Body Language & Elegant Posture

Body language can have an amazing impact on any situation in your life.

#Great posture helps keep the body strong and upright. It protects the back, helps #strengthen the center, and speaks volumes about your #confidence level and #health. Remember what they say about first impressions? #Good posture can help you give a great one! Poor posture on the other hand can read as weak, uninterested, or that you are uncomfortable in your own skin. In #professional settings where the pressure is really on, like in an interview, pitch or presentation, having good posture is key!

If #posture is something that you struggle with, don’t worry. Anyone can build #beautiful posture through simple #exercises and work on creating better habits. Take a moment now and sit up, pull in with the stomach, and lift and open through the chest. Now pull back with the shoulders and lift the head slightly. This is what great posture feels like! The muscles in the back, shoulders, ribs and center are all engaging. Aim for this position in your workouts, especially in my standing cardio work, and hopefully, in your next big moment in the spotlight to project Ballet Body Sculpture posture, strength & confidence!

www.balletbodysculpture.com

"Surround yourself with people who inspire to be a better version of yourself." www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Thursday, May 14, 2015

Pear Shape Body Type - All You Need To Know

What is a pear body shape?

The curvaceous pear usually has a small upper body with lean arms and a narrow waist. All the body fat is distributed around the lower stomach, hips, thighs and bottom, and the hip measurement will be bigger than the waist and chest. However, this isn’t always a bad thing: wide hips are a traditional sign of fertility, and are considered extremely desirable in many cultures around the world.

What happens when pear shapes gain weight?

Pears are more prone to cellulite than other shapes due to the concentration of fat around their hips. They have, however, less chance of developing medical problems like heart disease. Pear shapes are fortunate in that they have the potential to make a big difference to their bodies if they follow the correct training programme


What type of exercise should pear shapes do?

The classic pear-shaped woman has a well-defined waistline and an enviably flat tummy, so most of their training programme should be focused on their bottom and legs. Cardio exercise will help get rid of excess body fat, but it’s the toning exercises that will help pear shapes fit comfortably into skinny jeans. The best exercises are the ones that lengthen as well as tighten the leg and hip muscles, like ballet. Try some exercises from Ballet Body Sculpture. You can start with a few exercises online or join live group classes in you are in the area. Or sign up for some private tuition to get real gains and significant positive changes. A few combinations for your choice:

BBS - Workout Class II

Sculpt Slim Ballerina Legs & Strong Core. The exercises are designed to get you super lean and slender, boost your metabolism, firm and burn!

Level -Beginner
Approx.25min

BBS - Workout Class III

Perfect For Those That Are Looking To Tone Glutes, Develop Great Ballet Legs & Defined Hips. A low impact body sculpting workout designed to strengthen, shape and tone the muscles in your legs and bottom.

Level -Beginner 
Approx.25min

BBS Workout Class-Barre II

Tone, Strengthen & Refine. Based on classical ballet dancer's barre, this Ballet Body Sculpture Workout class is created to help refining elegant posture, work the thighs, glutes, core, tone up all your muscles, lengthen, strengthen and sculpt a ballerina-like body from top to toe.

Level -Beginner /Intermediate

Approx.25min

Which celebrities have pear shapes?

Jennifer Lopez, Kate Winslet and Coleen Rooney are great examples of celebrities who have made the most of their shape without having to resort to extreme crash diets.

What else should pears know about their shape?

Research shows that women with a hip measurement of 40 inches (size 14) or more appear to have some level of protection against heart disease that is absent in slimmer people. That’s because hip fat contains a natural anti-inflammatory called adiponectin, which prevents arteries swelling up and becoming blocked. Storing fat around the hips also has far fewer health risks than storing fat around the waist, although, as with all body shapes, it’s important to maintain a weight that’s healthy for your height.

For more information how to shape and enhance your natural body type join our classes:

www.balletbodysculpture.com

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Magic Stretch Exercise To Improve Your Flexibility

In answer to all your requests about how to improve your flexibility without spending too much time for stretching. As we are all so busy with our modern lifestyle,  here you go - one of the most effective and simple stretch exercise:

The magic of this exercise comes if you do it every morning for 2 min before getting out of bed! This way you can not say you have no time or too busy during the day for stretching!:) Doing it first thing after you wake up really pushes your energy levels up, improves your circulation and wakes your whole body up gently. And it's done at the time when your body is still warm and relaxed!:)

So keep stretching and stay healthy!


Ballet Body Sculpture

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7 Ways To Be At Your Best

1. DON'T GIVE UP

If you want to learn a new skill, exercise,(or #ballet), you can't give up after your first #lesson. One of the ways to be the best you can be is by not giving up after failing a few times. Some people take longer to learn certain skills than others do. If you give up, then you'll never learn anything new.

