Beginning Ballet Strength: Strength Training & Injury Prevention For Dancers Written By: Nikol Klein

Beginning Ballet Strength ©
Strength Training & Injury Prevention for Dancers
Written by: Nikol Klein

INTRODUCTION TO BALLET STRENGTH
FROM THE BALLET BARRE TO THE BARBELL
Strength Training was seen as taboo in and even out the muscle imbalances that you
the ballet world up until now. These days, may have. These imbalances are either
Dancers in top Ballet Companies like New genetic or are caused by improper training of
York City Ballet are using strength training to the muscle groups through bad habits
improve their performance! developed in Ballet Class.
What some fail to recognize, including For Example; Many ankle injuries are
some of your teachers, is that we as dancers caused from being too “turned-out.” If we work
have evolved, and the demands being put on on strengthening the muscles in a parallel
our bodies are getting harder... The best position, we can take some of the stress off
dancers know this. Most ballet companies the adductors, making for more efficient use of
these days are also performing contemporary the leg in the turned-out positions.
works which can take a toll on the body if it is If you want to make it as a professional
not properly conditioned. Ballet technique dancer and stay injury free, your body is going
alone is not going to save you. to have to be fine tuned to take on the growing
There are simple exercises that you work load. Follow this program and see your
can do year round to help strengthen, tone, talents soar to new levels of excellence!
2
COMMON STRENGTH TRAINING MYTHS STRENGTH TRAINING BENEFITS
Before we get started with our Beginning Here is a list of just a few of the benefits of
Ballet Strength© training program, it is following a strength training program for
important that we debunk some of the Ballet.
common myths regarding strength training.
★ Injury Prevention
Myth #1- You will get bulky muscles- This ★ Increases Stamina
statement is totally untrue. In fact, if you are ★ Higher Jumps
doing the correct exercises, your muscles ★ Improves Balance
should form a more elongated look! Strength ★ Increases Range of Motion
training increases lean muscle mass. If you ★ Improves Confidence
are working with a certified professional who ★ Reduces Muscle Soreness
understands a Dancers body like myself, you ★ Improves Appearance
should not have any problems with bulky ★ and much, much more!
muscles!
Myth #2- You will lose flexibility- Untrue. It

actually improves range of motion of muscles
and joints. It also enhances dance
proprioception. This creates improved
awareness of your center of gravity (think
balance and turns). Any good strength training
or cross-training program will also incorporate
stretching towards the end of the workout.
Myth # 3- Strength training is for Men-

True, but it is also beneficial for Women.
There are many wonderful benefits to strength
training including increased range of motion,
injury prevention, increased lean muscle
mass, improves balance, increases and
restores bone density, and enhances sports
performance. Now just think of how much that
can improve your dancing!
Now that we have straightened all of that

out, let’s talk about the benefits of Strength
Training for Dancers and why you should be
doing it!
3
GETTING STARTED: EQUIPMENT
Now that you know the benefits of

strength training for Dancers, you can start
setting up.
As you will see, you do not need a gym

to perform the exercises in the Beginning
Ballet Strength© training program. You can
do all of these exercises in the comfort of
your own home.
Here is a list of the equipment that you

will need in order to complete the program.
★ 3 pound Dumbbells
★ A Yoga Mat
★ 3-5 pound weighted ball
★ A Balance Ball (55-65 cm)
★ Proper Athletic Footwear
All of these items can be purchased at

your local Sporting Goods store or Walmart.
A new, supportive sneaker is recommended
as older sneakers sometimes lack support
and get broken down over time.
4
WARM-UP EXERCISES: TORSO TWIST
1 2 3 4
HOW TO DO IT:
1 Start with your feet shoulder width apart, a weighted ball in your hands. Elbows up.
2 Twist the torso to the left, keeping the elbows. Letting the hips twist slightly.
3 Return to the starting position.
4 Twist the torso to the right. Repeat
PRO TIP:
“Be sure to keep the elbows up and abdominals held in
tight!”
WHAT IT WORKS:
Warms-up the waist and lower back while engaging the core, hips, and arms.
5
WARM-UP EXERCISES: HI-KNEES
1 2 3 4
HOW TO DO IT:
1 Start holding a weighted ball above your head. Legs parallel, slightly further than hip width
apart.
2 Simultaneously lift the right knee and lower the arms to the right.
3 Return to the start position
4 Simultaneously lift the left knee and lower the arms to the left. Repeat again to each side.
PRO TIP:
“Do this exercise fast to accelerate the heart-rate for an

aerobic effect!”
WHAT IT WORKS:
This exercise warms-up the hip flexors and elevates the heart-rate.
6
WARM-UP EXERCISES: SQUAT TWIST
1 2 3 4
HOW TO DO IT:
1 Start with the legs parallel in a squat. Holding a weighted ball. Left elbow almost grazing the
right outer thigh.
2 Stand and straighten the knees, keeping the elbows up.
3 Twist to the left and extend the right leg to the pointe. Be sure to keep the elbows up.
4 Return to the starting position. Repeat to the other side.
PRO TIP:
“Keep the movements smooth and continuous in this
exercise!”
WHAT IT WORKS:
Warms-up the glutes, hamstrings and oblique abdominals while elevating the heart rate.
7
STRENGTH EXERCISES: BASIC SQUAT
SIDE VIEW SIDE VIEW

1 2 1 2
HOW TO DO IT:
1 Stand with the legs parallel, holding two 5-10 pound weights at your side.
2 Keeping the weight in the heels, squat down keeping the weights at your side. Be sure to
keep the chest up and chin level. Your back should arch slightly as pictured above.
Repeat.
Remember to keep the weight in the heels.
PRO TIP:
“Training the legs to squat in the parallel position will
help your jumping strength tremendously!”
WHAT IT WORKS:
Glutes, hamstrings, lower back.
8
STRENGTH EXERCISES: CALF RAISES
ZOOM VIEW ZOOM VIEW

1 2 1 2
HOW TO DO IT:
1 Stand with the legs parallel, holding two 5-10 pound weights at your side.
2 Perform a calf raise by going up to demi-pointe. Keep the legs parallel.

