You don’t have to be professional ballerina to do this ballet inspired exercises to tone your body and strengthen those muscles. The most important thing when you do ballet workouts is to keep your feet open as much as you can, so you can work on the inner muscles and the hams. The feeling should be like your legs are opening from the hip, the knee and down to the feet. Great this about ballet exercises is that they do both things: working on the muscles and in the same time on your flexibility. This days are very popular the “barre” workouts, which are exercises that include stationary handrail that is famous in the classical ballet classes, which gives you support while you make some workouts that require balancing. They give you more feminine and well shaped muscles to your whole body. It is not secret that ballerinas have one of the most beautifully shaped bodies, and that is no accident. So, give this exercises a try and follow the positive changes on your body.
1. Warm Up
The first thing you need to do in every kind of workout, is of course – the warm up. Because your body before it is cool and if you directly start doing hard exercises it may lead to potential injuries. Seat on the ground and try to reach the feet with your arms. If you are on the point when you can already do that, then slowly start closing your belly to the knees. Stop at the point when you feel pain, hold it a few seconds and then release. Repeat this a few times.
2. Flexibility Stretches
The next thing is to work on your flexibility. The back, the arms and the legs. You can do the back stretching in sitting or standing position. Bring the left arm to the right side, and stretch the side of your back, and then do the opposite. Then, to work on your splits sit on the ground, open your legs and try to bring your body the closest to the ground as possible. It ay help if someone pushes you gently on the back to help you.
3. First Position “Plie Releve”
Plie is some sort of ballet form for the famous “squats”. It is a movement where you bent your knees. This first position requires you to hold the barre with two hands, position your feet one to another with the heels touched, but the toes facing the opposite sides. Then, lift your feet and bend your knees. Hold this position for 30 seconds and then repeat a few times. It is great for toning the lower legs.
4. Second Position “Plie Releve”
This is the same position but with the fit separated and the barre is held with only one hand, which makes the exercise a little harder. As you go down bring your hand down, and when you go up the hand goes the same way, just like on the picture. The exercise is done on releve, which means that you need to rise up on the tip of the toes.
5. “Releve Pase”
Pase is the pose when one leg is bent in the knee (which is facing on the side) and the tip of the toes goes to the knee on the standing leg. You should do this exercise on releve, because it is more effective that way. As much as you manage to stay in this position, the more you strengthen the muscles. And for the ones that want to go a step further, try doing this pose without holding on to the barre, which will make you work on your balance. Don’t panic if you start falling, just try to find your point when you are the most stable.
6. “Releve Developpe”
Developpe is raising and extending the leg as much as you can. The secret for almost every ballet movement is to hold your knees as straight as you possibly can, so you can maintain your stability. To the pose from the picture and try to hold your balance while raising your arms up in the air.
7. Legs and Arms Toning
We came to the harder exercises that require more body durability. Lift your leg up and in the same time bent your body a little front so you can stand stable. This is a position that is hard if you hold it more than 30 seconds, but be persistent and don’t give up. Lift up weights if you want to make it even more intense.
8. “Saute” or Jumps
Saute is the basic jump, and in this picture you can see a professional ballet dancer demonstrating it. This is a complex version where she changes her feet in the air, but you don’t need to do that. Hold your hands tightly down in a curved position, open your feet, make “plie” which will be a help to reflect from the ground, and when you lend make the same “plie” so you won’t hurt your knees.
9. Abs Workout
Great abs workout, and to make it you need to hold the barre for help, and lift your legs up holding them together and straightening the knees to their maximum. Do this with intervals of pause. If it is too easy for you, do this exercise without holding the barre.
10. Back Band
The last exercise is to stretch, after the hard ones before. Do the same ones for the splits, and don’t forget the back. Try to do this same position as the picture. And with that your improvised home ballet class is done. You will be done in 45 or 60 minutes.