Ballet Back Workout - How To Improve your Arabesque | Lazy Dancer Tips
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- เผยแพร่เมื่อ 14 ต.ค. 2024
- In this video you will find an easy and safe way to improve your strength and movement throughout the whole back. These are simple and very effective exercises to gain control in Arabesque position.
The intricate anatomy of the back provides support for the head and trunk of the body, strength in the trunk of the body, as well as a great deal of flexibility and movement.
The upper back has the most structural support, with the ribs attached firmly to each level of the thoracic spine and very limited movement. The lower back (lumbar vertebrae) allows for flexibility and movement in back bending (extension) and forward bending (flexion). It does not permit twisting.
Please keep in mind that, in order to gain this strength without straining your muscles , you always have to rely on the strength of your abdominals.
Back and abdominals are the most important muscles to sustain our whole body and protect internal organs. Start gradually and do not “yank†into a position.
Smooth out these movements and gain comfort before trying to push higher and flexing your back to a 90 degree angle… your safety and longevity of our body it the most important matter, always treat it well and with care.
One has been given to us and one we keep!
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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:"The Show Must Be Go" Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0 License
creativecommons...
WHERE HAVE YOU BEEN ALL MY LIFE!??? I have been looking for strengthening routines for dancers and I finally found exactly what I was looking for.
Oh that's great Grace! So happy I can be of help! Let me know if there is anything in particular you need, I'm here in your life now, very happy to give you any advice! Baci Ciao Alessia :D
I love your workouts! Still a fan in 2024 ❤
you are seriously underrated! i dont know how i never heard of you until last night!! thank you for your videos, i lovve them so much and they are super helpful!!
Emily thank you from the bottom of my heart for your comment..blushing! Welcome to the Lazy Dancer Family ! I'm very happy the videos are helpful and please let me know if you'd like to work on anything specific! I'll do my best to video your request! Lots of Love, kissy Alessia :D
This was an awesome small workout for a beginner like me with back pain issues. Thank you!!
such a good video. Simple and to the point and very effective!!! Thank you
Why i found your channel yesterday, no 3 years earlier? You are my motivation 🌸🌸🌸
this is amazing! Funny, effective, positive! one of the best short workout I've ever seen)
YEY!!! :D
I’m so excited to do everyone of your videos everyday this channel needs more recognition
Hi!!! I've been working out with you for some time now, and I just wanted to tell you how amazing you are. I have improved so much in such a small amount of time. Ps: Love your cats, I have one that it's Watson's doppelganger.
Carolina you are the one that is doing all the fab work! Keep on Dancing! Love Alessia
Great exercise. I didn't think I could do it, but I did. My back is really weak, but after doing these exercises the first time, my posture feels amazing and my cambre is more comfortable. I have the flexibility to go higher, but not the strength yet :/. I'll keep doing them and hopefully will be able to go higher! I really want a beautiful arabesque, back strength is just one piece of the puzzle :)
I love your channel!! I’m so glad I found it. I am a professional singer and dancer but recently had a baby and am loving your workouts to get back strength ❤️❤️
Congratulations!!! I'm pleased I can be of help! All the best to you and your family :) Love Alessia
Omg I just found this channel today and I'm in love! All of your videos are so cute and fun and also very helpful!
+Smiley Reilly thank you very much for your kind comment ! I'm really glad you are enjoying the videos ;) thank you for the support !!!😊😊😊🐒
All of your workout videos are my FAVORITE!!!!!!!
wooohooo!! keep up the good work !!!! :) thank you !
Love all the floor workouts . They work and feel good
You are the best ballet teacher!
:D:D:D:D Thank you Kishi!!! :D
Я Вас люблю! Спасибо Вам за Ваш труд!!!
Best back workout..fantastic..immediate effect, thank you Allessia⭐️
Alessia!! You are wonderful! Love all your workouts! Do you give classes anywhere? I would love to come to your class!
Hi Anna, Thank you so much for your lovely comment! I do teach an adult beginners ballet class in London. here you go the details www.alessialugoboni.com/weekly-ballet-class-with-alessia I really hope to see you there sometimes! Lots of love Alessia :D
Hello super shiny-happy-beautiful girl!! I don't know how I didn't know about you all this time! U rock with your skill and your perfect way to teach us how to do every move. I admire u so much! I m a Pilates trainer and I love watching people giving their knowledge with so accurate and funny way at the same time! Many many bravo and 🤗🤗and 💋💋from Greece. Don't u ever change ! We love u 🙌🏼👌🏼🙏🏽.
Hello Artemaki! Thank you so much for your nice message! I'm very pleased we can both share our knowledge with others, I always say it would be wasted if we didn't give it away! Lot's of love from rainy London and thank you again! Ciao Alessia :) Kissy
Thank you for that it was really good. This is really helping my upper back and shoulders.
