r/BALLET • u/Big_Kingfantasy • 2d ago
I feel tired after doing retiré as a beginner
I'm f/28yo, and I started to learn ballet 2 months ago with weekly classes. My core has always been good as I do cross training like pilates, lifting weights and cardio (aerobics, swimming) on almost daily basis. My plies and tendus are considered solid now and most beginner sets that I did on barre and center are quite easy for me to catch on. However, this change when my teacher introduced us retiré.
Although my core is strong to be able to do basic ballet moves, but retiré/passé is just different. My core just gave up after doing in a few times when I did it with and without demi pointe, and my mind just went 'blank' after that due to some kind of exhaustion that I've never knew of, which is interesting because I never feel physically tired after the classes (except the very first class). I've also gave up on doing pirouettes (my first time doing it) because I couldn't do it. Instead, I focused on balancing myself during centre class.
Is there any way to improve my core on my retiré? I would like to improve them so I can do pirouettes and other techniques asap.
For context about my current strength and level: - Although I did pilates but what I do is standing pilates, because my room is too small for a yoga mat. - I always rely on my core to do ballet as I'm not a flexible person. I can't even lift my legs up to the lower barre 2 months ago, but now I can lift my legs up to the lower barre during previous class last week. - Stretching is my worst enemy. I rather do many jumps and plies than stretching. - Just after a month and a half of training, I feel my feet are grounded/rooted to the floor.
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u/firebirdleap 2d ago
Retire/passe requires a lot of rotation of the hips, which means your hip abductors and a smaller part of your glutes have to work a lot to hold you in place. Most people that aren't ballet dancers - even people that regularly do pilates - rarely use these muscles, so naturally they are underdeveloped in most people.
It also require a fair amount of flexibility and strength in your hamstring. Since you said these muscles tend to be tight, that is another explanation.
Finally, in general, ballet is very hard. Even if you are very athletic in other sports and exercise styles it really is its own beast.
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u/Big_Kingfantasy 2d ago
Thanks. Your explanation about hip abductors kind of explains the reason.
Although ballet is hard, but I do find it not tiring than other sports I did.
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u/Catlady_Pilates 2d ago
You’re a beginner. It doesn’t really matter what other exercise you’re doing in the past, ballet will be very challenging because it’s new to you. And it’s hard! It takes many years to become proficient in ballet basics.
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u/dabblesanddonuts 2d ago
As a teacher, I'd suggest you work on coupe (like get it absolutely correct there) and slowly work your foot up higher until you get to retire.
If I had to chance a guess, -- your core might be so tight that your knees have probably been compensating for it. I tell my students to let their knee do the work. Because otherwise they tend to pick the leg up from the floor with their whole leg (which also changes your hip etc and it's the wrong muscles) that changes center of mass and your center of gravity, versus if you think of your knee doing the work and bending to get out of the way, it seems like it's more comfortable. Try it that way (even in your kitchen at home) and let me know?
Feel free to DM
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u/Big_Kingfantasy 2d ago
Wow thank you! I'll DM you once I find the comfortable spot for my retiré. My coupe is alright, but I still need practice to get it perfect. Probably I'll start from there.
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u/dabblesanddonuts 1d ago
No worries! Feel free to DM any time!
Also check out Miss A - her stuff is fantastic (all science and data based. Most of her students have all become nurses or something in science/engineering 😅)
https://www.instagram.com/reel/DDM3f5zRNkB/?igsh=MTlqdW8zcWF4c251MQ==
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u/dabblesanddonuts 1d ago
Actually this link to one of her older posts might help you more than the one I just sent.
https://www.instagram.com/p/C_suHtbgV32/?igsh=MWtvcGlvOXRoYWpzZw==
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u/shanlovesmusic 6h ago
In ballet, you want to align your shoulder and hips over your supporting leg’s toes. This is something I’m actively working on especially to balance in retiré on flat and on demi… or really anything working in the center on one leg. I personally find I often have to transpose my hips and ribs much farther over towards my toes than I would imagine to achieve balance (being careful not to lean that direction, just shift alignment) otherwise engaging my core alone doesn’t do much in terms of stability! Have you tried that?
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u/Mental-Reward9239 3h ago
It is probably rotational strength. Concentrate on those muscles, there are six rotators and they are very small. It takes time because it is not in the vocab of most training other than ballet! The piriformis will probably be the quickest to respond.
Secondly, since your core is strong retiré takes oppositional and pelvis in neutral. Thus, you will want to target your obliques and tranverse abs. I would forget about the rectus abdominus for this position. I also recommend PBT's online training for adults! It will help you target those areas and that position. I have been teaching that method for six years and it is highly effective for any level.
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u/Appropriate_Ly 2d ago
It just takes practice to build strength. When you first started lifting weights you started small and stayed consistent.
I’m not sure what you mean by using your core. Obviously everything uses your core but retire is lifting the leg to your knee, its inner thigh and quads mainly.