WORK IT
Long, lean and strong
November 20, 2009
Erin Kobayashi
SPECIAL TO THE STAR
Now that ballet season is in full swing, you may feel inspired to do a few pliés of your own.
Professional dancer and fitness specialist Jennifer Nichols' Extension Method is one way to limber up.
Based on core classical ballet principles, it follows a format of cardiovascular exercise, strength building and toning, mat work and stationary ballet barre work.
"There is never a moment of complete rest," Nichols says of the intense dance workout.
"There is constant weight transfer, shift in speed and dynamics, and generating power not only by contracting, but by extending."
Participants are encouraged to work out in bare feet to a Kanye West or Britney Spears soundtrack.
"The overall result of this approach to fitness is a body that is strong at its core, supple, versatile and, let's face it, defined in a long, lean and elegant way," says Nichols.
Drop-in classes for The Extension Method are $10 and run at 6:30 p.m. Fridays at 99Sudbury Sport, Fitness and Social Club, near King and Dufferin Sts.
Pliés and port de bras, done with a light set of hand weights, wake up the small muscles in the arms and open the hips.
Pliés and port de bras
1. Stand with your feet hip-width apart and rotate the legs open to your "turnout" (external rotation) position. Line knees up directly over the middle of the feet. Form a circle with your arms, holding weights low in front of hips.
2. Begin your pliés by bending knees while bringing your arms out, up and over your head in a circle.
3. As you straighten legs to stand tall, lower arms back down to start position.
Do 10 reps.
Toronto Star
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