Repeat.
PRO TIP:
“Parallel calf raises will make your ankles stronger for
pointe work.”
WHAT IT WORKS:
Calves, glutes
9
STRENGTH EXERCISES: PLIE SQUAT
1 2 3
HOW TO DO IT:
1 Stand in a wide second position, legs turned out. Hands on your hips.
2 Go into a deep grande plie, keeping the shoulders back. No bend in the waist.
3 Return to the starting position. Repeat
PRO TIP:
“This exercise will feel very natural to all of you! Plies
aren’t just for ballet class anymore!”
WHAT IT WORKS:
Inner thighs, hamstrings, glutes.
10
STRENGTH EXERCISES: JUMP SQUAT
SIDE VIEW
1 2 3 4
HOW TO DO IT:
1 Start off in a parallel squat. (as described in a previous exercise)
2 Jump off the ground, being careful to keep the legs parallel. Feet are slightly pointed.
3 Return to the start position, a squat. Repeat.
PRO TIP:
“The natural tendency in this exercise is to turn the legs
out. Focus on staying parallel!”
WHAT IT WORKS:
Glutes, hamstrings, calves, quadriceps, core, cardiovascular.
11
STRENGTH EXERCISES: PLIE JUMP SQUAT
1 2 3 4
HOW TO DO IT:
1 Start in a wide turned-out second position, hands on your hips.
2 Go into a plie squat. (as described in a previous exercise)
3 Jump off the ground in a wide second position.
4 Land in a wide grand plie, second position. Repeat.
PRO TIP:
“Try this exercise holding a weight in both hands
between your legs.”
WHAT IT WORKS:
Glutes, hamstrings, calves, inner thighs, quadriceps, core, cardiovascular.
12
STRENGTH EXERCISES: DEADLIFT
1 2 3
HOW TO DO IT:
1 Start standing with knees bent in a parallel position, holding two 5-10 pound weights. Lower
back should be slightly arched, chest up and chin up.
2 Slowly bend forward, lowering the weights to mid-shin. Keep the back flat and chest, chin up.
3 Return to the starting position. Repeat.
PRO TIP:
“This exercise will help build power in your glutes for
higher jumps!”
WHAT IT WORKS:
Hamstrings, glutes, lower back.
13
STRENGTH EXERCISES: PANCHE DEADLIFT
1 2 3 4
HOW TO DO IT:
1 Start holding two 5-10 pound weights at your side. Legs parallel. Left leg in parallel tendu
2 Lift the back leg to arabesque. Keep the standing leg parallel.
3 Slowly lower your body into a slight panche. (not a full panche!)
4 Slowly come back to arabesque. Repeat.
PRO TIP:
“This exercise will make your panche in ballet class feel so
easy! I used this exercise to train for the Prayer variation in
Coppelia.”
WHAT IT WORKS:
Hamstrings, lower back.
14
STRENGTH EXERCISES: HAMSTRING CURL
1 2 3
HOW TO DO IT:
1 Start lying down on a mat. Legs resting on a Balance Ball, legs parallel and feet flexed. Knees
should be slightly bent.
2 Slowly bridge the hips up and straighten the knees. Keep the legs parallel.
3 Curl the Balance Ball in towards your body. Keep the feet flexed as the knees bend.
Repeat.
PRO TIP:
“In Ballet we do a lot of hamstring stretches, but not a
whole lot of strengthening. This will give you the strength
you need in your legs for jumps.”
WHAT IT WORKS:
Glutes, hamstrings, calves.
15
STRENGTH EXERCISES: BICEP CURL
1 2 3
HOW TO DO IT:
1 Start holding two dumbbells in each hand. Palms facing away from your body.
2 Slowly start curling the dumbbells up towards your shoulders.
3 Curl the weights all the way up almost to touch your shoulders. Repeat.
PRO TIP:
“Dancers need arm strength too! Wimpy arms don’t do
too well when it comes to partnering class.”
WHAT IT WORKS:
Biceps.
16
STRENGTH EXERCISES: OVERHEAD PRESS
1 2 3
HOW TO DO IT:
1 Begin holding two light-weight dumbbells at shoulder level, palms facing away from you.
2 Raise the weights above your head, bringing them together at the top.
3 Lower back to the starting position. Repeat.
PRO TIP:
“This exercise will help with your arm strength in finger
turns in partnering class!”
WHAT IT WORKS:
Shoulders, triceps, biceps, forearms, core.
17
STRENGTH EXERCISES: TRICEP PUSH-UPS
1 2 3
HOW TO DO IT:
1 Start as pictured above. Fingers facing your heels, hips raised high.
2 Lower yourself almost to the floor making sure that the elbows are bending directly over
the wrists. Do not touch the floor.
3 Return to the start position. Repeat.
PRO TIP:
“Tricep definition is beautiful on dancers. Be sure to add
this exercise to your routine.”
WHAT IT WORKS:
Triceps, shoulders.
18
CORE EXERCISES: BALL CRUNCH
1 2
HOW TO DO IT:
1 Start lying down on a balance ball, hands behind your head.
2 Crunch up being careful not to pull on the neck.

