Classical dance warm-up: prepare yourself before your class

Why do a classical dance warm-up? 

Warming up in classical dance is essential before your class. You warn your body of the efforts that you will ask of it later. By warming up, you will be able to dance safely and limit your risk of injury. 

To prepare your body for exercise 

No matter what discipline you practice, if you start without warming up, you expose yourself to the risk of muscle and ligament injuries. 

And we don't teach you anything, classical dance is a discipline very demanding for your muscles. 

To perform movements fluids et gracious, it is therefore important to warm your muscles and joints upstream. This prepares all parts of your body to move freely et without restrictions. 

To improve your practice

When you warm up, your body temperature increases and your muscles relax. To benefit from their maximum elasticity, their temperature must reach 39 degrees.  

Dancers, whether you have a beginner or advanced level, take the time to warm up properly. 

For a complete get-up, mix in both exercises to work your strength and your flexibility. do it regularly for 10-15 min to progress more quickly in classical dance. 

How to warm up for dancing? 

Now that you understand the importance of warming up before your dance class, let's get down to business. We have prepared a standard program for you to carry out.

Little advice : To help your body heat up more quickly, you can also wear gaiters on your calves and a wrap-over around the bust at the start of your dance class.

1) Raise your body temperature

For an effective muscle awakening, you must start with increase the temperature of your body. To do this, you can perform two exercises common to all physical activities: run Then to float.

1.a Go for a light jog

Start with a short jog in place or around the room if you can. Run for 3 to 5 minutes.

Remember to unroll your feet to start activating your joints. Also stay flexible on your knees and your hips.

At the end As you run, your heart will beat faster and you will start to sweat.

If you walk to your class, you can also go to the fast walk to already put you in good conditions. 

1.b. Do some sheathing 

For an all-in-one warm-up and muscle strengthening, you can also do the core plank. 

Get into a push-up position, on your hands, and contract your abs and glutes. Hold the position between 15 and 30 seconds then release. Repeat the movement several times. 

To increase the difficulty, when you are in position, try raising your right arm and left leg. Return to normal position then change by raising your left arm and right leg. At the same time, you will work on your balance.

2) Wake up your lower body

In classical dance, it all starts with your lower body: feet, ankles et muscles around the shin.

You will therefore have to precisely warm up these muscles and joints before your class.

Repeat each movement between 15 to 20 repetitions, on each side and for each leg.

• Ankles: standing, make circles inwards then outwards, either towards the right then towards the left
• Calves: standing, stand on tiptoes then return to normal position, heels on the floor. 
• Shins: walk on your heels while keeping your toes raised
• Thighs : do backward lunges

3) Continue going up to your shoulders

Once your leg muscles are sufficiently warmed up, you will now focus on your hips and your upper body.

Always focus on your breathing and the flexibility of your movements. Take it easy, without forcing, with 10 repetitions on each side.

• Hips and pelvis: left hand on the bar, raise your right knee to 90 degrees and circle forwards then backwards. You can also do this exercise directly on the ground, lying on your back.
• Back, shoulders and shoulder blades: lying on your stomach, extend your arms in front of you. Keeping your gaze towards the ground, lift your arms and legs off the ground at the same time. Don't arch your back. This is the Superman exercise.

4) Finish with a little dynamism

Once you feel that your joints are well warmed up, it's time to finish with a little more dynamism in your exercises. 

So finish with a few jumping jacks, heels-butt Then knee raises.

You can also add exercises to work on your abs. At the same time, you will be able to warm up the muscles of your back.

Should you stretch during your ballet warm-up?

You may have already heard that stretching is done before dance class. Others may have said it was only at the end of the course. Let’s take stock of this debate, once and for all. 

Types of stretching

In sports practice, two types of stretching must be differentiated: stretching static and stretching dynamic. 

The first category refers to the most well-known stretches. These are those during which your body does not move and you hold a position for 15 to 30 seconds. You go gradually search as far as possible. 

Conversely, in dynamic stretching, you use your body movement to stretch the muscle. You don't hold the position for seconds. The heel-butt exercise, for example, dynamically stretches your hamstrings. 

Stretching during warm-up: for or against?

To conclude, stretching during warm-up: Yes, but not just anyhow. 

When you prepare before your dance class, you can include stretching dynamic in your exercises. 

They will allow you to get your muscles moving and D'increase your body temperature before the effort. 

However, save static stretching for the very end of your class, ideally 15 to 20 minutes after it has finished. They will help you relax your muscles and to improve your flexibility.  

How do you know if you are properly warmed up? 

You have followed our program to the letter and now you want to know if your body is really well warmed up. To find out, it's very simple: trust your felt. 

Here are 3 unmistakable clues:

• You have hot
• You carry out your movements in a manner fluid, without embarrassment et without restrictions
• Mentally et physically, you feel ready to start your course

If this is not yet the case at the end of the warm-up, don't panic! Just continue the exercises and movements for a few more moves.

To conclude 

We repeat it to you once again: warm-ups in classical dance are primordial. 

• It allows you to gradually prepare your muscles and joints to the effort
• You improve your strength and your flexibility and you limit also the risks of injuries 
• To not forget any muscle, do the exercises in order : from your feet to your head
• A practice regular will help you progress further quickly in classical dance
• feel free to adapt the duration of your warm-up according to your needs and feelings
• Accessorize your dance outfit to speed up the warm-up with gaiters and one wrap-over For example

Do your floor barre classes at POSES Studio

You now know why and how to warm up before your dance class. It's time to practice now. Try the courses ground bar at the house of Studio POSES.

The BARRE Flow workouts offered also allow you to work on your strength and your flexibility. They're like warm-ups before your class. The movements are inspired by exercises done on the bar in classic dance mixed with interludes of yoga.

On the ground for 50 minutes, you will gain mobility, strength and fluidity. To the rhythm of playlists dynamic, come and escape and work each of your muscle groups. 

Our workouts are accessible to all, no matter your level. Our flows take place in a room at the dim light for a immersive experience with more comfort et less attention from others. 

So, if you want to improve your classical dance skills or if you simply want to take some time for yourself, come to POSES.

Our coaches are waiting for you at the studio!