{"id":49117,"date":"2020-04-13T13:02:36","date_gmt":"2020-04-13T13:02:36","guid":{"rendered":"https:\/\/www.danceforyou-magazine.com\/?p=49117"},"modified":"2026-04-16T11:33:46","modified_gmt":"2026-04-16T11:33:46","slug":"ballet-keeping-in-shape-in-the-time-of-lockdown-volume-1","status":"publish","type":"post","link":"https:\/\/www.danceforyou-magazine.com\/en\/ballet-keeping-in-shape-in-the-time-of-lockdown-volume-1\/","title":{"rendered":"Ballet: keeping in shape in the time of lockdown \u2013 Volume 1"},"content":{"rendered":"

Eighteen stars of dance today open up and explain to Dance for You<\/em> how they are living this emergency time and what they are doing to train both their physiques and their minds. Optimism, discipline, good food, hobbies, family time, meditation, inventiveness: here the first nine reveal their secret recipes to Alessandro Bizzotto<\/h3>\n

 <\/p>\n

The situation is a tough one. With the curtains down in many countries, going on stage and performing is not the only thing that ballet dancers are missing: as much of the world is locked down, doing class to keep in shape is a necessity, yet that cannot be done as easily as in a studio.<\/p>\n

Everybody is struggling to find his or her own way to stay fit during the COVID-19 pandemic emergency.\u00a0 Dancers, mostly unable to reach their theatres, are of course not an exception. And while in a growing number of countries people are barely allowed to leave home to buy food and basic necessities and any social interaction is seen as a risky move, training the brain becomes as important as training the body.<\/p>\n

This became evident from the very beginning of the long series of interviews I conducted to find out how some of the stars of the ballet universe are dealing with the confinement and the necessity both to stay fit (so that they can eventually resume their jobs in the shortest possible time) and to remain positive.<\/p>\n

\"\"
Ashley Ellis \u00a9 Rosalie O’Connor<\/figcaption><\/figure>\n

Principal of the Boston Ballet Ashley Ellis<\/strong> agrees. \u00abThis difficult time is very strange for all of us right now<\/em>\u00bb she tells me. \u00abHowever, it is so inspiring to see people around the world using various forms of technology to connect with each other, providing motivation and accountability through online classes, interviews and general encouragement<\/em>\u00bb.<\/p>\n

She has started with a training routine right away. \u00abTo keep myself going I have been doing a core Pilates series every day to stay connected and then mix it up between barre, running, other strength exercises, and a dynamic stretch series we practice with the Boston Ballet PT team and is fantastic for maintaining hip, leg, and core strength while not jumping<\/em>\u00bb.<\/p>\n

What\u2019s important is not wasting time, Ashley clarifies. \u00abI do think it is helpful at a time like this to stay busy<\/em>\u00bb she asserts. \u00abWith so much extra time it\u2019s a great opportunity to study or learn something new, come up with a creative project, and also to reconnect with people that you might not normally have the time to sit down and have a little FaceTime with<\/em>\u00bb.<\/p>\n

Isn\u2019t staying at home tiresome or boring? \u00abPersonally, I\u2019m glad that I\u2019m not having any trouble staying busy and keeping my mind occupied<\/em>\u00bb she affirms. \u00abI have a 14-month-old, Gray, who I\u2019m chasing around most of the day, and I have a dancewear brand, RubiaWear, that allows me to continue to be creative in other ways. I\u2019ve also been taking on some virtual teaching and other collaborations that might come up to stay engaged and working at this time<\/em>\u00bb.<\/p>\n

\"\"
Kim Lihoe \u00a9 Korean National Ballet<\/figcaption><\/figure>\n

Words full of poetry and truth are reflected by Principal of the Korean National Ballet, Kim Lihoe<\/strong>. \u00abFlowers were blooming as Spring arrived, but the things I was looking forward to doing have been put on hold for the time being because of COVID-19<\/em>\u00bb.<\/p>\n