2. BE PATIENT

You can't rush anything. If you want to #learn how dance, #coordinate your body, or to play an instrument, it's going to take practice. Nothing happens overnight. You have to be patient if you want to turn into someone that you're happy with. The new things you will try will take some focus, the more effective that will bring you the best results, will take the most of your concentration, is a simple 80 - 20 equation. 20% of effort for 80% of results, but the not the other way round..

3. HAVE A ROLE MODEL

Find someone successful to look up to. It can be a celebrity, a parent, or a neighbor. Just make sure that they have positive traits that will make you want to become a better person. If they set a poor example for you, then it could negatively impact you. Use #NLP exercises to increase the effects.

4. FIND A REASON

If you don't think that being a good person will get you far in life, then you're not going to bother to be the best that you can be. You have to realize why being your best self is so important. As soon as you do so, you'll have an easier time doing what is #healthy for you.

5. TALK TO POSITIVE PEOPLE

Have you ever heard that your boyfriend should make you want to be the best person that you can be? That's because the people you surround yourself with have a huge impact on your personality. If you only hang out with slackers, you'll become one of them. You need to find friends who strive to succeed, and will push you to do the same. Try our #group classes!:)

6. DO WHAT'S RIGHT

It's easier to look up some beautiful pictures of ballerinas or celebrities, admire, but think you can never be anything like them. Of course, by taking the easy way out, you won't be challenging your mind. You should stop doing the easy thing and start doing the right thing. It might make your schedule a little busier, but it'll help you become more worldly. Plus, you won't feel guilty for doing something you know you shouldn't be doing.

7. BELIEVE IN YOURSELF

You need to be optimistic if you want to be successful in life. If you assume that only bad things are going to happen to you, then you're setting yourself up for failure. A #positive mindset can turn your whole world around. Try it and see how much your situation changes.

If you put your mind to it, you really can accomplish anything. Give yourself credit, and stop assuming that you'll fail at anything that you try to do. What skill have you always wanted to learn, but never thought you'd be able to do? #Try it this week. No exceptions.

See you in the studio! ( Or you are welcome to join for our #online classes!) 

www.balletbodysculpture.com

Post by Ballet Body Sculpture.

Ballet Fitness class in Kensington | - Dance News from Dance Near You Class Finder UK

Ballet Fitness class in Kensington | - Dance News from Dance Near You Class Finder UK

Flexibility or Hypermobility - Find Out More

When you start exercising you may start to discover many interesting factors about physical functions of body, joins and muscles. Often people get a little confused between these two things - Flexibility & Hypermobility, or think that they are one and the same. But there is actually quite a difference between the two.

You can be Hypermobile and not Flexible, or Flexible and not Hypermobile, or both together or neither!

Hypermobility relates more to the mobility in your joints due to the tension in the ligaments supporting them, while Flexibility is more about the total range of movement that you have in your body, which depends on the amount of tension in your muscles, fascia and nervous system.

Around each of our joints are strong bands of connective tissue called ligaments that help hold our bones together. (Remember that ligaments attach bone to bone, while tendons attach muscle to bone). In some people these ligaments are very tight, while in others they are quite stretchy. If a person has very stretchy or “lax” ligaments we call this Hypermobility. This means that the amount of movement available in their joints is more than for a person who has tight ligaments. The mobility of the ligaments does not change very rapidly over time. However as we age, if the joints are not moved regularly, the ligaments may stiffen a little.

Some people are mobile in just one or two joints, while some people have excessive mobility everywhere! (There is a special test to see how hypermobile you are called The Beighton Scale that gives you a value out of 9).

Note that Hypermobility is very different to Flexibility. Flexibility is more about your muscles (and other soft tissues) and how much they can lengthen to allow you to move your body through a full range of motion. This can change very rapidly, whereas your Hypermobility will not. While Hypermobility is usually genetically linked, we all have the capability to change our flexibility if we work on the right things.

You may feel tight in your muscles one day and loose the next, due to the amount of exercise you are doing, trauma from overstretching, changes in the temperature or hormonal change.

The one big myth that is that flexibility is all about your muscles. There are so many other systems that contribute to the amount of flexibility you feel in your body, so it is important that any flexibility routine that you do cover all bases. In our training classes and ballet workouts we make sure that there are exercises that contribute to your neural mobility, fascial tension, dynamic flexibility and strength and the power of your mind over your body, as well as static stretches.

Join our ballet workout classes in various locations and discover the real flexibility that is inside you today!

www.balletbodysculpture.com

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Breathing - How to use it correctly during exercise & ballet class

Breathing is very important, especially whilst excessing, dancing, doing any fitness activities as well as ballet. It will not just supply your body with the right amount of necessary oxygen, but also will allow your whole body to start functioning in a better way. Obviously if you don’t breathe you’ll die. But doesn't just mean to inhale-exhale as you need it. To start using your breath to your advantage you have to learn to harness your breath and use it as a tool.

