This is the most helpul video i've seen on youtube by FAR for extentions!! This actually helps with strength and most of the videos ive done are on flexibility, which i already have. I'm so happy I finally found this video!!!
Since so many people are asking about progression with this: Both legs stretched out in front of you. Lean slightly back onto your hands but keep your back very straight. Slightly bend the knee of your working leg to shorten the lever until you are able to lift the leg. Slowly lift it as high as you can. Feel which muscles are working. Hold for three, two, one, then lower it down, slowly and controlled. On the last repetition, either pulse your leg at the highest point or try to stretch your knee without dropping your thigh. Finally, hold the leg for as long as you can. It will slowly lower as your muscles fail. Don't let it drop. Hang in there. For side extensions, do the same exercise but standing up. Leg slightly bent, then lift and lower, pulse or attempt to stretch on the last rep, then hold and lower. You will be very, very sore after the first few times you do this. So make sure that on the day after you do a very mild version of this exercise, no holding, just engaging the muscles for a bit, to encourage healing. It also helps to put heat on your hips and to massage your tendons. To make the exercise harder, just stretch your working leg more and more and sit up straighter.
Thank you for your amazing feedback! I'm thrilled to hear that my video has been helpful to you. It's wonderful to know that it has provided you with inspiration and confidence for your upcoming ballet audition next year. Remember to keep practising, stay dedicated, and believe in yourself. I have no doubt that with your determination, you will do fantastic in your audition. Wishing you all the best!
Thanks Yelena for sharing this exercise. I have searching exercise to extend my leg up while dancing and I guess this is perfect finding!!! So happy. Done this once!!! Will do it again and again to see the improvement!!! 🙏🏼 thank you so much!
16.11.23: my 4/5th time. Doing 30x, 15x and 15x now. Getting stronger and can feel the muscle engaging. Hence can lift stronger than before. It works ya! So happy.
You're most welcome! I'm glad you found the exercises amazing and enjoyed them. Keep up the great work and keep pushing yourself. Your enthusiasm is inspiring! If you have any more questions or need further guidance, feel free to ask. Stay motivated and keep shining! 🔥🔥🔥
I'm thrilled to hear that you found the exercises amazing! Your enthusiasm and appreciation mean a lot to me. Remember to stay consistent and incorporate these exercises into your routine for the best results. Feel free to explore more of my content for additional exercises and tips. Keep up the fantastic work and keep that fire burning! 🔥🔥🔥🔥🔥
How can I avoid my hips tightening up? I tried these exercises but felt like I could barely lift my leg in class the next day. Is it just routine soreness that will disappear with time or am I doing the exercises wrong (or do I need to be stretching a lot more after doing the exercises?)
Hi!! I have a question!! What if I can't do this exercises??? I feel like my Legs aren't strong enough and I don't know what to do. I can only do this exercises with a bad posture.... Is there anything I could do to make it better?
Hi, thank you for your question! Don’t worry, it’s normal to feel challenged by some exercises, especially if you’re a beginner or have some limitations. The most important thing is to listen to your body and not push yourself too hard. You can always modify the exercises to suit your level and abilities. For example, you can use a chair or a wall for support, lower the intensity or duration, or take breaks as needed. You can also do some warm-up and stretching exercises before and after to prevent injuries and improve your flexibility. Remember, practice makes progress, so don’t give up and keep trying. You’ll get stronger and better with time. I hope this helps and good luck! 😊
Hi :) is is possible to do a high leg extension to the front. Meaning Imagine lifting your leg but instead of it going to the side it just goes up front with the heel facing the audience. Imagine front splits but just standing like your leg is on a wall.
I would not say contract and tighten, rather engage which should feel different. Also, many other muscles are involved on lifting legs, such as hips, gluteus, hamstrings etc.
Hi Donna, if you are sinking or arching your back when doing this routine you could try to fix it by using a wall. So next time you try this exercises, sit giving back to the wall and position your gluteus against it, keep upright position of your upper body without letting your back to rest against the wall. Give it a try and let me know how it goes.
@@donnamarie6840 another alternative could be to position your hands beside your knees a bit forward. It would help you to control better your legs movement, however you will need to be conscious of keeping proud chest. (Upright position) hope this helps as well. 🌹
@@BalletForAll Thank you. I will try that. I feel like I sink down into my hips/pelvis and can't keep my back upright. I feel there is a weakness or lack flexibility somewhere causing this. (hip flexor? Lower back? Hamstrings? ) I need to find an exercise to strengthen this area. Your posture is gorgeous !!
@@donnamarie6840 aww thanks a lot. In terms of your issues of sinking your back, as you mentioned could be lack of correct hips rotation. I see that in my adults students quite often. A way we work on improving and enhancing the right rotation is by siting on the floor and in a butterfly position we would lower chest slowly down towards the floor, only focusing on hips rotating back and feeling your gluteus moving backwards as well almost arching your back on purpose. We would repeat this also in standing position, legs in parallel, hands on the hips. Again will try to lower back to a table position without bending knees and feeling gluteus once again moving backwards, hips rotating and pelvis almost facing down. This will make you arch your back but that’s fine as long as you keep proud chest. Hope this could help as well. I have seen grate improvement with adults students but will take time and it feels quite uncomfortable on their back at beginning, they mentioned.