\u00abMy daily life has completely changed, as all my colleagues\u2019 lives<\/em>\u00bb she adds, \u00aband here I am, training at home to keep in shape and maintain my fitness level. I try to do everything I can while staying at home \u2013 I do floor barre, I work using a band or a ball for fine motor skills, and I do barre exercises every day holding a table<\/em>\u00bb.<\/p>\n

One important area of focus, in her eyes, is food. \u00abDiet is playing a very important role as well<\/em> \u00bb she points out. \u00abI spend my days at home, so I keep every single meal <\/em>low in sodium for my child<\/em>. I have to say it seems to boost both the <\/em>strength and the well-being of my physique too<\/em>\u00bb. She really likes cooking. \u00abI used to take some cooking classes in my spare time<\/em>\u00bb Kim says, \u00aband after having a baby I started cooking at home every day \u2013 I myself cook every meal for my child. Now in my spare time I love watching movies with my husband\u2026 though I can do it only when my kid goes to bed early!<\/em>\u00bb.<\/p>\n

She is dealing with the emergency with patience and long-sightedness. \u00abIt is a matter of fact: social distancing and the shortage of masks have become a painful reality globally<\/em>\u00bb she tells me. \u00abPerformers around the world are moving online to cheer for one another: it is great, isn\u2019t it? Unable to go on stage for now, I <\/em>keep <\/em>ploughing through everyday<\/em> life, <\/em>patiently looking forward to one day when I can meet the audience again<\/em>\u00bb.<\/p>\n

\u00abI hope we will overcome this pandemic the best possible way<\/em>\u00bb Kim says, \u00aband I wish that, in the future, we all will be even able to<\/em> make the most out of this situation, in order to facilitate an environment where people can easily enjoy culture and arts not just indoors, but in open spaces too<\/em>\u00bb.<\/p>\n

\"\"
St\u00e9phane Bullion \u00a9 Benoite Fanton<\/figcaption><\/figure>\n

For Principal of the Paris Opera Ballet St\u00e9phane Bullion<\/strong> the days at home, in these weeks, start as a teacher. \u00abMy children have homework to do every day, their teachers send them to me and my wife, and we spend our mornings with the children helping them\u2026 as the early hours are the ones during which they can concentrate longer and work better<\/em>\u00bb.<\/p>\n

The children absorb much of his time. \u00abThey are our priority<\/em>\u00bb he proudly explains, \u00abso after the homework we play together on the terrace, and we cycle or we skate in the parking lot of the building. It\u2019s just after the children are gone to bed that I can think of myself and find some time to train and keep in shape<\/em>\u00bb.<\/p>\n

At what time? \u00abAt about 8:30 pm I start doing some stretching<\/em>\u00bb Bullion tells me, \u00abthen I do the barre and, after that, I move on to proprioception and balance exercises, to strengthening exercises for my muscles, to push-ups with different hand positions and to core stability\u00a0exercises. When the children leave me some time, I train my body also with some cardio exercises that don\u2019t require much space<\/em>\u00bb. It sounds like a long training session. \u00abOne hour more or less. I know it is not enough to be at my best\u2026 no dancer can be at the top of his or her game working at home, but it is just an interlude. It is about not being completely out of shape when I\u2019ll be back in a studio<\/em>\u00bb.<\/p>\n

To his mind, this moment is also an occasion to take care of his physique. \u00abI want to take advantage of this kind of training to work also on the little injuries I have been taking with me for a long time, so to try and heal them completely\u2026 but also to break some bad habits that can negatively influence me in those months during which I work a lot on different productions, dancing more than one role<\/em>\u00bb.<\/p>\n

St\u00e9phane has been one of the most famous stars of the Parisian company for several years, yet he has suffered few injuries. \u00abIt is new to me \u2013 being at home every single day<\/em>\u00bb he explains, \u00abas I seldom got injured. However, I really want to get the most out of this emergency and turn the period I must spend at home into something positive\u2026 although I admit I am extremely disappointed as I won\u2019t be able to have my debut in MacMillan\u2019s<\/em> Mayerling next May<\/em>\u00bb.<\/p>\n

