World Dance Unite

Enjoy Dance Even During Pregnancy

Women who love dancing often find it difficult to stay away from dance during pregnancy. Good news for them is that they don’t need to. According to doctors most healthy women can dance throughout the pregnancy. It is a safe way to exercise, stay fit and at the same time to have a lot of fun. However, we cannot deny the fact that an expectant mother should be careful while dancing during pregnancy to avoid any kind of mishaps. The baby is her responsibility; after all, she doesn’t need any paternity test to prove that. Given below are few tips to dance safely during pregnancy:

Avoid Tap Dancing: Women who have been dancing regularly before their pregnancy can continue dancing with the same level during the first three months of their pregnancy. Movements such as jumping, leaping, and hopping are safe and permitted under control. However, proper care must be taken in order to avoid high impact tap dancing and jarring movement.

Maintain your Body Balance: It is important to dance from center of the body with correct body alignment during the pregnancy. Most women find it really difficult to maintain the body balance with increasingly growing size of the abdomen. To maintain proper alignment with growing size, tuck your bottom, keep your ribs firm and use your stomach muscles. While doing all this, it is important to know your own limitations. Remember stretching yourself more than what body permits will seriously risk your baby’s health

Reduce the Frequency in Third Trimester: It is better to reduce the frequency and level of dance during the third trimester of pregnancy. Rigorous moves such as jumping and leaping should be avoided in order to avoid any potential injuries. Try landing properly in case of jumps to reduce jarring of foot and legs.

After the birth of your baby, discuss with your doctor regarding your plans to resume dancing. Doctor will study the recovery of your body, any possible complications and suggest wisely. Don’t rush as it is the question of your safety. Start slowly and increase your frequency and level of dance slowly to regain full speed.

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Basic Ballet Exercises

A bare is not necessary if you would like to do ballet exercises at home. You can use the back of a chair for this. Just make sure that the support is sturdy and the office stationers are off it.

Plie is one of the basic exercises for ballet. It can help you with quite a few ballet positions. There are two ways to do the plie exercise.

To do the first variation of the plie exercise which is Demi Plie, you have to stand duck toeing out, making your heels touch each other. Now hold the back of your chair for support. Make sure that your elbows are locked while holding the chair and do not slouch to one side. Always keep your back straight and then start bending your knees slowly, in a way that your knees are pointed to opposite directions. Do not let the knees cross over the feet.

For the second type of demi plie exercise, you have to place your feet about a feet away from each other while duck toeing out, just like before. Hold onto the back of the chair, like earlier and start bending your knees slowly while ensuring that your knees do not cross your feet.

Full Plie is a very good exercise for beginners. The first way of doing this exercise is much similar to the method of the first demi plie exercise. The major difference lies in level of bending your knees. For full plie bend your knees enough to make your buttocks reach your heels, or as much as possible.

In the second method of doing the full plie which is similar to the technique of the second exercise of demi plie, you have to bend your knees enough to make your thighs parallel with the floor, or as much possible.

Warming up your body before exercising is a must, stretching is very good before exercising for ballet.

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