Repeat.
PRO TIP:
“Having strong abdominal muscles will help improve your
balance and turns!”
WHAT IT WORKS:
Abdominal muscles.
19
CORE EXERCISES: PLANK
HOW TO DO IT:
1 Balance with the arms positioned so that the elbows are directly below the shoulders and the
feet planted firmly on the ground, hip width apart. Hold the abdominals strong.
Be careful not to drop the head or arch the back.
PRO TIP:
“This exercise engages the entire core for a strong
center in balances!”
WHAT IT WORKS:
Abdominal muscles, shoulders.
20
CORE EXERCISES: SIDE PLANK
1 2
HOW TO DO IT:
1 Start as pictured with the feet stacked together resting on one side. Align the left elbow directly
beneath the left shoulder.
2 Bridge your hips up, balancing on the feet with the right arm raised above the head.
Hold. Repeat to the other side.
PRO TIP:
“This is my favorite exercise for stability and strength in
the waist.”
WHAT IT WORKS:
Oblique abdominals, sides.
21
CORE EXERCISES: BALL TAP CRUNCH
1 2
HOW TO DO IT:
1 Start with a ball in between your ankles, legs raised straight up as pictured. Arms should be
reaching straight up.
2 Crunch up, reaching towards the ball positioned between the ankles. Tap the ball.
Repeat.
PRO TIP:
“You can also use the weighted ball for this exercise.
This exercise directly targets the belly!”
WHAT IT WORKS:
Entire abdominal area. You may also feel this in the inner thighs.
22
STRETCHES: GLUTE STRETCH
1 2
HOW TO DO IT:
1 Rest the left ankle over the right knee as pictured. Leg should be turned out.
2 Holding the left thigh, bring this position in towards your chest.
Hold this stretch for 45 seconds.
Repeat.
PRO TIP:
“This is my absolute favorite stretch!”
WHAT IT WORKS:
Stretches the glutes, hip flexors, and inner thighs.
23
STRETCHES: COBRA STRETCH
1 2
HOW TO DO IT:
1 Start laying down on a mat, hands directly beneath the shoulders.
2 Push up, straightening the elbows. You will feel a stretch in the abdominals.
Hold for 45 seconds.
Repeat.
PRO TIP:
“If this hurts your lower back, rest on the elbows rather
than the hands.”
WHAT IT WORKS:
Stretches the abdominal region along with the lower back.
24
STRETCHES: HAMSTRING STRETCH
HOW TO DO IT:
1 Laying down on a mat, grab ahold of the left leg. Stretch the leg towards you, paying close
attention to keeping the knee straight.
Hold 45 seconds.
Repeat.
PRO TIP:
“Try this stretch in place of doing your usual split
stretches! It works wonders for flexibility.”
WHAT IT WORKS:
Stretches the hamstrings, calves, and backs of the knees.
25
PUTTING IT ALL TOGETHER: THE PROGRAM
★ It is important to note that you should

not be performing these exercises every day
in addition to your ballet training.
If you are looking to make large gains in

regards to your ballet strength and
conditioning program, a strength program is
best done in the summer or over a layoff
period where you are dancing minimally.
Of course this is not an ideal schedule

during the season for a professional ballet
dancer nor will it work for a High School
student who is taking ballet class five days
per week. This is why I recommend starting
this program over the summer.
If you do have a very hectic ballet

schedule and are starting this program, start
YOUR TRAINING SCHEDULE
off strength training just two days per week
and progress from there accordingly.
Before we start performing these
exercises, it is important to determine what
your workout schedule is going to be. You
A perfect blend of ballet class and
will need to work your training program
strength training would look like this;
around your ballet training so that you are
not too fatigued in ballet class.
Some of the exercises that we do in the

Monday: Ballet Class 1 1/2 hours
Beginning Ballet Strength© program are
Tuesday: Strength Training 1 hour
very similar to exercises that you already
Wednesday: Ballet Class 1 1/2 hours
know from your ballet class. Some are
Thursday: Strength Training 1 hour
not...particularly the exercises that are done
Friday : Day Off
in the parallel.
Saturday: Ballet Class 1 1/2 hour
Strength Training 1 hour
This is why you must pay special
Sunday: Day Off
attention to your form when performing
these exercises.
26
WHAT ARE REPS & SETS? want you resting longer than one minute as I
want you to get a bit of a cardiovascular
In the 6 week program that I have effect out of this program as well.
designed for you, you are going to see two
words that you may or may not be familiar
THE BALLET STRENGTH METHOD ©
with; “reps” and “sets.” This is how we keep
track of the number of times you perform an
Each Ballet Strength workout begins with
exercise.
a full body warm-up to get those muscles
revved-up and ready to go. After the warm-
“Reps” or repetitions refer to the number
up we will then go into the full workout,
of times you complete a movement
making sure to rest at least 45 seconds to 1
consecutively in a set.
minute in between sets. We always finish up
with stretching to help ease muscle
“Sets” refer to the number of times you
soreness and get you ready for your next
will repeat the series of exercises.
day of training.
As always, please make sure you seek

Example: Plie Jump Squat 3 x 12
the advice and permission form your
medical professional or physician before
Explanation: This means that you are to
starting this program.
perform the Plie Jump Squat exercise 12
times on three separate occasions.
LET’S BEGIN!
The following pages contain a 6 week

strength and conditioning training program
REST PERIODS IN BETWEEN SETS for an intermediate to advanced dancer new
to strength training and looking to improve
Rest is very important in between their technique. (Please note that ballet
exercises and sets so that the body has classes are not included in this program.)
proper time to adjust and recover from the Please use your best judgement when
previous exercise that you performed. performing these exercises and stop if you
experience any unusual type of pain.
It is important not to rush through the
exercises but to move at a slow to moderate Good luck and have fun!
pace in order to pay close attention to form.
You will notice in the program that I have

