Even if you have never danced before, getting a ballerina body (slender, wiry and strong) is possible, but you need to work hard and have a lot of willpower. In fact, you must prepare yourself to exercise every day and follow a healthy diet. Exercise allows you to build muscle mass and helps tone, while diet helps you maintain a lean physique.
Steps
Part 1 of 4: Follow a Healthy Diet
Step 1. Listen to your body
Dancers are often asked what they eat. Individual diets vary according to different needs; what is certain is that all dancers have a very specific goal in mind: to have a healthy body full of energy.
- To determine what to eat on any given day, pay attention to how you feel. As your diet becomes healthier, you will become more aware of the foods that make you feel good. Incorporate these foods into your diet.
- For example, if you are hungry when you wake up, have a hearty but healthy breakfast. If you don't feel like eating, make a smoothie or hot unsweetened drink and serve it with some fruit.
Step 2. Drink lots of water
The amount needed depends on various factors: size, weight, type of physical activity performed and where you live. To calculate how much water you need, convert your weight into pounds (you can easily do this on Google) and cut it in half. In this way you will obtain an indicative number.
On average, a person weighing 150 pounds (about 68 kg) needs between 75 and 150 liquid ounces (2, 2-4, 5 l) of water. If you lead a sedentary lifestyle and live in a place with a generally cold climate, you should drink about 2.2 liters of water per day. If you have an active lifestyle and live in a warm place, your intake should be around 4.5L
Step 3. Take supplements (optional)
Many dancers start the day with a glass of water and supplements. If you eat a balanced diet and have no health problems, it is possible to avoid taking them. It all depends on your tastes and needs.
- If you suffer from chronic fatigue or other chronic medical conditions, see a doctor about supplements.
- For example, if you often feel tired, it is possible that you have an iron and / or vitamin D deficiency. In this case you will need to take specific supplements.
Step 4. Choose lean protein sources
Here are a few: seafood, white meat (such as chicken breast or turkey), milk, cheese, yogurt, eggs, legumes, pork tenderloin, soy, lean beef, and meal replacement drinks.
Some dancers start the day with a smoothie, a hot milky drink (like cappuccino), Greek yogurt, or eggs
Step 5. Prefer healthy fat sources
While it seems counterproductive, in fact, taking in fat is good for you. You just have to make sure you choose the right ones. Read food labels and / or search online to find out what types of lipids they contain.
- The "bad" fats include saturated fats and artificial trans fatty acids. Saturated fats are found in animal and vegetable products that become liquid at room temperature (such as coconut or palm oil). Artificial trans fatty acids are found in prepackaged foods and some margarines.
- "Good" fats include unsaturated fats such as those found in vegetable oils, fish, plants, flax seeds and nuts.
Step 6. Limit your intake of carbohydrates
Most professional dancers keep starch and sugar intake under control. Dancers who eat carbohydrates primarily prefer healthy sources such as wholemeal bread, rye crackers, and vegetables.
- Some professional dancers claim to eat mostly protein and avoid carbohydrates.
- But take the following consideration: if you consume fewer carbohydrates, you will be more likely to need supplements, especially fiber and folic acid.
- Cutting out carbohydrates helps you lose weight, but it can also cause fatigue and digestive problems. If you are planning to follow a low carb diet, consult a nutritionist first to make sure you are doing it correctly.
Step 7. Avoid all processed foods
Generally dancers prefer whole and natural foods. If they really have to eat a prepackaged food, they usually choose bars made with dried and / or dried fruit.
Most food plans recommend avoiding processed foods as much as possible because they often contain sodium and carbohydrates, substances that do not help you lose weight
Step 8. Give yourself a "cheat"
Even dancers know that living in a constant state of deprivation is harmful, because in the long run it can cause them to binge. If you are craving for dessert, every now and then eat a square of dark chocolate made with high quality cocoa.
It is not recommended to do "cheats" every day, but it is certainly possible to indulge in them from time to time: the secret lies in eating relatively healthy foods in small doses
Part 2 of 4: Exercise
Step 1. Warm up before exercising and cool down at the end of the workout
Before you start exercising and after, do some Pilates exercises, yoga, stretching or gentle cardiovascular activities for at least 5-10 minutes. Warming up allows you to loosen and prepare your muscles, helping to prevent injuries.
- Many dancers start and end the day with some gentle stretching exercises to keep the limbs limber and flexible.
- Adapt the warm-up to the type of training you intend to perform. If you're planning on doing a cardio workout, start with slow activity, such as walking or cycling at a leisurely pace. If you want to do strength training, go for a jog or walk, then do light exercises to prepare the muscles you intend to work.
Step 2. Do Pilates
Pilates is a notoriously effective training method for obtaining tapered and lean muscles in the arms, legs and lower back area. It also helps strengthen the core muscles, thereby allowing you to improve balance, define your abs and tone your back.