Oh, give it a try again after a few days of good rest and stretching. keep in mind that you want to get stronger so consistency is the key. you can do it!!1 It will get easier with time. XOXO
So yours is one of my favorite channels, and I love most of the videos ~ however, these exercises might focus too much on the psoas, which most dancers actually overuse in their extensions and can strain. Also, in the intro you do a develope a la seconde where the lower knee is bent and the hip is open - big no-nos. I know you don’t normally preach doing that, so this was just for the nice high extension photo… but we have to be careful what the little ones see as they will imitate. 🫣
Hi Kelly, thanks for your comnt🌷. However, this video is not made for littlest kids. I would actually be impressed if they can do any of these exercises 😅. In terms of the thumbnail photo, the leg is not bend, is the angle of the photo, or probably me being to focus on actioning leg not supporting leg. But it is definitely true that we need to demonstrate what we preach. ✌️🌸
![เปิดบ้าน โคตรสวย ป๋องกพล รู้จักตั้งนาน เพิ่งรู้ว่ารวย!!! l [Nickynachat]](http://i.ytimg.com/vi/tmgCF_2HfYI/mqdefault.jpg)
LIKE, MAKE REQUESTS and SUBSCRIBE for more great instructional videos!
th-cam.com/channels/0aRbNoIfPuEdM7ZVnZ_raw.html
Oh and make sure you have a great day!
This is the most helpul video i've seen on youtube by FAR for extentions!! This actually helps with strength and most of the videos ive done are on flexibility, which i already have. I'm so happy I finally found this video!!!
❤️🌷❤️🌷thank you
Since so many people are asking about progression with this:
Both legs stretched out in front of you. Lean slightly back onto your hands but keep your back very straight. Slightly bend the knee of your working leg to shorten the lever until you are able to lift the leg. Slowly lift it as high as you can. Feel which muscles are working. Hold for three, two, one, then lower it down, slowly and controlled. On the last repetition, either pulse your leg at the highest point or try to stretch your knee without dropping your thigh. Finally, hold the leg for as long as you can. It will slowly lower as your muscles fail. Don't let it drop. Hang in there.
For side extensions, do the same exercise but standing up. Leg slightly bent, then lift and lower, pulse or attempt to stretch on the last rep, then hold and lower.
You will be very, very sore after the first few times you do this. So make sure that on the day after you do a very mild version of this exercise, no holding, just engaging the muscles for a bit, to encourage healing. It also helps to put heat on your hips and to massage your tendons.
To make the exercise harder, just stretch your working leg more and more and sit up straighter.
I love this video so much! I feel like it helped me so much and I will not fail next year’s ballet audition
Thank you for your amazing feedback! I'm thrilled to hear that my video has been helpful to you. It's wonderful to know that it has provided you with inspiration and confidence for your upcoming ballet audition next year. Remember to keep practising, stay dedicated, and believe in yourself. I have no doubt that with your determination, you will do fantastic in your audition. Wishing you all the best!
Trying to do it for 3 weeks:
Day 1: normal,felt pain and bad posture while doing some exercises.
Thanks Yelena for sharing this exercise.
I have searching exercise to extend my leg up while dancing and I guess this is perfect finding!!!
So happy. Done this once!!!
Will do it again and again to see the improvement!!! 🙏🏼 thank you so much!
Still doing. My 3rd time.
how is it going?
Aww wonderful. You're so welcome!
16.11.23: my 4/5th time. Doing 30x, 15x and 15x now. Getting stronger and can feel the muscle engaging. Hence can lift stronger than before. It works ya! So happy.
Fantastic class! they just keep getting better and better! I subscribed and bell on haha!
Thanks Pickrs I really appreciate your kind words this is a lot of work and im glad you are subscribed so you can join me on this journey!
Totally subscribing! Thankyou!
Thanks for subbing!
Thank you for this amazing exercises 🔥🔥🔥🔥🔥
You're most welcome! I'm glad you found the exercises amazing and enjoyed them. Keep up the great work and keep pushing yourself. Your enthusiasm is inspiring! If you have any more questions or need further guidance, feel free to ask. Stay motivated and keep shining! 🔥🔥🔥
Thank you for this, great exercises!
I'm thrilled to hear that you found the exercises amazing! Your enthusiasm and appreciation mean a lot to me. Remember to stay consistent and incorporate these exercises into your routine for the best results. Feel free to explore more of my content for additional exercises and tips. Keep up the fantastic work and keep that fire burning! 🔥🔥🔥🔥🔥
thanks
You're welcome!☺️
Ooouch! I feel like these muscles have never been engaged before.
How is it after the workout?
@@BalletForAll I felt a little shaky afterwards, but good and energized too!