designed for you that there is a 45 second to
1 minute rest period in between sets. This is
just enough time for you to get ready for the
next exercise and get a sip of water. I don’t
27
THE PROGRAM: WORKOUT PLAN WEEK 1&2
DAY 1- LEGS
EXERCISE SETS REPS WEIGHT REST
Warm-up - Jumping Jacks (not pictured) 2 20 - 30 seconds
Warm-up - Torso Twist & High Knees 2 20 3 lb ball 30 seconds
Squat Twist 2 15 3 lb ball 30 seconds
Basic Squat 2 15 8 lb dumbbell 45 seconds
Parallel Calf Raises 2 20 8 lb dumbbell 45 seconds
Plie Squats 2 15 - 45 seconds
Dead Lifts 2 15 8 lb dumbbell 45 seconds
Hamstring Curls 2 10 - 45 seconds
Cool Down - Glute & Hamstring Stretches Hold stretches 30 seconds Repeat 2 times
DAY 2- REST
DAY 3 - ABDOMINAL CONDITIONING
Warm-up - Squat Twist 2 15 3 lb ball 30 seconds
Ball Crunches 3 20 - 30 seconds
Plank 3 Hold for 30 seconds 45 seconds
Ball Tap Crunches 3 12 - 30 seconds
Side Plank 2 Hold for 20 seconds 45 seconds
Cool Down - Cobra Stretch Hold stretch for 20 seconds Repeat 5 times
DAY 4- REST
28
THE PROGRAM: WORKOUT PLAN WEEK 1&2
DAY 5- FULL BODY WORKOUT
Overhead Press 2 15 3 lb dumbbell 45 seconds
Crunches on Ball 2 20 - 30 seconds
Bicep Curls 2 15 5 lb dumbbell 45 seconds
Tricep Push-ups 2 12 - 45 seconds
Jump Squats 2 10 - 1 minute
DAY 6 & 7 - REST
29
THE PROGRAM: WORKOUT PLAN WEEK 3
DAY 1- LEGS
Squat Twist 2 15 3 lb ball 30 seconds
Jump Squats 2 10 8 lb dumbbell 1 minute
Plie Jump Squats 2 10 - 1 minute
DAY 2- REST
Warm-up - High Knees 2 20 3 lb ball 30 seconds
Crunches on ball 3 15 - 30 seconds
Bicep Curls 2 10 8 lb dumbbell 1 minute
Dead Lifts 3 10 8 lb dumbbell 45 seconds
Panche Dead Lifts 2 8 8 lb dumbbell 1 minute
30
DAY 4- REST
DAY 5- ABDOMINAL CONDITIONING
Warm-up - Torso Twist 2 15 3 lb ball 30 seconds
Plank 2 Hold 40 seconds 1 minute
Side Plank 2 Hold 30 seconds 1 minute
Crunches on Ball (with 3 lb ball overhead) 3 20 3 lb ball 30 seconds
Ball Tap Crunches (hold 3 lb ball) 3 12 3 lb ball 30 seconds
Cool Down - Cobra Stretch Hold stretches 30 seconds Repeat 6 times
DAY 6- REST
DAY 7- LEGS & ARMS
Tricep Push-ups 2 15 - 1 minute
Plie Jump Squats 2 8 - 1 minute
31
Crunches on Ball 3 20 - 30 seconds
DAY 2- REST
DAY 3- LEGS
Parallel Jump Squats 2 10 8 lb dumbbell 1 minute
Dead Lift 3 10 8 lb dumbbell 1 minute
Panche Dead Lift 3 6 8 lb dumbbell 1 minute
32
DAY 4- REST
Plie Squats 3 12 8 lb dumbbell 45 seconds
Plie Jump Squats 2 10 8 lb dumbbell 1 minute
Bicep Curls 3 10 8 lb dumbbell 45 seconds
Squats 3 15 10 lb dumbbell 1 minute
DAY 6 & 7 - REST
33
DAY 1- LEGS
Dead Lift 3 10 10 lb dumbbell 1 minute
DAY 2- REST
Crunches on Ball (with ball overhead) 3 25 3 lb ball 30 seconds
*Side Ball Tap Crunches (not pictured)* 2 12 - 30 seconds
* Side Ball Tap Crunches are exactly like the Ball Tap Crunches only instead of tapping the ball in the center,
tap the ball to the side. This exercises will target the oblique abdominal muscles.
34
DAY 4- REST
DAY 5- LEGS & ARMS
Plie Squats 3 12 8 lb dumbbell 45 seconds
Tricep Push-ups 3 15 - 1 minute
Turned-Out Calf Raises (not pictured) 3 15 8 lb dumbbell 45 seconds
DAY 6- REST
35
DAY 1- REST
DAY 2- LEGS & ARMS
Parallel Squats 3 15 10 lb dumbbells 45 seconds
Dead Lifts 3 15 10 lb dumbbells 45 seconds
Bicep Curls 2 10 10 lb dumbbells 45 seconds
Panche Dead Lifts 3 6 10 lb dumbbells 1 minute
Overhead Press 2 8 8 lb dumbbells 45 seconds
DAY 3- REST
Crunches on Ball (holding ball) 3 25 5 lb ball 30 seconds
36
DAY 5- REST
DAY 6- LEGS
Plie Squat 3 15 10 lb dumbbell 45 seconds
Turned-Out Calf Raises 3 15 10 lb dumbbell 45 seconds
DAY 7- REST
37
Notice
Beginning Ballet Strength© does in no way guarantee results or

success. Nikol Klein LLC is in no way responsible for any injuries or
complications that may result from the practice of the techniques listed
above. The purchaser of “Beginning Ballet Strength ©”
acknowledges this and takes full responsibility for any injury or
complication that may result from the practice of the above techniques.
2010 by Nikol Klein LLC.
© All rights reserved. No part of this publication may be reproduced or