Step 3. Do 30 to 60 minutes of cardiovascular activity per day
This type of exercise helps you lose weight. If you have already reached the ideal weight, it allows you to maintain it instead.
It is not necessary to train for 30 or 60 minutes in one go. You can also train for 20 minutes in the morning, 20 in the afternoon and 20 after school or work, or plan differently based on your daily schedule. Training in this way constantly stimulates the metabolism
Step 4. Don't neglect strength training
To get a dancer's body you need to develop muscle mass. Strength training helps achieve this goal. For long, tapered muscles, try to use light weights and do a lot of repetitions.
In general it is recommended to use a load that makes you get exhausted on the fifth or fifteenth repetition (depending on the type of exercise and the type of trainer). In this case, try a load that allows you to do 18-20 reps before you start to feel tired
Step 5. Dance
It may be trivial, but to get the body of a dancer you have to dance. Similar to what happens with running, cardiovascular activities and weight lifting, dance guarantees a complete workout for the whole body.
Step 6. Swim
If you do weight lifting and run regularly, try swimming to allow your joints to rest. Swimming is a cardiovascular activity that also helps to stretch muscles without stressing the junctional organs.
Step 7. Proceed step by step
Plunging headlong into a new training program can only lead to fatigue and / or injuries. The exercises should be integrated in slow and progressive increments, taking all the time necessary to develop strength and endurance.
If you don't currently do any type of cardiovascular exercise, don't start running for 30 minutes a day. Start with 30 minutes of brisk walking 3 times a week
Step 8. Listen to your body
It is normal to feel tired or slightly sore at the end of a workout, but it is not normal to feel pain. If an exercise causes pangs or spasms, stop it. If the pain persists, is acute, and does not seem to subside over time, see a doctor.
Step 9. Set aside a few days to rest
Rest is essential for developing good muscles. If you work out every day, be sure to alternate exercises to avoid engaging the same muscle groups over and over.
Part 3 of 4: Try Specific Exercises
Step 1. Develop your calves
Get on a step or even a normal step by placing your toes or forefoot and leaving your heels suspended in the air. Lift your feet up to support yourself on your toes only, then slowly return to the starting position. Do this exercise for about 5 minutes.
If you start to feel burning in the calf area, that's a good sign! Just make sure it's not a spasm. If the discomfort becomes unbearable, stop immediately
Step 2. Do the leg lifts
To begin, lie on your back with your legs extended and your arms at your sides. Keeping your legs straight, lift them to a 45 degree angle from the floor. Slowly lower them back until they just touch the ground (don't touch it!) And repeat. This is a simple leg lift, but there are many variations:
- Lie on your back with your hands behind your head and your elbows open. Raise your legs to a 45 ° angle and hold them in this position by repeatedly crossing your left and right for 30 seconds. While performing the exercise, also lift your shoulder blades off the floor, as if you were doing the crunches. The legs should remain straight for the duration of the exercise.
- Lie on your back with your legs raised to a 45 degree angle and your arms at your sides. Engaging your abs, lift your shoulder blades and arms off the floor. Again it should look like you are doing crunches, but with your arms extended in front of you and your legs raised to a 45 degree angle.
- Lie on your back and lift your shoulders a few inches off the floor; in the meantime make an L with the legs. Put your hands behind your head and slightly lift the leg that is on the ground. Lifting your lower leg and shoulders, bend towards your upper leg (the vertical part of the L you formed) and spring for 30 seconds. Switch legs and repeat. You can also speed up the exercise by alternating the legs between them.
- These exercises tone the abs, thighs and lower back. If you find them difficult, you can raise your legs slightly exceeding the 45 ° angle, in order to decrease the degree of difficulty.
- There are also variations that must be performed standing and that require lifting the leg backwards. They are effective for firming the buttocks.
Step 3. Make a plie
Place one hand on a piece of furniture or the back of a chair and raise the opposite arm towards the ceiling, gently bending the elbow. Make sure your back is straight (shoulders down, pelvis and abdominals contracted and in) and that your heels are touching each other. Point your toes outward - your feet should form a V.
- Maintaining good posture, lift your heels about 2 inches off the floor to shift your weight onto your toes. This is the starting position.
- Maintaining the starting position, bend your knees and lower your body about 30 cm. Stay in this position for a second, then return to the starting position.
- Do 2 sets of 10 reps. Stay on your toes for the duration of the exercise.
Step 4. Make a large plie
Grab the edge of a chair or piece of furniture with one hand and lift the opposite arm towards the ceiling by gently bending the elbow. Spread your feet about 90 cm, with the toes pointing outwards.
- Bring your shoulders down and away from your ears, contract your abs, push your pelvis in and bend your knees. This is the starting position.
- Making sure you are in the starting position (shoulders down, abs contracted, pelvis in, knees bent), lift your heels off the floor as much as possible. Rest on the forefoot.