Hi Alessia! I discovered your channel yesterday and I immediately subscribed! You're a very motivational instructor, which is exactly what I needed! You see, I'm going back to ballet after my vacation, and I want to prepare my body for the strain lol! Btw, it would be great if you did a routine for getting the middle split at some point! For now, I will start with your front split and turnout routines! Thank you so much!
Hello!! I'm so glad I can be of help and get you ready for the madness of ballet you have coming up! Yes I will do a separate routine for middle split as well, in the main time I also suggest this video that will get you well ready and strong.
th-cam.com/video/eBpa7Iz5XUg/w-d-xo.html .
Also Try this th-cam.com/video/RJ6PhW6Ni8M/w-d-xo.html which towards the end i concentrate on middle split improvement. Let me know how it goes! Ciao Alessia
Your cat is phenomenal! lol!!! Great workout, thank you for posting it!
ahahahah! You are more than welcome Nicole :)
Every thing I think I need to specifically work on, you have a video for! Love your upbeat attitude, your specialized workouts and your ADORABLE cat :)
Lia I'm so happy I can be of help! keep up the great work! Ciao Alessia :)
I have so happy time for your teaching and cute cat! thank you :)
:D
Thanks for the video!! It was actually a work out video that I didnt end up stopping half way through, you are just so positive and down to earth haha :)
+Charis katt wohoooo! Well done to you !!! Keep going ! I'll do my best to keep you motivated !! And thank you for the support! ;D ciao Alessia
I discovered you today! Wonderful!!!!!!
excellent!!! just what I needed xxxx
I was searching for something like that almost 6 years for now I think you angel how come I never heard of you before
Oh welcome to the Lazy Dancer Family Keun!!! :)
Loved, thank you loving your videos, just stumbled across them and am finding your tips useful, I will be adding these into my gymnasts workouts!! xx
Welcome to the Lazy dancer Family Charlotte ! Glad the videos are helpful for your training! Let me know if I can help you further! Always here ! Good luck with everything ! Ciao Alessia :)
Thank you so much!! Your videos are super helpful!!! :D
I'm so happy to hear so Crystal! Well done to you !!!! :D Ciao Alessia
my arms hurts ⭐️⭐️⭐️ cool, my back have a bit burn... overal this is awesome tq.. simple but painful just the best
great exercise very useful!
Thank you, glad you enjoyed it! Ciao Alessia
Thank you so much
This sure was a great workout! Even though i make sure I breathe during these excersises I still get headache when I finish.
YOU'RE LOVELYYY...LOVE YOUR WORKOUTS
ooooooohhh thank you Mayi !!!! Glad you are having fun with the videos!!! Well done to you ! Ciao Alessia :D
Thank you!!!!!
Great!
Great workout! Thank u! Andrea
Thank you Andrea and well done to you!!! Ciao Alessia :)
Tus videos son los mejores, saludos desde Peru
😻
Very great video~ thank you~ I and my roommate do this everyday for beautiful back line^^
Good on you guys! That's so great ! Don't give up and keep going! Let me know all your achievements! Ciao Alessia :)
I wish my back had that much endurance!, even when I was much younger!
I really love this video)
Hi Alessia :) I am in love with your channel, your personality is just wonderful and you seem to be the only person who keeps me motivated to practise. I adore ballet and now I can pretend to be a ballerina (and have fun). Thank to you so much for your hard work and your passion :D I have a question: which one of your workouts is the most effective to improve your back muscles?
Joanna i'm so happy i can keep you motivated while having fun! Thank you for being part of the Lazy Dancer Family! I have anothe video for back exercises lazydancertips.com/workout/standing-ballet-back-workout/
Also remember that any of the Fitness barres I have online are perfect for posture and working your back muscles ! Let me know how you get on ! Ciao Alessia :D
Hi! I really like this exercice and it is definitely a good workout, but I am wondering if it is normal that my lower back is working the hardest DESPITE the engagement of my abdominals, butt and inner thighs. Actually, I feel like the more I engage those, the harder my lower back is working, and I almost feel nothing in the upper back. I also feel that when I do my arabesque. I am pretty sure that I'm doing something wrong, but I really have no clue what it is, do you have an idea? Thank you so much, your video is quite motivating :)
Hi Bubble, it is a bit tricky without seeing you but we'll see if we can correct that. You might have a very flexible back, therefore you are relying on it to do all the work. When i mention in the video to think about a "banana shape" it's to make you "curve" the back in the right way. Don't think to come up making a 90 degree angle, that's when the lower back muscles crunch up and your vertebras squash, which is not good if you want to avoid back pain later on in life. Every time you lift your back think of initiating the movement from the top of your head, go forward(like a turtle) then "draw' a rainbow on the way to your "arabesque" position. don't engage your shoulders, think of having two eggs under your armpits in order to draw your scapulas down and flat.