What\u2019s most important now? \u00abI think being able to literally transform this experience, that\u2019s really negative as far as our job is concerned, into a period made of calm, of refocus, of relearning in some respects<\/em>\u00bb.<\/p>\n

\"\"
Maia Makhateli \u00a9 Artur Shesterikov<\/figcaption><\/figure>\n

\u00ab I am shocked by what\u2019s going on in Italy, I feel so sad for your country<\/em>\u00bb Principal of the Dutch National Ballet Maia Makhateli<\/strong> tells me when she picks up the phone. \u00abThough many countries in the world are now in a very similar situation<\/em>\u00bb. Her voice is light, I\u2019ve known her for some years now, but she\u2019s less playful this time.<\/p>\n

\u00abI was in Italy when it all started: I was supposed to dance Medora in Jos\u00e9 Martinez production of <\/em>Le Corsaire at the Rome Opera House. The theatre was closed down due to the coronavirus the day of my first stage rehearsal<\/em>\u00bb.<\/p>\n

\u00abWhen I saw Rome completely empty, with no people around\u2026 I was honestly frightened<\/em>\u00bb she says. <\/em>\u00abThen I came back home and in a few days we all started realizing the virus was quickly spreading across Europe. Panic was in the air. You know, I had been dancing so much in the last months\u2026 and then, out of the blue, we found out the virus had reached the Netherlands and our theatre was closed<\/em>\u00bb.<\/p>\n

What is Maia doing now that she is not rehearsing? \u00abI could not imagine the emergency would turn so serious at the outset<\/em>\u00bb she answers. \u00abIt was something new and I didn\u2019t know how to behave honestly. I felt very confused, so I started jogging and doing jump rope so to keep active and fit \u2013 I was scared it all would have been a shock for my body. Then, after the first days, I\u2019ve slowly started to build a routine: everyone must avoid the risk of letting himself or herself go and spend the day wearing pyjamas<\/em>\u00bb.<\/p>\n

When she tells me about her new daily life, I can recognize the strong, tenacious Maia Makhateli I used to know. \u00abWe cannot afford the luxury of being weak now<\/em>\u00bb she explains, \u00abI must be strong and keep going somehow. I know my family in Georgia is fine, so\u2026 now it\u2019s up to me: I can\u2019t give up, I want to make the best out of this situation. Furthermore, I have a little son, and my husband and I must take care of him: it\u2019s great in his eyes as mom and dad are home all day long, yet I don\u2019t want him to spend his days using an iPad or watching TV<\/em>\u00bb.<\/p>\n

What\u2019s essential, in Maia\u2019s mind, is to prepare her body for the moment the theatres will open again. \u00abI know it won\u2019t be easy, so I try to keep as fit as possible \u2013 I do cardio and floor barre every day, alternating two different levels of intensity. I use Skype both to talk with friends and to do some barre with my colleagues\u2026 all together. I\u2019ve got linoleum and a barre, so it all is a lot easier now<\/em>\u00bb.<\/p>\n

Will Maia be the same after the COVID-19 emergency? \u00abThe coronavirus will change us<\/em>\u00bb she answers me. \u00abI\u2019ve realized the moments we can spend on stage are beyond precious. Two weeks ago I watched for the first time a video of my performance of <\/em>Swan Lake as a guest with the company of the San Carlo Theatre, in Naples: I had never seen that recording, watching it brought tears to my eyes, as I realized how much I miss performing. We cannot take it all for granted. So, when the world will have won this fight, I\u2019ll remind myself of these moments stuck in our houses every single time I will feel tired and exhausted after a rehearsal or after a show. Here\u2019s why I won\u2019t give up<\/em>\u00bb.<\/p>\n

