'Ballerina Body' by Misty Copeland
(Photo: handout)
Misty Copeland
Misty Copeland, and her legendary calves.
(Photo: Henry Leutwyler)
John Malveaux of
writes:
Ballerina Misty Copeland shares lessons learned over many years
USA Today
March 21, 2017
Few people have as much experience with that mental battle as Copeland, 34, the first African-American woman
to become a principal dancer at American Ballet Theatre. She broke the
mold of lithe, white ballerinas, though it wasn't easy. It took years to
find a combination of exercises, types of food and mental
preparation that left her feeling her best self.
"But
when I did, not only did I feel fitter, not only was my body sleeker and
more powerful, but I also had come to a realization that was more
important than any other — I came to understand, to accept, that all
along my body had been perfect for me."
Stretch whenever possible
Copeland
drives home the point that exercise doesn't have to be done exclusively
at the gym — it's important to move all day long. One easy stretch she
explains is a head, neck and shoulder roll.
Start by
holding your head high, tilt it forward as far as it'll comfortably go,
then return to center. Repeat by dropping your head back, then return to
center.
Dance on the floor
While
recovering from stress fractures in her tibia, Copeland kept up her
training by replicating the warmups ballet dancers complete at the barre
while lying on the ground. It's a surprisingly challenging routine
that, after one workout, will leave your hip flexers and calves sore
but feeling longer. One of the most dramatic segments is the plié, or
bending, combination.
While on your back, arms pressing
against the floor, hold legs in first positions in the air, making an
L-shape with your body and legs. Bend your knees until feet are on the
floor, then stretch the lower legs back up, with toes pointed. Repeat
(with a tight core!) and you'll feel instant results.
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