top of page

Elevate Your Ballet Technique: The Power of Complementary Training with Pilates

As an adult ballet teacher and former professional ballerina, I have witnessed firsthand the transformative impact that complementary training can have on ballet dancers. While ballet forms the foundation of our artistry, incorporating other forms of exercise, such as Pilates, can enhance our technique, strength, and overall performance. In this blog, we will explore the significance of complementary training, specifically Pilates, for adult ballet dancers. So, let's dive in and discover the incredible benefits that await when ballet and Pilates unite.

pilates as complementary exercise to ballet | Holistic Ballet
pilates exercise for glutes and hamstrings


1. Core Strength and Stability:

Ballet demands a strong and stable core to execute movements with precision and grace. Pilates, with its emphasis on core engagement, provides the perfect complement to ballet training. By targeting deep abdominal muscles, Pilates helps develop core strength, improving balance, control, and stability in ballet movements. Enhanced core stability translates into better posture and alignment, enabling you to execute challenging ballet steps with ease and fluidity.

2. Flexibility and Lengthening Muscles:

Flexibility is a vital component of ballet technique, enabling dancers to achieve beautiful lines and extensions. Pilates focuses on controlled stretching and elongation of muscles, promoting flexibility without compromising stability. By incorporating Pilates exercises that specifically target muscle lengthening, you can achieve greater flexibility, particularly in areas commonly used in ballet, such as the hamstrings, hip flexors, and back. Enhanced flexibility will not only enhance the aesthetic quality of your ballet movements but also reduce the risk of injuries.

3. Body Awareness and Alignment:

Pilates places a strong emphasis on body awareness and proper alignment. By engaging in Pilates exercises, you develop a heightened sense of body awareness, allowing you to identify and correct misalignments or imbalances. Improved alignment translates to improved technique in ballet, enhancing your ability to execute movements correctly and efficiently. As you deepen your understanding of your body's alignment through Pilates, you will become more conscious of maintaining correct posture and placement during ballet class or performance.

4. Injury Prevention and Rehabilitation:

Ballet, with its intricate movements and demands on the body, can sometimes lead to injuries. Pilates serves as an excellent tool for injury prevention and rehabilitation. The controlled and low-impact nature of Pilates exercises allows you to strengthen supporting muscles, improve joint stability, and enhance overall body conditioning. Incorporating Pilates into your training regimen can help alleviate imbalances, address muscular weaknesses, and promote proper biomechanics, reducing the risk of injuries and facilitating faster recovery from dance-related ailments.

5. Mind-Body Connection and Performance Enhancement:

Both ballet and Pilates emphasize the mind-body connection. The focus on breath, concentration, and precision in Pilates complements the mental discipline required in ballet. As you engage in Pilates exercises, you cultivate a heightened awareness of your body's movements, enabling you to refine your technique and execute ballet steps with greater control and artistry. The mindfulness developed through Pilates can also enhance your stage presence, musicality, and emotional expression, elevating your overall performance as a ballet dancer.

The Journey Is Continous

As an adult ballet dancer, the journey to reach your fullest potential is a continuous one. Incorporating complementary training, such as Pilates, into your ballet regimen can be a game-changer. From core strength and stability to flexibility, body awareness, injury prevention, and enhanced performance, Pilates offers a wealth of benefits that can elevate your ballet technique and artistry. So, dear adult ballet dancers, consider embracing the power of Pilates as a complementary training method. Find a qualified Pilates instructor who understands the needs of ballet dancers and can tailor exercises to support your specific goals. Together, ballet and Pilates will help you unlock new levels of strength, flexibility, alignment, and artistry, empowering you to dance with confidence, grace, and joy.

Embrace the synergy between ballet and Pilates, and let these two disciplines merge to create a harmonious dance of strength, beauty, and self-expression.

Remember, your journey as a ballet dancer is a lifelong pursuit. Embrace the power of complementary training, nurture your body and mind, and continue to explore and evolve as an artist. The possibilities are endless when you unite ballet and Pilates on your path to greatness.

Keep dancing and evolving!


Pilates Flow Summer Workshop Berlin

Besides my weekly Pilates For Dancers classes, I teach a Pilates Flow workshop from 27th - 30th July 2023 in Berlin at the b12 summer festival. If you are in the city, do come along and tag your local Berlin friends!

53 views0 comments


bottom of page