. I will be sure to keep you updated on my progress, Ciao! Hehe
Brilliant! Make sure your teacher supervise you on pointe all the time, you are still young, you'll see you'll change the shape of your legs and feet very soon. You are still growing! All the best i'll be waiting on news! Ciao :) Alessia
Can you do a video about the exercises you do before classes or just every day?
Alessia, It's nearly impossible 😩 Can't seperate the toes! The grabbing/spreading I can though
Ahahahah I know it takes time! Told you I would make you discover muscles you didn't know you had! Keep up the great work! Ciao Alessia
Calves and feet say thank you!
Massive toe cramps during the first exercise. Any tips?
Very normal! Stretch it out :)
Potassium! Get a banana inside you
Hey thanks! These stretches really helped relieve some pain I've had for years
you are adorable!!!!!!
:D Kissy Alessia :)
This is so helpful for foot and ankle pronation! I'm hypermobile and 6 months ago could hardly stand on one leg with my foot flat because my ankles were so wobbly and everything just rolled inwards - now my strength has improved so much it's easier to keep everything in a nice line in everyday life
well done- I used a chair for the book part. thanks so much:)
if you have stairs that'll work too! :D
Well done :)
no stairs in my sanctuary- :)- xo
🙌
my toes donot obey me!
Can you make a feet playlist?
I will do! :D
Thank you & really cute kitty
you are very welcome Linda! Kissy Alessia :D Meow !
How you do this???
so good, so sweet and hard so YOU :) bye bye
Thank for help alessia, for strenghten my feet.This is a workout!sister you have pretty feet!🔉♠📹📀🚞♎🕔📠📠🆎💾💿⛪⚓🆎🅾🎁🎁
Really enjoyed video! Please keep them coming. Any chance of a barre video?
Kristie I'm very happy you are having fun with the videos! Barre videos are on the way. Pointe work and ballet barres for every level and need will be soon released with great music to accompany them! Stay tuned ! lots of love Alessia
I did these (plus ones from another video of yours) yesterday evening and forgot to stretch out my calves...I must say the muscle pain was pretty intense when walking down stairs and such 😂 I can really feel it working tho!
ouch!!!! I found a way to slide down the stairs when i'm too sore... the problem is always going up!!!! Bravo well done!!! :D:D:D
Nice! Great video! xxx
Your new follower Ophélie xxx
I'm very glad you like this Ophelie, keep practicing with your dancing and good luck ! thank you for following and very happy I can be of help! If there is anything else you'd like to see that can help you improving let me know! All the best Alessia
Short toes make standing on point shoes easier! I have short stubby toes too! :) But I never knew you could lift big toe independently from the rest of them!
These exercises are very useful, ✌🏻and fun !!! 😊🌹😻
Hi! Great video! I started dance this year. I'm 14 and I'm very flexible...do you think I could still become a professional dancer if I work really hard?
Of course you can! If you really want it nothing can stop you! :D
Do those exercises strengthen toes? Do they help with martial arts (kicks etc)?
Hi, i need some advice or any tips for the spilts. I have been having trouble with the splits and I want to get my spilts all the way down. I'm like 5 inches off the ground but since my hips are so tight it's really hard for me to get it down. It hurts a lot. Thank you so much I hope you can help me
Hi Valeria, have you tried these exercises? lazydancertips.com/category/splits-exercises/
make sure you are warm before you start, that will help you improve the flexibility and to stay injury free. Ciao Alessia
I'm laughing so much. I love your humor and these exercises were something I needed. also cute Kitty.
Bravo!! So glad you had fun!!! :D Love Alessia :)
👣💕👣💕👣
Wow.. I love it!
these kind of videos are very helpful
+Gracelynn DeWerff I'm so happy ! Thank you !
😃😃😃
Thanks 😊☺️ for this!!!!!
Although she is a professional dancer, her feet are perfect.
I didnt know my feet could do these things!!
I will use this exercises for my Rock climbing performance ! usefull... thank You :)
What if you can't lift your big toe up but a cm?
This was brilliant but I was shocked 😳 when my back thighs and butt we’re on FIRE. That was amazing exercise
Thank you so much, Alessia. This is also really useful for wearing heels for longer time during the day!!! Thank you thank you thank you!
You are very welcome Patricia! I'm sure your poor feet thanked you after this! Bravo! have you tried these exercises too? Good for legs and back after a long day in heels!
lazydancertips.com/workout/how-to-relieve-back-pain-after-standing-long-hours-exercises/
Let me know how it goes! Ciao Alessia :)
Grazie Alessia! Mi sono abbonata alla tua newsletter. Sei una ballerina e una insegnante bravissima ! I love your videos!
Grazie Patricia! Gentilissima! :D
Such a good foot work out! My toes can finally wiggle more freely. Thank you for your work 😊💚. The only weird thing was my heel making a popping sound during the exercise on the stairs. No pain, just a crackly popping noise. Any tips?
I am starting dance a bit late, and I’m trying to strengthen my dance feet and this was very helpful!! I do get a LOT of foot cramps though, especially while doing stretches like these, does anyone have advice with dealing with them?
Thank you so much for making these videos xoxo
Thank you for watching ! If there is anything else i can help with please let me know ! All the best !! Alessia
My ballet teacher just told me my ankles needed work. Looking for videos to help on that and came across this. Not sure how much this helps for ankles, but definitely gonna keep doing it specifically for my feet. Great video! My feet hurt so bad now, lol. Definitely helpful!
Any advice on strengthening ankles and keeping them aligned from other dancers?? Could use all the help I can get, haha! ^w^
Jajaja haces como un gatito 🐈
I currently have a job that requires me to spend a lot of time walking and being on my feet, and this video is so helpful for me!
hi :) love your videos. which of them would you recommend for someone who needs to build a lot of muscle and is really weak? want to do some but they are quite hard for me.