When in an upright/standing arabesque position think of having a corset, therefore your body is slightly forward, your ribs are relaxed and not sticking out, and your abs engaged. The moment you feel pain in your lower back it means you are sinking in the position and the back is doing again all the work.
Remember that most of the positions we do in ballet are not natural for the body structure but if we can work them in the right and safe way we can live and keep going with our career a long time pain free.
If you want to video yourself and send it to me via mail i'd be very happy to give you the adequate suggestion.
Let me know how you get on in the main time.I'll be waiting on updates.
Take care and all the best
Alessia
+Lazy Dancer Tips Thank you so so much for the very complete, quick and clear answer, it is super appreciated and I have hope that it will help! I'm gonna start working on that and try to apply your tips as of today :)
+Bubble0And0Tea you are very welcome ! Let me know how you get along, ok?!;) ciao ciao 😊
wow you can get up very high! short but good!
:)
I added this to my workout today.
Brilliant Layla! :D:D
Thank you so much for all your GORGEOUS work out! You're such an inspiration and your body is amazing. I'm looking for a complete classical floor barre, is this something you can do (My cat also want to participate:))?
Caroline I'm so happy you enjoyed this! I will certainly do a floor barre for you and your kitty! :D Ciao Alessia (Meow from Margot and Watson)
I thought I had back muscles until 1:02... then I had to stop to cry a little. Thank you sooo much for this video!!!
Bravo Bravo Bravo!!! You didn't give up!!! wooooohooooo!!! Keep up the brilliant work!! :D:D Love Alessia :D
You are wonderfull! !!
:D:D:D
Excelent thanks!
+Jess Mora you are very welcome;);)
IM ssooooooooooooooooooooooooo happpyyyyyyyyyyyyyy ive finally found uuuuuuuuu Alessiaaaaaaaaaaaaa! I love u...Ur a big help to meee.
Welcome to the Lazy Dancer Family Charmie!!!! Wooohoooooo! :D Love Alessia
Here's a weird and maybe stupid question but it's been bothering me for a few days: could it happen that we get neck or throat kind of cramps after doing such exercises? Maybe I'm doing something wrong or am contracting my neck way too much while doing these but it hurts a lot afterwards because my throat kind of feels like it's cramped... If that makes sense... But still very nice to work out with your first videos, love your work and thank you so much!
It's absolutely normal, yes :) not a silly question at all :D
Love Alessia
Hello Alessia, Always enjoying your workouts. Can you please make a video for enhancing back flexibility with theraband please? :D Also, if you can share me some tips, how many times would you recommend to do this exercise everyday to enhance back strength and flexibility?
Hi Seung, Yes i will definitely do exercises to enhance back flexibility with theraband! I'd say you can do these twice a week or more if you wish, make sure you compensate with abdominal exercises to get the full core stability and strength otherwise your back will be overworked. :) Hope it helps! Ciao Alessia
This work out made me sweat despite the cold weather
Great video I am a ballet teacher and always looking for new ways to work the kids and keep it fun ! Ur upbeat and fun personally mAkes it eases for me to be like hey check out her videos kids ! Thank u
You just made me the happiest person ever! I'm so so glad I can be of help Cassie! Let me know if I can do anything else specific to make your kids work even more! :D Thank you thank you lots! Ciao Alessia
Thank you so much for great videos! I have one question which is about breathing. When I go up I breathe in. However, I heard that when I do a motion that puts my body and muscles in tension I should breathe out not in. So the idea that I am doing it wrong bothers me alot. I'd like an advice on this. Thank you in advance :))
Definitely you shold breathe out when you go up, so you will engage the core muscles you need for the movements:) Love Alessia
14 Day Non Consecutive Progress
Day 1: ✅️. I feel like the last back workout I did was time wasted. This felt very effective.
Day 2: ✅️ Back felt like it definitely got a workout from the first day. Looking forward to some results
Day 3: ✅️
Day 4: ✅️
Day 5: ✅️
Day 6: ✅️
Day 7: ✅️
Day 8: ✅️ lol.
Keep it up!
omg. this IS a workout. I almost died
It is! Super strong back in no time!! :)Well done !!!!!!!
Still doing these in 2019
Does this hurt anyone else’s shoulder blades
all of your workouts make me want to die!!! but in a good, painful kinda way.
also, how often should I do this exercise? is it all right to do it every day?
+Raven Makenzie Ahahah I'm glad to hear you are suffering with me ! This is good to do maybe every other day concentrating on abs workout too. Back and abdominals complement each other and you don't want one stronger than the other. Alternate the workouts so that you get a complete-even strong body ;) let me know how it goes ;) ciao Alessia
Hello. I was wondering if these back workouts work with scoliosis? I’m not a dancer but I am in a martial art that uses a lot of my leg muscles so I’m checking out the ballet workouts because I think they would be beneficial.