transmitted in any form by any means, electronic or mechanical, including
photocopying, recording, or by any other means without written permission
by the Author. This includes the use of any photograph used in this publication.
38
Ballet Core Strength
By: Nikol Klein
INTRODUCTION TO BALLET CORE STRENGTH
Cross Training for dancers is becoming and firm your core for peak performance. You
an essential part of training. These days, may even find that you will break some of the
dancers in top ballet companies like American bad habits developed in ballet class after
Ballet Theatre are using core conditioning finding your core strength.
exercises like the ones that you will find in this For Example; Many back injuries are
book to improve their performance. caused by a weak core. If we work on
What some fail to recognize, including strengthening the abdominal muscles and
some of your teachers, is that we as dancers sides, we can take some of the stress off the
have evolved, and the demands being put on back. All ballet movements will feel much
our bodies are getting harder... The best easier and freer once you strengthen your
dancers know this. Most ballet companies core.
these days are also performing contemporary If you want to make it as a professional
works which can take a toll on the body if it is dancer and stay injury free, your body is going
not properly conditioned. Ballet technique to have to be fine tuned to take on the growing
alone can only get you so far. work load. Follow this program and see your
There are simple exercises that you talents soar to new levels of excellence!
can do year round to help strengthen, tone,
40
INTRODUCTION: MORE ABOUT YOUR CORE
Before you get started with your Ballet

Core Strength © training program, it is Here is a list of just a few of the benefits of
important that you learn more about your following my core conditioning program.
core.
★ Better Balance
In ballet, your core is one of the most ★ Tighter Turns
important areas of movement and function ★ Higher Jumps
while performing key ballet exercises. The ★ Ease of Extensions
core originates the majority of the full body ★ Freedom of Movement
movements that you perform. The core is also ★ Strong Abs
what determines your posture as it plays a ★ Partnering Improvement
large role in aligning your ribs, spine, and ★ Less Injuries likely
pelvis. ★ and much, much more!
As a dancer this means a strong core is

essential from standing in basic positions all
the way to balancing and even turning! At a
young age we develop muscle memory to
keep the “ribs in” as you have heard from your
ballet teachers many times. Holding those
“ribs in” is just a start to learning core strength
at a young age.
Contrary to what you may think, your core

is actually more than just the abdominal
muscles. The core consists of these major
muscle groups including a few key back
muscles;
Transverse Abdominis
External and Internal Obliques
Rectus Abdominis
Erector Spinae
We will touch on all of these muscle

groups in depth in the Ballet Core Strength©
program so that you can maximize your core
strength, improve your posture, and enhance
your ballet technique.
41
GETTING STARTED: EQUIPMENT
Now that you know the benefits of core

strength for dancers, you can start setting
up.
As you will see, you do not need a gym

to perform the exercises in the Ballet Core
Strength © training program. You can do all
of these exercises in the comfort of your
own home.
Here is a list of the equipment that you

will need in order to complete the program.
★ A Yoga Mat
★ A medium sized child’s play ball
★ 3-5 pound weighted ball
★ A Balance Ball (55-65 cm)
★ Proper Athletic Footwear
All of these items can be purchased at

your local Sporting Goods. A new,
supportive sneaker is recommended as
older sneakers sometimes lack support and
get broken down over time.
42
WARM-UP EXERCISES: TORSO TWIST
1 2 3 4
HOW TO DO IT:
1 Start with your feet shoulder width apart, a weighted ball in your hands. Elbows up.
2 Twist the torso to the left, keeping the elbows. Letting the hips twist slightly.
3 Return to the starting position.
4 Twist the torso to the right. Repeat
PRO TIP:
“Be sure to keep the elbows up and abdominal muscles
held in tightly!”
WHAT IT WORKS:
Warms-up the waist and lower back while engaging the core, hips, and arms. Works the
entire abdominal and back areas.
43
WARM-UP EXERCISES: HI KNEE TWIST
1 2 3
HOW TO DO IT:
1 Start with your feet shoulder width apart, a weighted ball in your hands. Elbows up. Twist
your torso to the right.
2 Twist the torso to the left while simultaneously bringing up the left knee to touch the right
elbow.
3 Return to the starting position. Repeat. Perform this exercise to the other side.
PRO TIP:
“Keep the elbows lifted high, don’t let them droop. Also, be
sure to keep the stomach muscles engaged the whole time.”
WHAT IT WORKS:
Warms-up the waist, lower back, and hip flexors. Works the oblique abdominal muscles.
44
WARM-UP EXERCISES: HI-KNEE LIFT
1 2 3 4
HOW TO DO IT:
1 Start holding a weighted ball above your head. Legs parallel, slightly further than hip width
apart.
2 Simultaneously lift the right knee and lower the arms to the right.
3 Return to the start position
4 Simultaneously lift the left knee and lower the arms to the left. Repeat again to each side.
PRO TIP:
“Do this exercise fast to accelerate the heart-rate for an
aerobic effect!”
WHAT IT WORKS:
This exercise warms-up the hip flexors, back and arms and elevates the
heart-rate.
45
WARM-UP EXERCISES: SQUAT TWIST
1 2 3 4
HOW TO DO IT:
1 Start with the legs parallel in a squat. Holding a weighted ball. Left elbow almost grazing the
right outer thigh.
2 Stand and straighten the knees, keeping the elbows up.
3 Twist to the left and extend the right leg to the pointe. Be sure to keep the elbows up.
4 Return to the starting position. Repeat to the other side.
PRO TIP:
“You should feel this in the obliques if you are holding your
abdominal muscles in tightly.”
WHAT IT WORKS:
Oblique abdominal muscles, waist, sides and glutes.
46
CORE CONDITIONING: BALL CRUNCHES
1 2
HOW TO DO IT:
1 Start lying down on a balance ball, hands behind your head. There should almost be a
straight line from your knee to your hips to your shoulders.
2 Crunch up being careful not to pull on the neck.

