Guide to wearing a bra with your leotard

It's a common myth that all dancers are completely flat chested.  This is just not true.  For many of us,  just the stretchy fabric of a leotard is not enough support to make it through class without unwanted bounce.  While I am very petite, I still like to feel very secure and covered when I am dancing.  I will be explaining the best methods to use when choosing a bra to wear under your leotard.

Note: If you are young and have just started wearing a bra, it may seem fun to wear your bra to dance class.  If you don't really need the bra for support during class, it's best not to wear it (especially if it shows under your leotard).  Your teachers may see it as breaking dress code.  If you really do need a bra and no one else in your class seems to be wearing one, ask your teacher if it's ok to wear a bra under your leo.  She may have suggestions for the style you should use.

1.  Consider your leotard.  If you have a choice in what leotard you can wear, pick one with either a racer back, a high back/mandarin collar, or a relatively high scoop back.  If you can, wear a leotard with either thick tank straps or sleeves.  These attributes will help hide your bra under the leotard.  Avoid super strappy backs with big cutouts

Here are a few styles that work well:

Capezio basic short sleeve

Yumiko Laura

Yumiko Jessica

2.  Choose a style of bra that corresponds with the leotard.  If you have a racerback leo, choose a racerback bra (usually with thin straps so they won't show).  If you have a high back leo, any style of bra will work (straight across back with crossed straps or racerback styles can be hidden well--the straps stay in place and don't "peek" out).  If you have a scoop back leo, choose a bra with a straight across back and straps that are not crossed.

3.  Consider your needs in a bra.  Do you need compression?  Bounce control?  Concealment of headlights?  Choose a bra that meets your needs in a style that is compatible with your leotard.  Some dancewear companies like MotionWear, Eurotard, and Capezio sell sports bras.  Sports wear companies like Lululemon, Moving Comfort, and Nike usually have lots of choices as well.  Target's sportswear department usually has some good options too.

If you can, choose an option that is a sports bra that you can pull over your head.  If you choose a day-wear bra with a clasp in the back, it will make a bump under your leotard.  This may hurt if you do floorwork.

Take your leotard with you when bra shopping to make sure you have a good match.  Once you build up a collection of dance bras, take a few of them with you when you go leotard shopping.

4.  When choosing a color for your bra, try to pick either skin tone, black, or the color of your leotard.   Ideally, your leotard will completely cover the bra.  Sometimes this is not possible and a little bit of bra fabric will remain visible.  In this case, try to match the bra color with either your skin or your leotard.  If you wear a bra in a color that contrasts your leotard, it can look sloppy (especially if your school has a strict dress code).

If it's difficult to find a bra in the exact color of your leo (like hunter green, navy blue, or lilac), choose either a skin color or black.  A tiny bit of black bra showing is more refined and less "underwear" looking than white or light pink.

If your leotard is a light color like white or baby pink, always choose a skin colored bra so it doesn't show through the light fabric.

If you need a bra to go under your leotard for a performance, you can try a skin colored bra, or one with clear straps (if your director will allow this--sometimes clear straps can catch stage lights).  If it's super-important that the bra match your leo, get a white bra and use fabric dye to make it the right color.

5.  Always store your dance bras with your leotards and dancewear.  If a specific bra goes with a specific leo, fold or hang them together so you can always find them.  You don't want to be late for class because you can't find your bra.

  Do you have a favorite style of bra to wear with your leotard?  Leave a comment!

Tiny Tips: 50-50 turnout

Few of us have naturally perfect 180 degree turnout.  If you do a style of dance like ballet or Irish dance, you will be working on your turnout for your entire dance career.  To keep your joints from becoming stressed, don't push your turnout past your natural limits.  Share your turnout equally between both legs (don't push one foot into a perfect position and let the other turn in).  This is especially important when doing movements with a working and standing leg.  It looks much better to have both the working and standing leg partially turned out than to have one in perfect position and one turned in.

Dancewear to cover your bottom

For dancers curvier on the bottom, tight fitting dancewear (especially leotards and short shorts) can be intimidating.  In this guide, I will explain different dancewear options to help cover the bottom and make the dancer feel more covered and confident.

Note: If your studio has a strict dress code, you may not be able to use any of these tips.  However, most class uniform leotards are among the more modest styles, so you should at least be covered even if you do not feel flattered.

1. If you have to wear a leotard and tights, see if you can wear dance shorts or a skirt over top.  Another layer of fabric, even if it is thin (like a chiffon skirt), can cover you and make you feel a little better.

If you can't wear anything over your leo and tights, try to choose a leotard with a lower cut legline.  Some brands to consider are Capezio (basics line), Gaynor Minden, and Eurotard.  If your studio allows, you may also try a short unitard like this one from Bloch.