Whenever you’re flexing a muscle, you should exhale, and when you’re lengthening, you should inhale. The idea is to put air space between the ribs and spine, and to lengthen as much as possible, and then keep that length as you exhale. Focus on holding your stomach muscles whilst breathing, keep them pulled, but allow your breath to travel deep down. Instead of relaxing your lower stomach every time you breath in, keep it pulled, shudders down and expand your lungs and diaphragm.

Experiment with your breathing our ballet workout classes. Try to focus on your breath and you fill find that you can harness strength you didn’t know you had. Learning to breath correctly and hold your posture at the same time is a great benefit. To learn more join our classes:

www.balletbodysculpture.com

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The Power Of Your Mind - How To Achieve Dramatic Results

If you want to improve everything from performance, fitness level, appearance to the time it takes to recover from an injury, look no further than your own head. The secret is a simple thing called imagery, or imaging, and it is something that you already use all the time.

“Everyone uses imagery, just not systematically,” says Eric Franklin, director of the Franklin Method Institute in Uster, Switzerland, and a member of the International Association for Dance Medicine and Science. “You cannot think or do anything without it.”

Imaging is the process of mentally going through a movement, an emotional state or a future scenario. Research of sports and dance psychologists has shown such mental activity creates changes in the brain that are similar to those happening when a movement is actually performed, which means that effective visualization, or imaging, can help you do something you have never been able to do before.

Imagery is perfect for improving self-confidence and technical skill. It’s important to make your image as realistic as possible, creating a strong mental anchor that would put you in a situation of already achieved results and give you confidence in being able to reach the goals.

Successful imaging requires that your image be based on an understanding of biomechanics, literally how your bones and muscles work together to accomplish a movement. Once you’ve developed an image that works, put it into action using an approach that sparks your imagination. 

“Basically, you want a change in the way your nerve cells are organised to create movement,” says Franklin. “To do that, you really do need a new feeling. Until you’ve done that, you haven’t made a fundamental change.”

The easiest and most basic kind of imaging is outer, or external, perspective, in which you see yourself from the outside, as if you are watching a movie. Those who are just beginning to image can use an external perspective to help themselves conquer stage fright. But remember, “You must create a reality,” says Franklin, “otherwise, it is a mental fantasy, not mental preparation.”

We all are able to create the best ourself if we put some effort and the right attitude. Engaging your bring power will take you to your most desired goals rapidly and the results become very dramatic. Looking younger, feeling fitter, healthier, more attractive, confident, happier, successful...or more, it's all within the power of your brain. 

To learn how to access this great potential within yourself, join our classes and start developing wonderful power using Mind & Body connections.

www.balletbodysculpture.com

Post by Ballet Body Sculpture.

Get Effective Results Training With BBS - See what our clients say...

"I always wanted to start ballet lessons as it felt very appealing, but at my age I didn't feel very comfortable in joining local ballet school, as I felt ballet is only for young people or for professionals. But when I received a flyer from Ballet Body Sculpture I got really interested, to sculpture the body using ballet caught my attention.

Since I started the lessons with Asta, I felt a big improvement in my flexibility, coordination, body awareness and control, which I was unable to achieve in all my previous training, even working with a personal trainer. My posture improved and movements become very fluid and elegant. I love when I get the exercise form correctly, it always makes me feel really elegant and gives a nice feeling of confidence.

For anyone that is thinking but is hesitant to try the classes, I would definitely recommend to try at least one lesson and you will immediately start to feel the difference. The exercises are very well developed and focused specifically for a women's body, leaving the feeling of warm, well conditioned and toned body after every workout." Britta Dietsche


"Ballet Body Sculpture training classes is something for which I have been searching for over 30 years. 

Since my childhood I always wanted to try ballet, but never really felt very comfortable, or it was never the right time. After 10 years as a scientist, I started to focus more on my body awareness and decided to try something different and unique.

Undertaking the lessons on the regular basis has significantly improved my posture, flexibility, self expression and confidence in my body. I have developed core strength, flattened my stomach and significantly reduced bloating. Changes to my walk and movements in my daily life have become so apparent that people started to compliment me on my grace. I really enjoy seeing my weekly progress, and being able to relax and de-stress during the class, it's great seeing what my body is capable of achieving!

For anyone thinking of trying Ballet Body Sculpture, I would say, if you start you, will never regret.  The exercises are very well designed to achieve your goals. Trust the teacher, be prepared to be open and listen, work with yourself and the results will be rewarding." Melissa 


So why not to try and see for yourself:)


www.balletbodysculpture.com

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