Tell us the cream you use daily for your feet, please, and the protections you use in order to avoid problems before after exercise on point shoes. Thank you so much 😊
I think my feet fell off my body 🤣
ahahah that's a good start! :D
I cant do the first thing
gorgeous calves
Will this help with contemporary roll ups and roll downs?
11 minutes of someone moving their feet is suprisingly helpful
please make playlist about Ballet songs to listen while warming up please💖
Hay, great
Thank you so much! I can’t find any ballet classes here in narvik, Norway,
Glad I can help here!! :)
Do we need to do a warm up before this? If so, What can we do?
Hello I have done nothing with ballet in my life but I been strenching and working on my flexibility. I'm hoping that I can learn on the Internet because we're I live ballet classes are so far away and my mom can't drive there and back everyday. But I saw beauty and grace into your work and I wanna be like you! I'm working really hard and do you think u have a chance to be a ballet with no experience?
Hello, well done to you for working so hard to achieve your goal! Bravo! It's tricky with dance to become a professional if nobody is giving you corrections and pushing you. Practicing at home is good but you definitely need a teacher that can tell you what you are doing right and wrong and especially give you advices on how to improve to become the best you can be. I Know it's difficult to drive to a good dance school every day, it's a big commitment to you and the family, but necessary if you want to pursue a dance career. Never give up tho, keep working and staying positive, maybe you can come to a compromise with your mom! All the best, fingers crossed! Ciao Alessia
My favorite is the second exercise! The only difference was I did the exercise on a hard floor and used a quarter to pick up with my toes. It was one of my favorite things to do but the result of that and dancing on my toes since I was a toddler meant my shoes never lasted too long. My first pair lasted a week and my third pair lasted at most a month which was about the longest any pair ever lasted. Oh and I'm going to be sore tomorrow (or in two days really, it never hits me until about 34-46 hours later). And I promise I won't write a novel for ever tutorial I watch! Thanks for all the hard work and time you put in to these videos, take care!
+Erin S. I love your novels!!! Please keep them coming ! We've all been there! Always liberating to moan about the pain all dancers share ! We are all on the same boat or have been!
A quarter to pick up is even harder ! My sausage toes can't do it!! Ahaha pointe shoes have been every parents "tears", especially when they asked how long those shoes were going to last ... The answer was never taken too well, it was usually followed by a" are you sure you cannot make them last longer , they cost sooooo much ! Poor parents !
Ps . Yes usually the third day is the worst ... actually ... Always !!
Ahahah
😘😘😘😘😘😘
from yesterday i have been doing flexibility my mum has been at work and i haven't asked her anything . i was wondering what should i practise after i have "finished" flexibility i am wondering if you could tell me it would be appreciated Xx
+sophie ormonde remember that flexibility and strength must always go together! Any of the strengthening vides I have are good for you, from improving turn-out, arms, legs and abs! You could even try the mini barre;) let me know when you have spoken to mum, for now I'm keeping my fingers crossed for you ! All my love !;)
Sooo hard 😓
Cool cat
while doing the second exercise (the one with grabbing the pen from the floor) i heard a click in my foot everytime i spread my toes. am i doing the exercise wrong?
Julia You are doing it right.
the clicking is just air in the joints
Love Alessia
Thanks!
Can i use this exercise to strengthen my en pointe
As a dancer with plantar fasciitis, this video is a perfect warmup to dancing! Not a bad idea to do everyday to keep up my strength...
Perfect idea to do it everyday! Let me know how it goes! Ciao Alessia :D
Love your videos. Focussing on the foot ones as my feet are weak and I can hardly point. Do you have any more tips for improving the point of your foot? Just started taking up ballet again at age 38!
Welcome to the world of ballet Sarah, and welcome to the Lazy Dancer family! Pointing feet takes a bit of time, some people are blessed with super nice lines, others, like you and me, need a bit of time to shape them. I have another video for you, this one will help you shaping feet and strengthen them too. lazydancertips.com/workout/improve-feet-strength-for-ballet-and-dance/
let me know how you get on with them! Lots of love Ciao Alessia
Well, thank you! I got about halfway through, with lots of effort and falling behind, too. I can feel it really helped, though. So, how often do you recommend this?
Bravo Arletta! It doesn't matter if it's only half way! We build up from there! You can do this every day, it'll help a great deal! :D
Hello Alessia. Great video! Will definitely add this to my daily routine ^^
I have a question about the exercise that starts at 5:48 (the one where the big toe taps the floor). Am I supposed to point the feet and really lengthen it so it becomes properly pointed or should I just "scrunch" it together and use the arch muscles as much as possible so it becomes shorter and more tense but not rly properly flexed?
I hope this question makes sense xD
Thank you for all the great content you are posting.
Hi Nora! for that exercises elongate, don't scrunch, it's a different feeling :D
Thanks a lot for doing such a great video
Can you do une videos about your everyday feet routine or something like that, rally enjoyed the video😉
+Jime Hernández more feet routing coming up too ! This one will be to improve work of metatarsal and arches ;) stay tuned! Thank you lots for watching the videos ! All the best
Alessia
For the grab and stretch one you can try picking up little stones and put them in a cup with your feet
or a pencil too :) enjoy Natalie :)
Ciao Alessia :)
Beautiful feet💕✨
How do you do the first exercise? My little toes don't seem to be listening to my head!
ahahhaha a lot of practice! :D
Great video thanks!! I didn't know a foot exercise video could be funny.
ahahah Brilliant! :D