Powerful Bones. Powerful Girls.: Staying Strong: Fitness Fun | DNPA

You know how important it is to have
strong, healthy bones now and when you grow up, right? Here are some ideas of bone-strengthening activities to get you started. Bone-strengthening means your muscles (and bones!) are working against gravity —
think jumping, running, lifting weights. Do some of these bone-healthy activities every day.

An image of two girls playing soccer and an image of a girl playing tennis

A simple leotard with tights is best for class — wearing them allows the instructor to see that all your muscles are moving correctly.

Ordinary ballet shoes have paper-thin soles, no heel, are held on the foot with elastic, and come in different colors (but usually black or pink). The right and left foot shoes are identical and take on the shape of each foot through use.

Pointe shoes have re-enforced toes that help the toes bear the weight of the body and provide extra support for dancers going up on Pointe, but remember, Pointe is not for beginners!

Image of a girl practicing ballet positions

Stretching is one of the most important things a dancer can do. Stretching makes the muscles stronger and more flexible, so make sure you warm up and stay focused while stretching.

Make sure to eat foods with calcium like low-fat cottage cheese or a handful of almonds so that you can keep your bones strong and perform at your best.

Ballet is more than just physical exertion. It's the total process of expressing yourself through creative movement—have confidence in your self expression and in everything else you do!

There are five basic positions for ballet. All classic dance steps start or end in one of these five positions:

First Position—The heels are together, legs stretched straight. Turn your toes outward to form a straight line. Your arms should form a curve raised right above your waist. Your hands should be between your waist and the level of your chest.

Second Position—Separate your feet to the side about 1 1/2 feet apart. Your feet should be well turned out. Open your arms, rounding them slightly. Your elbows should be slightly lower than your shoulders.

Third Position—Put the heel of your right foot against the middle of your left foot. Bring your right arm up so that a semicircle forms above your head. Your left arm should remain in the second position.

Fourth Position—Slide your right foot forward so that it is parallel to your left foot with about 12 inches in between. Place your right arm overhead in a vertical position. Your left arm should be in the first position.

Fifth Position—Place your right foot close up in front of your left foot. The toes of your left foot should touch the heel of your right foot. Both arms should be overhead and form a round shape. There is a small space between hands.

For more information, visit: www.bam.gov/sub_physicalactivity/activitycards_ballet.html

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