2.  If you are doing a style like jazz or tap, try wearing slightly looser shorts that are still short enough to show your legs, like the standard Soffe shorts (shown below).  Try wearing footless, capri, or short tights underneath for more modesty.  You can also try wearing shorts over dance leggings.  

You may also consider wearing a slightly longer, looser top that skims your hips.  I love my Natalie warm up sweater because it is just that long.  Lots of graphic dance t-shirts are cut in a slightly belled shape to accommodate dancers who use the shirts for coverage.

3.  In general, dark colors make the body look smaller.  If you want a more streamlined look, dress all in dark colors.  Sometimes loose garments can make large areas look larger, and sometimes they can help obscure areas you want to cover up.  Always try on dancewear like shorts to make sure you like the look.

4.  Don't despair.  Most advanced dancers have very developed quadricep and gluteus (thigh and butt) muscles.  More muscle means more strength and power, so push down your embarrassment and use your muscles for higher jumps, longer leaps, and better balance.

 If you have a favorite look that smooths a curvy bottom, leave a comment!

Tiny Tips: Sleep

To dance your best, you should aim to get at least 7 hours of sleep each night (though more doesn't hurt). Try to go to bed at the same time every night and wake up at a similar time each morning.  This will help you feel energized during the day.  If you have trouble sleeping, try a cup of chamomile tea and ditching all electronic devices an hour before bedtime.

What to expect at a pointe shoe fitting

As a dancer who has both been fit and fit other dancers, I have a wealth of pointe shoe fitting experiences.  In this post, I will overview the basics of what you can expect to happen during a pointe shoe fitting.

You can get a fitting at most local dancewear stores, most company flagship stores (like the Capezio store in New York City), and at some dance studios.  Always talk to your teacher to see where he or she would prefer you go for your fitting.  Most dancewear stores require dancers to make appointments for fittings, so call the store to get information and set your appointment day and time.

Try to schedule your fitting around the same time of day that you have pointe class.  (Over the course of the day, your feet swell.  If you get a fitting early in the morning and you have class in the evening, your shoes may not fit as well once your feet have swollen after a day of activity.)

Always wear comfortable clothes like yoga pants or leggings to your fitting.  You can wear a leotard and convertible or footless tights if you would like, but it is not required.  Just make sure you can move around and easily do a grande plie in second position.  

If you have already been en pointe, bring your old pointe shoes and toe pads to the fitting.  Most fitters like to see how your old shoes have been fitting you and if they are too small or have been causing you any problems.  If your shoes have been causing problems like pain or blisters, think about how you can tell the fitter this information.  The fitter will not know what you are feeling unless you speak up.  

If this is your first fitting and you have never been en pointe before, make sure your teacher has given you permission to get your pointe shoes.  Some teachers give suggestions about the type of toe pads or pointe shoes you should get, and some teachers want to attend the fitting with you.  Make sure you note the suggestions and/or schedule your appointment for a time that works for your teacher.

When you arrive for your fitting, the fitter will probably ask you some questions like how old you are and how long you have been dancing.  The fitter may take notes while he or she asks you questions.  Next, the fitter will probably look at your feet and evaluate your foot shape, flexibility, and muscle development.  You may be asked to tendu, plie, or eleve in first position.  The fitter may examine your ankles and knees as well.  These steps are most common at a first fitting or the first time you are fit at a new location.  If you have been fit at the same location multiple times, the fitters may skip these steps.  

Then you will put on toe pads.  This is a good time to bring up any of your teacher's suggestions, especially if they pertain to the type of toe pads you should have.  Toe pads, which look like just the toe of a sock, protect your toes inside your pointe shoes.  There are many varieties that are good for different shapes and sizes of feet.  Some are thick and some are thin.  At your first fitting, you will need to purchase toe pads in addition to your pointe shoes.  If this is a refit, start by putting on the toe pads you already have, but be willing to change to a different type if the fitter suggests it.  Also, you may need more accessories like spacers or toe caps.  The fitter should suggest these things if you need them.

Next, if you have pointe shoes already, the fitter should look at the old shoes on your feet.  You may go up in the shoes so the fitter can see how they are broken in and if you are all the way up on your box.  Of course, if this is a first fit, this step will be skipped.

After that, the fitter will start bringing out shoes to try on.  If it is your first fitting, the fitter should tell you about the parts of a pointe shoe (brush up on the parts with my anatomy of a pointe shoe video.) and give you a little tutorial about the best way to put on the shoe so it is straight on your foot.

Always try on the pointe shoes the fitter brings out even if they are not the brand, shape, or size you expect.  Just because your friend has a Grishko 2007 does not mean that a Grishko 2007 will work for your foot.  