That’s awesome, good sign of hard work
Muy bueno!! Esta rutina sería mejor hacerla antes o después de trabajar la flexibilidad?
Creo que después de estiramientos vendría mejor. Aunque debes asegúrate de siempre estirarte después de hacer ejercicios ❤️🌸
super
Thanks 💓
Awesome! Thank you
Thanks Nadine 🤩
How often should we do this?
what are the stretches called @8:30?
How can I avoid my hips tightening up? I tried these exercises but felt like I could barely lift my leg in class the next day. Is it just routine soreness that will disappear with time or am I doing the exercises wrong (or do I need to be stretching a lot more after doing the exercises?)
Did this change for you? I would suggest always rolling out your muscles and stretching them well after workouts like these.
Totally agree, stretching and using a foam roll should help with the tightness.
Hi!! I have a question!! What if I can't do this exercises??? I feel like my Legs aren't strong enough and I don't know what to do. I can only do this exercises with a bad posture.... Is there anything I could do to make it better?
Hi, thank you for your question! Don’t worry, it’s normal to feel challenged by some exercises, especially if you’re a beginner or have some limitations. The most important thing is to listen to your body and not push yourself too hard. You can always modify the exercises to suit your level and abilities. For example, you can use a chair or a wall for support, lower the intensity or duration, or take breaks as needed. You can also do some warm-up and stretching exercises before and after to prevent injuries and improve your flexibility. Remember, practice makes progress, so don’t give up and keep trying. You’ll get stronger and better with time. I hope this helps and good luck! 😊
This is great but how long does it take for u to get progress?❤
It all depends on how often you do the exercises.
Hi Princess, perfect 👏👏👏👏👏
Thanks Antonio! your feedback is really appreciated hope you keep improving and getting higher extension!
Hi :) is is possible to do a high leg extension to the front. Meaning Imagine lifting your leg but instead of it going to the side it just goes up front with the heel facing the audience. Imagine front splits but just standing like your leg is on a wall.
Yes of course is possible. In ballet we lift our legs to the three different directions. When we do adagio mostly.
When u lift your legs do you contract the quads an tighten core ???
I would not say contract and tighten, rather engage which should feel different. Also, many other muscles are involved on lifting legs, such as hips, gluteus, hamstrings etc.
@@BalletForAll So are you saying ,you should engage all those muscles mentioned?
Do you have any exercises to help with sinking or curving the back when doing these exercises? I can't seem to pull up straight. Thanks !
Hi Donna, if you are sinking or arching your back when doing this routine you could try to fix it by using a wall. So next time you try this exercises, sit giving back to the wall and position your gluteus against it, keep upright position of your upper body without letting your back to rest against the wall. Give it a try and let me know how it goes.
@@BalletForAll Thank you. I'll try that.
@@donnamarie6840 another alternative could be to position your hands beside your knees a bit forward. It would help you to control better your legs movement, however you will need to be conscious of keeping proud chest. (Upright position) hope this helps as well. 🌹
@@BalletForAll Thank you. I will try that. I feel like I sink down into my hips/pelvis and can't keep my back upright. I feel there is a weakness or lack flexibility somewhere causing this. (hip flexor? Lower back? Hamstrings? ) I need to find an exercise to strengthen this area. Your posture is gorgeous !!
@@donnamarie6840 aww thanks a lot. In terms of your issues of sinking your back, as you mentioned could be lack of correct hips rotation. I see that in my adults students quite often. A way we work on improving and enhancing the right rotation is by siting on the floor and in a butterfly position we would lower chest slowly down towards the floor, only focusing on hips rotating back and feeling your gluteus moving backwards as well almost arching your back on purpose. We would repeat this also in standing position, legs in parallel, hands on the hips. Again will try to lower back to a table position without bending knees and feeling gluteus once again moving backwards, hips rotating and pelvis almost facing down. This will make you arch your back but that’s fine as long as you keep proud chest. Hope this could help as well. I have seen grate improvement with adults students but will take time and it feels quite uncomfortable on their back at beginning, they mentioned.
this was soooooo hard
Oh, give it a try again after a few days of good rest and stretching. keep in mind that you want to get stronger so consistency is the key. you can do it!!1 It will get easier with time. XOXO
Bonjour
je viens de regarder votre vidéo
Avez vous exceptionnellement mal au quadriceps de la jambe droite.?
So yours is one of my favorite channels, and I love most of the videos ~ however, these exercises might focus too much on the psoas, which most dancers actually overuse in their extensions and can strain. Also, in the intro you do a develope a la seconde where the lower knee is bent and the hip is open - big no-nos. I know you don’t normally preach doing that, so this was just for the nice high extension photo… but we have to be careful what the little ones see as they will imitate. 🫣
Hi Kelly, thanks for your comnt🌷. However, this video is not made for littlest kids. I would actually be impressed if they can do any of these exercises 😅. In terms of the thumbnail photo, the leg is not bend, is the angle of the photo, or probably me being to focus on actioning leg not supporting leg. But it is definitely true that we need to demonstrate what we preach. ✌️🌸