Ballet bunheads exercise band, exercises?

Question

Can any of you explain how to do some good exercises with one of these things, in like good detail?

Thanks

Also what strength should I buy, they come in three strengths and I am thinking the heaviest band, but I am not sure if that might be to much for me.

Answer 1

I'd get the medium strength and the heaviest and build up. Point and flex your feet while using the band for resistance. Also, trying sickling and winging your feet, and doing ankle rolls, to strengthen all of the muscles there.

Answer 2

Hold both ends in one hand, wrapping it around your foot length ways, when it's flexed, and slowly point and flex. You can also wrap it around just your big toe to strengthen that, but that can poke holes in the band.

Answer 3

depends what your looking to strengthen. I'll just assume your focusing on your feet & ankles.

1) sit with legs straight, take the band and put your toes on it (in the center of the band) in demi pointe. Pull the band tight (toward you). Point and flex.

2) same thing but with your legs bent to begin. Then pointe and flex using plie, bringing your knee toward you, then straighten and point.

3) Take the band and wrap it around your toes & ball of the foot. Pull the band toward the inside of your leg. You should have it so that the outside of your foot is in the center of the band (lengthwise) and both ends are being pulled in the opposite direction. Now bend your foot toward you other leg then back away from your body (against the pull of the band). This strengthens the muscle on the outside of your calf.

I know thats really confusing, but it's hard to explain. If you have a dance teacher or know someone who has used them before, you should ask them to show you. If you need further clarification just send me an email and I'll try to help. [e-mail]

and as for band strength, I suggest getting medium. If you use a band thats really strong and you have weak feet, it can mess you up - you might subconciusly start using it wrong. If the medium band turns out to be weaker than you expected you can always just pull it tighter.

Good luck!