Once you have the shoes on, the fitter should evaluate the size, width, shape, and shank hardness by looking at your feet in first position and in a "tipped up" position like this (you place one foot en pointe by gently bending your knee while the other foot remains in first position):

The fitter should manipulate the shoe around your heel to check the fit.  Try your best to hold still and maintain your position.

The fitter may tell you to take off the shoes and try another pair (or several more pairs), or he or she may think the shoe fits well.  After evaluating the shoe on your foot, the fitter should have you go to a barre.  The fitter should have you face the barre.  You may do a grande plie in second position to further evaluate the fit (in this position, all of you weight is down on your feet in your shoes).  

The next step is to eleve (up onto pointe) in first position.  The fitter will probably ask questions like whether you feel supported or if you are sinking (your toes are smooshing into the floor and hurting).  At this point, you may take off the shoes and try a new pair, or you may move on to more evaluations of this pair.  

When you are up in eleve, the fitter should manipulate the shoes around your heels to evaluate the fit.  If the fitter (and YOU) are satisfied with the shoe at this point, you can take fifth position and releve sous sous.  You can do some bourees to check if you are sinking when you are moving en pointe.  When you can bouree without your foot moving in the shoe or your toes smooshing the floor and hurting, you have probably found a good shoe.  

This process can take anywhere from 10 minutes to over an hour, so don't be surprised if you have to try on a lot of shoes before you find a good fit for you.  Don't be afraid to ask questions of your fitter.  He or she is there to support you.  

If your teacher did not attend the fitting with you, always show your shoes to your teacher before you wear them or sew on your ribbon and elastic.  This allows your teacher to have the final say as to whether the shoe is good on your foot.  If the teacher disapproves of the shoe, ask him or her what should be changed and go back to the place you were fit to exchange the shoe for a different one.  Most stores are ok with this as long as the shoes are in perfect condition.  

If you had your first fitting, only wear your new pointe shoes during class and under the supervision of your teacher.  You could hurt yourself or develop some bad habits if you wear your pointe shoes at home.

Dance studio etiquette

If you are a long time dancer who has studied at the same studio for a long time, you have probably picked up on the general dos and don'ts.  However, if you are new to dance, picking up a new style, or starting at a new studio, you may want to brush up on some general dance etiquette to help you get off on the right foot.

1.  Come to class on time and prepared. This includes wearing the proper dress code and having your hair pulled back.

If you are late, ask if it is ok to enter the studio, then wait for the teacher to acknowledge you.

If you aren't wearing the dress code, apologize to the teacher and ask if it's ok to participate in class. If you unintentionally violate the dress code because you are new to the style or studio, the teacher will probably be understanding.

2.  Don't enter the studio until it is time for class to start, especially if there is another class finishing up. If the studio is empty, ask if you can go in and start warming up.

If you are waiting for class in the studio lobby or lounge, stretch and warm up quietly. Chatting with friends is ok, but don't be loud or disruptive.

 If you are waiting in the lobby for tap class or hard shoe Irish dance, do not start warming up with your shoes on if the floor is hard. You will make a lot of noise. Instead, use a tap shoe cover, move to a carpeted area, or warm up in your socks or booties.

3.  When class starts, be aware of where everyone puts their bags and water bottles.  Don't assume that you can have yours next to you during barre or warm up.  If you are unsure of what to do with your things, ask someone.

4.  Never leave the studio without the teacher's permission.  The only exception is a health emergency (like you're going to be sick or your nose is bleeding).  If you need to use the bathroom or get a drink of water, ask the teacher first.  If you need to leave class early for an appointment, let the teacher know before class starts, and thank him or her for understanding when you leave.

5.  If you have an injury or are not feeling well, let the teacher know before class starts.  If you bring it up right before a difficult combination, it may look like you're trying to avoid working.

6.  Be respectful during class.  This includes not chatting, paying attention to the teacher, and watching other students when they demonstrate.

7.  Always thank your teacher after class.  If you have questions about anything, ask them after class.  This will show that you care and want to improve.

8.  If you accidentally leave something in the studio after class, ask permission to enter before going to get it.

9.  Never wear your dance shoes as street shoes when coming to or leaving the dance studio.

Are there any more etiquette rules you follow at your dance studio?  Leave a comment!

Tiny Tips: Coconut water

Coconut water provides fluids, electrolytes, and carbohydrates to help you maintain a healthy balance during and after exertion (whether it be a New Year's Eve party or a tough variation on stage).  Try drinking natural coconut water instead of sports drinks that have artificial colors or flavors.  If you are not a fan of coconut water's naturally tropical taste, try mixing it with 100% fruit juice for added nutrients.