\"\"
Antonino Sutera \u00a9 Brescia-Amisano<\/figcaption><\/figure>\n

Principal of La Scala Ballet Antonino Sutera<\/strong> has never liked moments of pause. \u00abFor years it has been a kind of obsession<\/em>\u00bb he informs me after chatting on the phone for a little while. \u00abI used to consider going on working as a kind of medicine: I\u2019ve always had just two weeks off every year, and I have always spent the other two holiday weeks I had doing barre work and stretching. Here\u2019s why I immediately started building a routine at home the day after knowing my theatre was closed<\/em>\u00bb.<\/p>\n

His days are very well organized and he tries to keep himself to a regular schedule. \u00abIt can\u2019t be like rehearsing in a studio, but I have <\/em>1.5×1.5-meter shock-absorbing platform, which allows me to do barre, centre\u2026 and even some jumps: jumping is extremely important for me, as I\u2019ve built my career on high-energy and high-jumping roles<\/em>\u00bb.<\/p>\n

His Mondays are like his Sundays, but \u00abhaving stuff to do helps me both to find an inner balance and to make the most out of the time I am given. I do my workout exercises as well to keep my arms strong, training biceps and triceps, and some more exercises to tone up the muscle of my left thigh after an injury I had one year ago. I want this to be also an occasion to take my time, anyway, and to spend time with my daughters\u2026 my schedule is usually so hectic, it was great to have time to play Monopoly with my younger daughter last week<\/em>\u00bb.<\/p>\n

\u00abI<\/em> started seeing a nutritionist a few years ago, yet I have always tried to have a healthy nutrition<\/em>\u00bb Antonino reveals. \u00abOf course, I eat less today! I am not that hungry. My body doesn\u2019t need the food that\u2019s needed after an evening spent dancing Basilio in<\/em> Don Quixote!<\/em>\u00bb.<\/p>\n

He tends to be an optimist by nature. \u00abI really hope theatres will reopen soon, although I know it will take some time. Bit theatres and big companies will bear the weight of this crisis. On the contrary, I am worried about smaller companies: I really hope national governments will do something for them. We all will fancy and need to go to the theatre when the emergency will be behind us: art and culture feed our souls and encourage us to think about our lives\u2026 in order to understand what\u2019s going on better, now more than ever<\/em>\u00bb.<\/p>\n

\"\"
Laura Morera \u00a9 ROH – Johan Persson<\/figcaption><\/figure>\n

I reach Principal of the Royal Ballet Laura Morera<\/strong> via phone: hearing her serene voice in such a moment is a relief in some ways. \u00abIt is a horrible and anxious time for everyone. We cannot control what is happening but we can control our reaction to it, so I am trying to focus on the positives<\/em>\u00bb she tells me. \u00abThis is a rare chance to find out who you are as a person and not just as a dancer, something we will all have to do eventually or even when injured, so this might prepare you better for when that moment comes. You have time to really listen to your inner self and your body, to work on things that you wanted to improve on in your work<\/em>\u00bb.<\/p>\n

What is Laura doing in these days? \u00abI am taking company class in my living room, paying close attention to the greatest details, so I can hopefully be better when I eventually get back to the studio. When the Royal Opera House first shut down, I did not do anything for a week, but then I found my motivation. As dancers we need to move, it is easy for our minds to start playing tricks on us because inevitably our bodies feel different \u2013 many will be worried about weight and body shape. But there are so many ways to get fit! It\u2019s time to try out different things that might suit us<\/em>\u00bb.<\/p>\n

\u00abAs for me, yoga is that different thing<\/em>\u00bb she explains. \u00abThere are so many free contents online, so I found out videos of several different teachers and I am loving trying different approaches to this discipline and having the time to practice every day. I also meditate and practice breathing exercises and different techniques I learnt in Thailand to help heal my mind and keep me connected to my body<\/em>\u00bb.<\/p>\n

\u00abFood wise, take time to have proper regular meals that are nourishing and delicious<\/em>\u00bb she recommends, \u00aband listen to your body to find out how hungry you are. Avoid boredom snacking and remember to stay hydrated<\/em>\u00bb.<\/p>\n

