Exercise For Ballet Dancers

Cross training is becoming more common for ballet dancers.  It helps prevent injuries, increases strength, and is a good mental break from the stress of dance.

 Cardio-Ballet class isn't considered an aerobic exercise because of the many pauses that take place.  If you find yourself struggling from lack of energy to finish a performance, you may want to increase your stamina. This can be achieved through a thirty minute cardio workout, just three times a week.  
What to do-If your a ballet dancer it's important to stick to activities that are low impact.  This gives your body a break from the demands of ballet.  Try walking, hiking, swimming, or a stationary bike.
What to avoid-High impact exercises like running, jogging, or jump roping aren't the best options for ballet dancers.  It could be too much for joints that need to stay healthy for dancing.

 Strength-Dancers typically have a weak upper body.  They spend a lot of time developing power in the legs, which causes an imbalance in body strength. Correcting that imbalance can reduce injuries.  Stronger core muscles are also helpful in resisting injuries, and provides the added benefit of enhancing dance performance . Strength training should take place two to four times a week.  
What to do-Pilates, weights, resistance bands, and using one's own body weight for exercises like push-ups, are great ways to encourage strength.  Focus on creating long, lean, and strong muscles.
 What to avoid-Dancers don't want to bulk up.  If you'll be lifting weights, seek guidance from an expert on how to gain strength without creating huge muscles. 

Flexibility-Dancers stretch all the time in class, but it's helpful to stretch on your own time as well.  I suggest doing a little bit each day.  Unlike strength training or cardio, it's safe to stretch as many times as you wish.  
What to do-Lifting your leg higher or bending your torso to the side requires flexibility in those body parts.  It's obvious what areas need to be stretched to have a greater range of motion, but you should also focus on the muscles that get too tight as a result from dance.  Calf muscles, quads, or hamstrings are a few examples.  
What to avoid-You can become too flexible, potentially leading to injury.  Be careful not to overstretch any part of the body.