Repeat.
PRO TIP:
“Be careful not to pull on your neck while you are
crunching. Also, don’t tense up the neck.”
WHAT IT WORKS:
This exercise works the rectus abdominis, and the obliquus abdominis. In
other words, you will feel this more in the upper and middle abdominal areas.
47
CORE CONDITIONING: SIT-UP ON BALL
1 2 3
HOW TO DO IT:
1 Start lying down on a balance ball, hands behind your head. There should almost be a
straight line from your knee to your hips to your shoulders.
2 Slowly crunch up.
3 Crunch all the way up to sitting.

Repeat.
PRO TIP:
“Keep the feet firmly planted on the ground so that you
don’t roll off the ball.”
WHAT IT WORKS:
This exercise works the entire abdominal region along with the lower back.
48
CORE CONDITIONING: PLANK
HOW TO DO IT:
1 Balance with the arms positioned so that the elbows are directly below the shoulders and the
feet planted firmly on the ground, hip width apart. Hold the abdominals strong.
Be careful not to drop the head or arch the back.
PRO TIP:
“This exercise engages the entire core for a strong
center in balances!”
WHAT IT WORKS:
This exercise works the Rectus Abdominus, the Obliquus Abdominus Externus, and the
Serratus Anterior. You will feel this exercise deep in your tummy and oblique abdominals.
49
CORE CONDITIONING: BUTTERFLY CRUNCHES
1 2
HOW TO DO IT:
1 Start lying down in the butterfly position with the soles of your feet touching, hands behind
your head.
2 Slowly crunch up, lifting the shoulders as much as you can.

Return to the start position.
Repeat.
PRO TIP:
“Tuck the pelvis under a bit to target the lower
abdominals more.”
WHAT IT WORKS:
Lower and mid abdominal regions. Stretches the hip flexors and inner thighs.
50
CORE CONDITIONING: SCISSOR KICKS
1 2 3
HOW TO DO IT:
1 Start with hands under your hips, legs extended straight up, and shoulders crunched up with
the chin into the chest.
2 Scissor keeping the left leg up, dropping the right leg down towards the floor. Stay crunched
up.
3 Scissor the legs, switching so that the right leg is up with the left leg down.
Repeat.
PRO TIP:
“You can also try this exercise holding on to the top leg,
stretching it towards you as you perform the scissor
movement.”
WHAT IT WORKS:
This exercise works the entire abdominal region while stretching the hamstrings and hip
flexors.
51
CORE CONDITIONING: BALL TAP CRUNCH
1 2
HOW TO DO IT:
1 Start with a ball in between your ankles, legs raised straight up as pictured. Arms should be
reaching straight up.
2 Crunch up, reaching towards the ball positioned between the ankles. Tap the ball.
Repeat.
PRO TIP:
“You can also use the weighted ball for this exercise.
This exercise directly targets the belly!”
WHAT IT WORKS:
This exercise especially targets the mid-abdominal muscles or the “belly.”
52
CORE CONDITIONING: OBLIQUE BALL TAPS
1 2
HOW TO DO IT:
1 Start with a ball in between your ankles, legs raised straight up as pictured.
Reach up to the right leg.
2 Switch, reaching up to the left leg now.

Repeat, alternating sides.
PRO TIP:
“Try to tap the ball while you are doing this exercise to
really target the obliques.”
WHAT IT WORKS:
This exercise targets the oblique abdominals and the sides of the waist.
53
CORE CONDITIONING: OBLIQUE TWIST
1 2 3
HOW TO DO IT:
1 Start sitting on a ball, holding your weighted ball between your hands. Elbows lifted. Shift
your weight back slightly so that the navel is towards the spine.
2 Keeping the feet firmly on the ground, twist to the right side. Return to center.
3 Twist to the left side. Repeat alternating sides.
PRO TIP:
“Really contract the abdominals keeping the navel to
spine connection to benefit from this exercise.”
WHAT IT WORKS:
This works the oblique abdominal muscles, the sides, and the lower abdominals. You may
also feel a burn in the arms from holding your elbows up.
54
CORE CONDITIONING: OBLIQUE BOXING
1 2 3
HOW TO DO IT:
1 Start sitting on a ball, holding two 3 pound weights. Shift your weight back slightly so that the
navel is towards the spine. Keep the feet planted firmly on the ground.
2 Twist while simultaneously punching to the left. Return to center.
3 Twist and punch to the right. Repeat.
PRO TIP:
“Don’t use too much force punching or you might roll off
the ball!”
WHAT IT WORKS:
This works the oblique abdominal muscles, the sides, and the shoulders.
55
CORE CONDITIONING: SIDE PLANK
1 2
HOW TO DO IT:
1 Start as pictured above. Shoulder stacked directly above the elbow. Feet stacked on top of
each other.
2 Carefully raise yourself up so that your body weight is resting between the feet and the
supporting elbow.
Hold.
PRO TIP:
“You shoulder will feel strained if it is not directly above
your elbow.”
WHAT IT WORKS:
Intensely works the oblique muscles of the abdomen.
56
CORE CONDITIONING: REVERSE CRUNCHES
1 2 3
HOW TO DO IT:
1 Begin laying down on a mat. Hands at your sides. Legs should be in chair position
squeezing the med. red ball between your calves and hamstrings.
2 Bridge the hips backwards as pictured.
3 Slowly lower the legs down as low as you can. Repeat.
PRO TIP:
“Keep the lower back flat. If you feel it arching while
lowering the ball, don’t go quite so low with the legs.”
WHAT IT WORKS:
Lower abdominal muscles.
57
CORE CONDITIONING: HYPER-EXTENSION
1 2
HOW TO DO IT:
1 Start as pictured above laying face down on a ball. Feet planted firmly on the floor. Arms in
fifth position over your head.
2 Slowly do a “back sit-up” keeping the arms over head. Return to start position. Repeat.
PRO TIP:
“If you are shorter, rest your feet against a wall for added
stability.”
WHAT IT WORKS:
Lower back, quadratus lumborum, gluteus maximus.
58
STRETCHES: COBRA STRETCH
1 2 3
HOW TO DO IT:
1 Lay face down on the mat with your hands underneath you.
2 Push up so that your weight is resting on your elbows. Hold the stretch about 30 seconds.
3 Now push yourself all the way up on your hands. Hold the stretch about 30 seconds.
Repeat.
PRO TIP:
“Be careful not to sit into your lower back during this
stretch as it can become quite painful.”
WHAT IT WORKS:
Stretches out the entire abdominal region.
59
STRETCHES: BALL BRIDGE
HOW TO DO IT:
1 Lay down on a balance ball in a back-bend position as pictured above. Be careful to keep your
feet firmly planted on the ground.
PRO TIP:
“Don’t hold this stretch too long or you will get dizzy!”
WHAT IT WORKS:
Stretches the entire abdominal region along with the hip flexors and arms.
60
STRETCHES: KNEE HUG
HOW TO DO IT:
1 Lay down on the mat. Hug both knees in to the chest and relax. Hold this stretch as long as
you feel comfortable doing so.
PRO TIP:
“Try this stretch when your hips feel tight too.”
WHAT IT WORKS:
Stretches out the lower back and hips flexors while relaxing the stomach muscles.
61
conditioning program, you will find that the