- Supporting yourself on your toes, keep your knees bent and pelvis in. At this point, contract your glutes, then press your thighs and knees back. It should be a little movement. Hold for a second, then relax your muscles.
- Do 2 sets of 20 reps. This exercise is effective for firming the thighs and buttocks.
Step 5. Do a reverse push-up
Sit with your legs stretched out in front of you and keeping your arms to the side. The palms should be placed on the floor, with the thumbs forward and the other fingers pointed to the side. Push your pelvis in and lift your buttocks off the floor as much as possible.
- Bend your elbows and lower your body about 5 cm. While holding this position, count to 2. Taking care not to fully extend your elbows, push yourself back to the starting position (pelvis in and buttocks raised). Do 15 repetitions.
- Make sure you keep your pelvis in and your abs contracted throughout the exercise. If you find it too difficult, you can try a variation, which is to put your feet completely on the floor and bend your knees.
Part 4 of 4: Keeping Motivation High
Step 1. Identify the benefits of your new training program
Recognizing the benefits of training and nutrition is a very effective way to keep motivation high. For example, you may feel stronger, have more energy, or lower your risk of getting diabetes.
- It may be enough to initially focus on physical appearance (i.e. having the ambition to lose weight), but this may not be enough to keep motivation high in the long term.
- Your reasons for following this path may vary over time - this is normal. If you are feeling unmotivated, stop for a moment and remind yourself why you work so hard to change your body. You may find it helpful to write your experience in a journal.
Step 2. Record your progress
Monitor your weight, your measurements, what you eat and the physical activity you do daily. When motivation falters, review the progress you've made. If you work out every day and eat healthy, you will see a substantial difference. Quantifying the changes will inspire you to continue.
- Weight is often not a reliable indicator of progress made. In fact, you may be putting on a few pounds as you build muscle mass. Taking measurements or just paying attention to how you feel and how your clothes fit is generally more reliable than just weighing yourself.
- You can download applications to your smartphone or tablet that help you track your progress and also share them with other people.
Step 3. Be realistic
Experts continually repeat this warning: overdoing it and being too demanding from the start is counterproductive. Instead of working out for an hour a day right from the start, make progressive changes to the program you currently follow.
For example, if you jog once a week and yoga twice a week, you could add a Pilates class (or video) and 2 30-minute walks to your weekly training program
Step 4. Set weekly goals
Keep track of what you do each day and take stock at the end of the week. If you have reached the goal you set yourself, reward yourself.
For example, the first week you could set yourself the following goal: do 30 minutes of cardiovascular exercise for 3 days, plus 2 days of yoga and 1 day of Pilates. Also, if you're used to taking carbohydrates with each meal, you may want to only eat them once a day
Step 5. Don't think in terms of sports and exercise
Try doing activities that allow you to move and distract yourself at the same time, thus avoiding focusing on effort and sacrifice. For example, take long walks, play with your dog, engage in recreational sports like football or tennis.
You could even sign up for a dance class: since you aspire to have the body of a dancer, dancing is the most effective way to get it
Step 6. Make a schedule
Take the time to organize your schedule so that you have blocks of time to exercise and prepare healthy meals.
- When creating a schedule, try to consider anything that could go wrong and get in your way, such as a late meeting or sick days.
- If you don't set aside a specific block of time to exercise and / or prepare healthy meals, you will hardly be able to organize yourself.
Step 7. Try to be optimistic
There will be obstacles: the important thing is not to let yourself be beaten down by adversity. Overcome difficult times to start eating well and exercising again.
For example, if you wake up late on Monday morning and can't go running, don't throw in the towel for the rest of the week. Retrieve the schedule and make sure you don't skip the next session you have scheduled
Step 8. Find a friend who is willing to train with you
Working out with someone helps you have a greater sense of responsibility and greater consistency. In addition, playing sports with friends can also make the experience more fun and enjoyable. Just try to involve someone who has the same degree of motivation as you!
If your friend cancels a workout, avoid getting infected and using their low motivation as an excuse for not exercising
Step 9. Keep learning
Always look for new recipes and exercises to avoid monotony. Learning about healthy techniques and lifestyles will always give you new ideas.
Advice
- Take your time through the training program and intensify it as you get stronger.
- Learn to listen to your body. If you are thirsty, drink. If an exercise causes a spasm or other type of pain, stop and take a break.
- Train while having fun. If you don't have fun, it will be difficult to maintain good motivation. If a training program bores you, look for a new one.
- Eliminate any sugary or salt-laden foods you have in the kitchen to avoid falling into temptation.
Warnings
- If a stretching or other exercise hurts you, stop it immediately. Stretching exercises that cause pain cause muscles to contract, preventing them from making them strong and tapered. As a result, you risk getting the opposite effect to what you want.
- Start gradually, then gradually intensify the exercises. If you are in a hurry and are too ambitious you risk getting hurt.