Hi there :)
I have scoliosis too, welcome to the club! These can be helpful to strengthen your back rather than mobilising it. You might want to check this one out, very simple but very effective on scoliosis th-cam.com/video/Qp1Mm4ze88I/w-d-xo.html
Love
Alessia
Just did your mini bar and then this back workout! I do have a question. When I was doing the last exercise especially, I found myself pushing my abs outward against the floor in an attempt to get my back higher of the ground. When I remembered to tighten my abs, it made me sink back to the floor. How do you engage your core and get so much height? Thanks!
Hi Jacqueline very appropriate question and glad you asked! In order to keep the back pain/injury free it is important, as you mentioned, to engage your abs towards your belly button. For now don't think about how high your back goes, it will get more and more flexible the more you practice. Think of mobilising your upper back rather than your lower back, don't push your abs against the floor as in this case your lower back muscles will do all the work and it's too much strain and you would squash the vertebras. In a standing arabesque you would never let the ribcage " pop out'" but you will hold it it as you would be wearing a corset and make a "banana shape" line. It is a challenge to use the right muscles but it can be done. I hope this answered you question and let me know if there is anything else i can help you with :) ciao Alessia
Thanks Alessia! It definitely helps to think of using my upper back more than crunching my lower back. It's hard, but I just need to build up more strength. I am in college and just started taking ballet class again after about a year off. I've been dancing, but not consistent classes so I'm trying to get my muscles back in shape for ballet.
Good on you! You'll get back into shape in no time! Let me know if i can help you with anything in particular and how you get on with the exercises :) Ciao Alessia
Hi Alessia, I'm hoping you can reply to my comment. When I do this workout, my lower back tends to also feel like it's is working. Should this be happening?
Hi Steph, yes it's absolutely normal and right to feel the lower back working. As long as you keep your abs engaged in order to ease off the strain on your lower back. You'll be sore tomorrow due to the work, but fear not you are doing everything right, just have a good stretch and a bath ;) Let me know if you have any more questions, i'd be very happy to help! Kissy Ciao Alessia
:D
Ouchie! That was a great workout!!
+J Patterson ahaha "ouchie" is good ! Thank you lots again for your support 😘😘😘
You beautiful lady! Thank you for uploading your amazing short ballet-work out vids! I love ballet and dancing...but the gym is not my style. I am so happy to found your vids!!!
Dear, I am 15 Kilo more than my normal weight and I have big boobs :), what can I do to burn the upper fat? Which video of yours should I do daily?
I love your cat chilling by your side, my little dog sit next and watch me very intense...:)
Merry Christmas and GOD bless you and let you keep healthy and nice for next year!
i love your cat hahaha
Fluffy and cute! always make me smile! glad you think the same :D Ciao Alessia
Do you bulk up with these workouts or by doing them to much?
Hi Jamie, no you shouldn't bulk up with these exercises, te muscles should elongate and strengthen. Do you alternate these with other exercises? I always find that it's more productive to concentrate on the whole body rather than just a particular part! Ciao Alessia :):)
Lazy Dancer Tips yes I do alternate exercises. I work my hole body and do some of ballet beautiful exercises too
That's brilliant!!! perfect combination! :)
Umm...I really want to become a ballerina but my parents think I can't handle it I want to prove them that they are wrong I try to convince them to send me to ballet classroom please can you tell me something that would convince them 🥺🥺🥺
Maybe show that you are practicing with Alessia's beginner workouts on youtube 5 days a week and show your commitment. If you're old enough to get a job, maybe earning some money towards the cost of tuition would help them see you are committed!
I know you trying to kill my muscles, but I love you anyway, thank you for every second of yours videos
I am, in a good way! keep up the great work! Ciao Alessia :)
my back has officially been murdered!! Lol!
Noooooo!I'll get Sherlock to investigate on the crime!!! :)
Lazy Dancer Tips 😭😂😂😂 thank you so much tho my back is a lot stronger now because of you💜💜
Day 8: ✅️
Hello lazy plz post back workout
More on the way! :D
huh...short but good👍👍👍
Tough one too! Good on you for doing it!
I try but I can’t
i thought i heard "banana shake" 😁
how do u do the first move i cant go hight
No need to go high Ashley, just concentrate on doing it correctly :) Ciao Alessia
Lazy Dancer Tips
ok , thank you so much !! you really inspire me to workout more especially as a dancer
You are so pretty n have perfect body.
💜💜💜💜💜💜💜💜💜💜💜💜💜💜
KISSY KISSY KISSY!!!!!!!!!! :D
hey dea !! is ds helpful for back fat i hve so much bra bulge n bak fat :-I
Perfect to tone up! You might want to spice the workouts up with these exercises too lazydancertips.com/category/back-workouts/
Hope they help ! Ciao Alessia :)
You are cute