Ballet Core Strength © program will
compliment your ballet training very well.
A perfect blend of ballet class and core

strength training would look like this;
Monday: Ballet Class 1 1/2 hrs

Core Training 30 mins
Tuesday: Ballet Class 1 1/2 hrs
Wednesday: Ballet Class 1 1/2 hrs

Core Training 30 mins
Thursday: Ballet Class 1 1/2 hrs
Friday : Core Training 45 mins
Saturday: Ballet Class 1 1/2 hrs

YOUR TRAINING SCHEDULE
Sunday: Day Off

Before you start your Ballet Core
Strength © program, it is important to
determine what your workout schedule is
going to be. You will need to work your
★It is important to note that you should
training program around your ballet training
not be performing these exercises every day
so that you are not too fatigued in ballet
in addition to your ballet training.
class.
The perfect abdominal conditioning

program should not be performed daily. You
will get maximum results and benefits from
doing core conditioning every other day.
This is why you must pay special

attention to your form when performing
these exercises.
If you are looking to make large gains in

regards to your ballet strength and core
62
WHAT ARE REPS & SETS? don’t want you resting longer as I want you
to get a bit of a cardiovascular effect out of
In the 4 week program that I have this program as well.
designed for you, you are going to see two
words that you may or may not be familiar
THE BALLET STRENGTH METHOD ©
with; “reps” and “sets.” This is how we keep
track of the number of times you perform an
Each Ballet Core Strength © workout
exercise.
begins with a full body warm-up to get those
muscles revved-up and ready to go. After the
“Reps” or repetitions refer to the number
warm-up we will then go into the full workout,
of times you complete a movement
making sure to rest at least 30 to 45 seconds
consecutively in a set.
in between sets. We always finish up with
stretching to help ease muscle soreness and
“Sets” refer to the number of times you
get you ready for your next day of training.
will repeat the series of exercises.
As always, please make sure you seek

the advice and permission form your medical
Example: Reverse Crunches 3 x 12
professional or physician before starting this
program.
Explanation: This means that you are to
perform the Reverse Crunches exercise 12
LET’S BEGIN!
times on three separate occasions.
The following pages contain a 6 week

core conditioning training program for an
intermediate to advanced dancer looking to
REST PERIODS IN BETWEEN SETS improve their technique. (Please note that
ballet classes are not included in this
Rest is very important in between program.) Please use your best judgement
exercises and sets so that the body has when performing these exercises and stop if
proper time to adjust and recover from the you experience any unusual type of pain.
previous exercise that you performed.
Good luck and have fun!
It is important not to rush through the
exercises but to move at a slow to moderate
pace in order to pay close attention to form.
You will notice in the program that I have

