How to Become Flexible Like a Ballerina

Co-authored by Geraldine Grace Johns and Janice Tieperman

Last Updated: October 11, 2021 References

Are you hoping to become more flexible? If your end goal is to be as flexible as a ballerina, we’ve got you covered. We’ve answered some of your frequently asked questions about ballet and flexibility, so you can put your best foot forward in your own flexibility journey.

Question 1 of 5:

How can I make my body flexible for ballet?

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1
Stretch at least 4 times a week in 15-20 minute sessions. Stretching is the key to becoming more flexible overall. As you start and continue your stretching regimen, work and stretch at a pace that’s comfortable for you and your body.^{[1]
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- If you do any ballet dancing of your own, take time to stretch before, during, and after your ballet session. This is a great way to improve your flexibility.^{[2]
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- If you're able to stretch every day, even better!^{[3]
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  Expert Source
  
  Geraldine Grace Johns
  Professional Ballerina & Ballet Instructor
  
  Expert Interview. 11 November 2020.}
2
Create flexibility goals for yourself. Write down specific, actionable goals you’d like to reach, and when you’d like to reach them by. Jot down your goals in a notebook, and record your progress over the following days and weeks.^{[4]
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- “I’d like to do a split by the end of the year” could be a good goal.

Question 2 of 5:

Is ballet good for flexibility?

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Flexibility is all about elongating yourself, and ballet is completely focused on extending your body in different ways.^{[5]
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Question 3 of 5:

How can I become extremely flexible?

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1
Try a back stretch. Seat yourself on a chair, keeping your feet flat and separated. Bend forward as much as you can, guiding your hands and arms down to your ankles. Stay in this position for 30 seconds, and then sit up again.^{[6]
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- Do 3-5 reps of this exercise.
2
Stretch your calves and hips. Stand about an arm’s length behind an empty section of wall. Set both your hands flat on the wall, and step and lunge forward with your right leg. Then, bend your left knee a little bit and push yourself toward the wall, which gives your left calf a good stretch. Push your hips down a little bit to give your left hip flexor a nice stretch, too. Hold this pose for 30 seconds, and then alternate legs.^{[7]
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- Try doing 3-5 reps of this exercise.
3
Stretch your chest in an open doorway. Stand between the doorway, resting your hands on the back of each doorjamb. Grip the doorjambs and step with your left leg. Lean forward a little bit, and stay in this position for 30 seconds.^{[8]
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- You don’t have to do multiple reps of this exercise, but you can if you want.

Question 4 of 5:

What are some other flexibility exercises I can try?

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Extend your legs to stretch your hamstrings. Find a comfortable place to sit, placing the bottoms of your feet together. Then, extend and stretch your left leg forward. Lean forward and hold your left foot in place, keeping your back straight as you go. Stay in the position for at least 30 seconds, and then switch legs.^{[9]
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- If you need to, bend your extended leg a little bit so it’s easier to hold in place.

Question 5 of 5:

When should dancers stretch?

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Take time to stretch both before and after you dance. Always stretch slowly and carefully, and remember to breathe as you stretch. Your stretches should feel uncomfortable, but not painful.^{[10]
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Expert Q&A

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Question

How can I gain flexibility in my hips?

Adam Shuty
Certified Strength & Conditioning Specialist
Adam Shuty is a Certified Strength and Conditioning Specialist and owner of ATOMIC Total Fitness, a fitness training studio in New York, New York. With over 15 years of experience, Adam specializes in weightlifting, strength and conditioning, and martial arts. Adam holds a BS in Industrial Engineering from Virginia Polytechnic Institute and State University. In 2014, Adam appeared on the Live With Kelly and Michael Show as one of the top five fitness instructors in the country.

Adam Shuty

Certified Strength & Conditioning Specialist

Expert Answer

The first thing you want to do is master the squat sit. You squat all the way down, with your hands and arms inside your knees pressing your knees out, feet straight ahead. That's number one. After that, you can try the Cossack squat, which is the same position but with one leg kicked out to the side laterally. Use your hands to switch from leg to leg. In addition to that, you could also do a pigeon pose and sun salute from yoga to open up your hips. The final thing would be to do the splits.

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Question

How can i practise ballet at home, and what are the steps?

Community Answer

See Do Ballet at Home and watch ballet videos. (Claudia Dean is great!)

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Question

I’ve tried for months but I’m not making progress. What do I do now?

Community Answer

It takes time to become flexible. You'll see progress if you keep working at it.

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