Ballet dancers have long, lean bodies, thanks to the rigorous exercises and lengthening exercise moves that are part of their training. Ballet dancers don't bulk up with exercises, so they have lean muscles to show for their efforts. If you want a body like a ballet dancer's, incorporate ballet moves into your everyday workout. Stretches and dance moves that might not seem strenuous actually can give your daily workout a necessary boost and help you carve the lean dancer's body you crave.
Plie
A plie is one of the most basic moves in ballet, and one that can help tone your butt and thighs, notes "Fitness" magazine. Stand with your feet turned out in opposite directions. While holding onto a bar or chair for support, take a deep breath, then drop down as low as you can, pushing your knees out and over your pointed-out toes. Take three counts to dip down and three counts to come back to start, and aim for 15 plies per set.
Lateral Leg Lift
Lateral leg lifts should be done with the support of a bar or hard-backed chair, and they are demonstrated in "Women's Day" magazine as part of an effective leg workout. Hold on to the chair and take a deep breath, holding your body erect. With your right hand holding the chair, lift your left leg and arm forward while inhaling. Twist your leg so it is extended to the side of your body before coming back to start. Repeat with your right leg and arm. Complete at least 10 repetitions on each side per set.
Passe Lift
Passe lifts are easily recognizable as part of a ballet dancer's repertoire of dance moves and can be replicated for your benefit fairly easily. Stand straight, then lift your left knee up, resting your foot on the inside of your right shin. Extend your arms over your head in pirouette position, then slowly bend your body to the left side, contracting your abdominal muscles to support you. Hold for 3 seconds before coming back to start, then repeat on the other side. Do this exercise 10 times for each side.
Standing Hip Extension
Health.com suggests a standing hip extension to tone the glutes and thighs. Standing behind a chair, place your hands on the back of the chair, with your body facing it squarely. Lift your left leg backward until you feel a strain in the back of your thigh, and pump your leg five times before coming back to start. Repeat with your right leg pumping, and do each side five times. Keep your tummy pulled in to help work your abs as well.
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