Many dancers today use social media to live stream their classes. Laura doesn\u2019t. \u00abI am not on social media, which at the moment can make me feel shut out at times<\/em>\u00bb she reveals to me, \u00abbut my advice to students taking all these online classes is to really think about your level and what you are capable of. You can try new things and push yourself as long as you understand the technique behind it, so to stay safe. If nobody is supervising, learn how to adapt or ask for advice, and if you have really hard floor use a yoga mat to jump. It will help<\/em>\u00bb.<\/em><\/p>\n

She also suggests taking some time to watch movies or recordings of theatre performances. \u00abThey have always been a massive source of inspiration for my acting. For example, Glenn Close in <\/em>Dangerous Liaisons really helped me shape my Countess Larisch in <\/em>Mayerling, a deeply layered character. The last scene when she is booed out of the theatre, exiled from society, is always present in my mind when Larisch is kicked out of court in Act Three<\/em>\u00bb.<\/p>\n

Any other advice? \u00abPut on some pop music to release those happy endorphins and dance like nobody is watching\u2026 as right now nobody actually is! Be kind to yourself during this time and use it for personal growth. We will get through this<\/em>\u00bb.<\/p>\n

\"\"
Marcin Kupinski \u00a9 Esben Salling – Berlingske.dk<\/figcaption><\/figure>\n

Principal of the Royal Danish Ballet Marcin Kupinski<\/strong> explains that what he feels is important now, is staying busy. \u00abI work on small projects everyday<\/em>\u00bb he tells me, \u00abI fix small stuff in my apartment and I clean everything. Never sit back! I have even time to learn how to colour grade and how to edit some videos, and of course I listen to a lot of music at home. Furthermore, I try <\/em>to stay in touch with my family and friends via Internet as much as possible<\/em>\u00bb.<\/p>\n

He works on his physique too, of course. \u00abWhat\u2019s essential to stay in shape is keeping at least an intermediate level of fitness. So, keep doing the barre and train every part of the body so to go on having every muscle in some kind of activation: I mean doing a medium workout conditioning the whole group of muscles needed in ballet. Every day I do the barre and bit of centre, plus some general strengthening exercises. Once a day I even go for a bike ride on my own to get some fresh air<\/em>\u00bb.<\/p>\n

According to Marcin, this can even be the moment to gain some weight. \u00abYou know what? I eat more now<\/em>\u00bb he laughs. \u00abI have a very quick metabolism and my schedule at the theatre is always so busy\u2026 it can even prevent me from eating, from time to time. It\u2019s definitely time for me to gain weight<\/em>\u00bb.<\/p>\n

In his eyes, the future won\u2019t be all sunshine and rainbows. \u00abIt won\u2019t be easy for many theatres: people are losing their jobs and, after this emergency, limited incomes will prevent many people from finding the money for entertainment and culture. Culture will probably be the first thing to go out the window once more, due to the upcoming crisis \u2013 I guess difficult times are on their way<\/em>\u00bb. In spite of everything, he hasn\u2019t lost his optimism. \u00abLet\u2019s stay positive!<\/em>\u00bb he exclaims. \u00abWhy? Because we have a lot of spare time now, and spare time can be a cradle for inventiveness \u2013 so, let\u2019s take this great opportunity to be creative! It will surely help us<\/em>\u00bb.<\/p>\n

\"\"
Evgenia Obraztsova \u00a9 Mariia Kulchytska<\/figcaption><\/figure>\n

Principal of the Bolshoi Ballet Evgenia Obraztsova<\/strong> explains to me that she posted some of her video classes on YouTube. \u00abThey are on my channel. I really like <\/em>Knyazev\u2019s gymnastics, exercises that help you to keep fit: I found them very useful and I decided to make videos of myself doing them available. I hope they\u2019ll help everyone to practise during the lockdown<\/em>\u00bb.<\/p>\n

Until a few weeks ago she had the chance to take class at the Bolshoi. Now Moscow is locked down as well. \u00abBut I have a barre at home<\/em>\u00bb she says, \u00abso I can keep practising<\/em>\u00bb.<\/p>\n