designed for you that there is a 30 second to
45 second rest period in between sets. This
is just enough time for you to get ready for
the next exercise and get a sip of water. I 63
DAY 1- WEEK 1
Warm-up - Torso Twist 2 20 - 30 seconds
Warm-up - Hi-Knee Twist 2 20 3 lb ball 30 seconds
Warm-up - Hi-Knee Lift 2 15 3 lb ball 30 seconds
Sit-up on Ball 2 15 - 30 seconds
Oblique Crunches on Ball (not pictured) 2 15 - 45 seconds
Oblique Twists 2 15 3 lb ball 45 seconds
Oblique Boxing 2 15 3 lb weights 45 seconds
Reverse Crunches 2 12 - 45 seconds
Cool Down - Ball Bridge, Cobra Hold stretches 30 seconds Repeat 2 times
DAY 2- WEEK 1- REST
DAY 3 - WEEK 1
Warm-up - Torso Twist & High Knee Lift 2 20 3 lb ball 30 seconds
Warm-up - Plank 2 Hold for 30 seconds 45 seconds
Oblique Ball Taps 2 12 - 45 seconds
Butterfly Crunches 2 20 - 45 seconds
Scissor Kicks 2 15 - 30 seconds
64
DAY 4- WEEK 1-REST
DAY 5- WEEK 1
Warm-up - Hi Knee Lift 2 20 3 lb ball 30 seconds
Warm-up - Hi Knee Twist 2 20 3 lb ball 30 seconds
Plank 2 Hold 30 seconds 45 seconds
Hyper-Extension 2 12 - 45 seconds
Bicycle Crunches (not pictured) 2 15 - 45 seconds
Cool Down - Knee Hug Hold stretches 30 seconds Repeat 2 times
DAY 6 & 7 - REST
65
DAY 1- WEEK 2
Crunches on Ball (hold 3 lb ball overhead) 3 20 3 lb ball 30 seconds
DAY 2- WEEK 2
Cool Down - Ball Bridge Hold stretches 30 seconds Repeat 3 times
DAYS 3 & 4- WEEK 2- REST
66
DAY 5- WEEK 2
Plank 3 Hold 45 seconds 30 seconds
Ball Tap Crunch 3 10 - 30 seconds
Cool Down - Knee hug, Cobra Hold stretches 30 seconds Repeat 3 times
DAY 6 & 7- WEEK 2- REST
67
DAY 1- WEEK 3
Plank 3 Hold 1 minute 45 seconds
DAY 2- WEEK 3- REST
DAY 3- WEEK 3
Warm-up - Plank 3 Hold 40 seconds 1 minute
Side Plank 3 Hold 40 seconds 40 seconds
68
DAY 4- WEEK 3- REST
DAY 5- WEEK 3
Warm-up - Hi Knee Twist 3 20 3 lb ball 1 minute
Ball Tap Crunch 3 12 - 30 seconds
DAY 6 & 7- WEEK 3- REST
69
DAY 1- WEEK 4
Plank 3 Hold 1 minute 45 seconds
Ball Taps 3 12 - 45 seconds
Ball Crunches (holding 3 lb ball) 3 20 3 lb ball 45 seconds
Cool Down - Cobra Stretch, Ball Bridge Hold stretch for 30 seconds Repeat 3 times
DAY 2- WEEK 4- REST
DAY 3- WEEK 4
Side Plank 3 Hold 40 seconds 30 seconds
70
DAY 4- WEEK 4
Plank 3 Hold 1 minute 1 minute
Crunches on Ball (hold 3 lb ball overhead) 3 20 3 lb ball 30 seconds
DAY 5- WEEK 4- REST
DAY 6 - WEEK 4
DAY 7- WEEK 4- REST
71
Notice
Ballet Core Strength© does in no way guarantee results or

success. Nikol Klein LLC is in no way responsible for any injuries or
complications that may result from the practice of the techniques listed
above. The purchaser of “Ballet Core Strength ©”
acknowledges this and takes full responsibility for any injury or
complication that may result from the practice of the above techniques.
2010 by Nikol Klein LLC.
© All rights reserved. No part of this publication may be reproduced or

transmitted in any form by any means, electronic or mechanical, including
photocopying, recording, or by any other means without written permission
by the Author. This includes the use of any photograph used in this publication.
72

Beginning Ballet Strength: Strength Training & Injury Prevention For Dancers Written By: Nikol Klein

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Beginning Ballet Strength ©

Strength Training & Injury Prevention for Dancers

Written by: Nikol Klein

FROM THE BALLET BARRE TO THE BARBELL

Myth #2- You will lose flexibility- Untrue. It

Myth # 3- Strength training is for Men-

Now that we have straightened all of that

Now that you know the benefits of

As you will see, you do not need a gym

Here is a list of the equipment that you

All of these items can be purchased at

3 Return to the starting position.

4 Twist the torso to the right. Repeat

3 Return to the start position

“Do this exercise fast to accelerate the heart-rate for an

4 Return to the starting position. Repeat to the other side.

SIDE VIEW SIDE VIEW

ZOOM VIEW ZOOM VIEW

2 Perform a calf raise by going up to demi-pointe. Keep the legs parallel.

3 Return to the starting position. Repeat

Inner thighs, hamstrings, glutes.

1 Start off in a parallel squat. (as described in a previous exercise)

3 Return to the start position, a squat. Repeat.

1 Start in a wide turned-out second position, hands on your hips.

2 Go into a plie squat. (as described in a previous exercise)

3 Jump off the ground in a wide second position.

4 Land in a wide grand plie, second position. Repeat.

3 Return to the starting position. Repeat.

4 Slowly come back to arabesque. Repeat.

2 Slowly start curling the dumbbells up towards your shoulders.

3 Lower back to the starting position. Repeat.

3 Return to the start position. Repeat.

1 Start lying down on a balance ball, hands behind your head.

2 Crunch up being careful not to pull on the neck.

Oblique abdominals, sides.

1 Start laying down on a mat, hands directly beneath the shoulders.

★ It is important to note that you should

If you are looking to make large gains in

Of course this is not an ideal schedule

If you do have a very hectic ballet

Some of the exercises that we do in the

As always, please make sure you seek

The following pages contain a 6 week

You will notice in the program that I have

EXERCISE SETS REPS WEIGHT REST

Warm-up - Jumping Jacks (not pictured) 2 20 - 30 seconds

Warm-up - Torso Twist & High Knees 2 20 3 lb ball 30 seconds

Squat Twist 2 15 3 lb ball 30 seconds

Basic Squat 2 15 8 lb dumbbell 45 seconds

Parallel Calf Raises 2 20 8 lb dumbbell 45 seconds

Plie Squats 2 15 - 45 seconds

Dead Lifts 2 15 8 lb dumbbell 45 seconds

Hamstring Curls 2 10 - 45 seconds

EXERCISE SETS REPS WEIGHT REST

DAY 3 - ABDOMINAL CONDITIONING

EXERCISE SETS REPS WEIGHT REST

Warm-up - Torso Twist & High Knees 2 20 3 lb ball 30 seconds

Warm-up - Squat Twist 2 15 3 lb ball 30 seconds

Ball Crunches 3 20 - 30 seconds

Plank 3 Hold for 30 seconds 45 seconds

Ball Tap Crunches 3 12 - 30 seconds

Side Plank 2 Hold for 20 seconds 45 seconds