What are the best exersices to improve au dehors and spagat?

Question:Hello Helen,

I suspect you may have more answers had these terms been in English. I'm afraid that I do not know "au dehors" in relation to dance.

To improve spagat? If you want to improve, does this mean that you can already do? How do you want to improve?

If you cannot already do this, you must first warm up thoroughly. Then rigourous stretching.

Begin by taking one leg behind you. gradually flatten the heel to the floor and bend the front leg as far as you can. Hold for 10, "bounce it" repeat the stretch, relax and repeat 5 times for each leg.

Repeat the exercise - but sideways.

Repeat the exercise side ways, but turn the straight leg to the ceiling and add a point and flex to the toes.

Next, standing tall and straight. Keeping the back and knees straight, arms above the head, bend from the hips slowly as far as you can go. Hold it for 10, go further, hold it for 10. Relax and repeat 5 times.

Sitting on the floor, legs together in front, arms above head, slowly stretch to toes, keeping back straight. Hold for 10, go lower, hold for 10, relax and repeat 5 times.

Sitting on the floor, legs as far apart as you can in front, arms above head, slowly stretch to right toe, keeping back straight. Hold for 10, go lower, hold for 10, relax and repeat 5 times for each leg and down the middle.

Put one leg on a low surface (start with something like a sofa) and stretch the other leg away slowly. ensure that you are not going to slip. As you become more flexible, raise the height of the elevated leg (arm of the sofa, back of the sofa, bookshelves etc)

Hope this helps. Do not forget to warm up and cool down.

Best Answer - Chosen by Asker: Hello Helen,

I suspect you may have more answers had these terms been in English. I'm afraid that I do not know "au dehors" in relation to dance.

To improve spagat? If you want to improve, does this mean that you can already do? How do you want to improve?

If you cannot already do this, you must first warm up thoroughly. Then rigourous stretching.

Begin by taking one leg behind you. gradually flatten the heel to the floor and bend the front leg as far as you can. Hold for 10, "bounce it" repeat the stretch, relax and repeat 5 times for each leg.

Repeat the exercise - but sideways.

Repeat the exercise side ways, but turn the straight leg to the ceiling and add a point and flex to the toes.

Next, standing tall and straight. Keeping the back and knees straight, arms above the head, bend from the hips slowly as far as you can go. Hold it for 10, go further, hold it for 10. Relax and repeat 5 times.

Sitting on the floor, legs together in front, arms above head, slowly stretch to toes, keeping back straight. Hold for 10, go lower, hold for 10, relax and repeat 5 times.

Sitting on the floor, legs as far apart as you can in front, arms above head, slowly stretch to right toe, keeping back straight. Hold for 10, go lower, hold for 10, relax and repeat 5 times for each leg and down the middle.

Put one leg on a low surface (start with something like a sofa) and stretch the other leg away slowly. ensure that you are not going to slip. As you become more flexible, raise the height of the elevated leg (arm of the sofa, back of the sofa, bookshelves etc)

Hope this helps. Do not forget to warm up and cool down.