\u00abFood wise, I can recommend intermittent fasting<\/em>. <\/em>That is what I personally do<\/em>\u00bb Evgenia answers me. \u00abL<\/em>ong story short: there is no special restriction, you just need to eat during a certain period of time that lasts eight hours per day. As far as I\u2019m concerned, I eat from 10:00 am till 6:00 pm and I eat nothing for the rest sixteen hours. I think it is a very good way for everyone to stay fit and healthy<\/em>\u00bb.<\/p>\n

According to her, everything will be fine sooner or later. \u00abI think art in general and ballet in particular will last forever. The current situation and the coronavirus emergency won\u2019t change them.<\/em> Ars longa, vita brevis. I guess that, when the lockdown will be over, theatres will open again, dancers will start performing again and dancing roles they love\u2026 and the audience will be back to see dancers dance, to see their favourite artists back on stage<\/em>\u00bb.<\/p>\n

\"\"
Mizuka Ueno \u00a9 Toshiaki Miyamoto<\/figcaption><\/figure>\n

Principal of the Tokyo Ballet Mizuka Ueno<\/strong> has experienced a slightly different situation. \u00abWe, the Tokyo Ballet, have been lucky enough to keep having classes and rehearsals till a few days ago<\/em>\u00bb she reveals.<\/p>\n

\u00abWe kept dancing with smiles on our faces, as we knew we were lucky<\/em>\u00bb she tells me, \u00abbut we had clearly in mind the fact that the world has changed from the very beginning. Arts and performing arts are considered non-essential ones during critical times. But I know from books I have read that during the wartime senior dancers tried to continue to dance all over the world, giving even very small shows to entertain people, to make them somehow happy. So, I keep smiling, believing in the value of arts like they did<\/em>\u00bb.<\/p>\n

She is mindful that trying to keep in shape without being able to reach a studio is not easy at all. \u00abCurrently, most of the dancers have no room and no music to rehearse. I see many videos of them having barre exercises. I totally agree when it comes to doing barre exercises every day at home<\/em>\u00bb. In addition, Mizuka has valuable advice. \u00abLet me recommend one more method as far as how to rehearse even in a very small bed room\u2026 \u00a0I\u00a0 developed it during my childhood years. Choose the widest space in your room and dance a choreography going back and forth the distance using the very same energy you would use on stage, even if you have to turn several times with piqu\u00e9 turns. It is important to imagine you are dancing on a stage. Try to stop the best possible way, finishing with an elegant position\u2026 as if you were on stage. Practicing fouett\u00e9s in a small space can even improve the accuracy of your fouett\u00e9s! And I guess many will find out that rehearsing in a room can even keep stamina up<\/em>\u00bb.<\/p>\n

Her final words are a true nod to hope even for those who are living in the darkest of times. \u00abA<\/em>fter COVID-19, I believe that people, myself included, will be able to appreciate the true value of happiness and peace. And hopefully the value of arts as well, leaving behind what\u2019s meaningless and futile<\/em>\u00bb.<\/p>\n[To be continued. The Volume 2<\/em>, with nine more ballet stars, will be published end of this week].<\/p>\n

 <\/p>\n

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Eighteen stars of dance today open up and explain to Dance for You how they are living this emergency time and what they are doing to train both their physiques and their minds. Optimism, discipline, good food, hobbies, family time, meditation, inventiveness: here the first nine reveal their secret recipes to Alessandro Bizzotto   The […]<\/p>\n","protected":false},"author":5,"featured_media":49129,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[72],"tags":[],"class_list":["post-49117","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-performance"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/posts\/49117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/comments?post=49117"}],"version-history":[{"count":1,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/posts\/49117\/revisions"}],"predecessor-version":[{"id":49132,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/posts\/49117\/revisions\/49132"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/media\/49129"}],"wp:attachment":[{"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/media?parent=49117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/categories?post=49117"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/tags?post=49117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}