Ballet dancers epitomize strength, grace, balance and beauty. Their bodies are lean and toned, carrying them across the stage in leaps and bounds, seemingly floating on air. Looking to ballet for tips on achieving the lean and toned legs of a dancer makes sense, especially if you would rather hit the stage than the gym.
Plie Squat
In ballet, the grand or demi plie signifies a slight or a deep bend of the knees. A plie can be performed in any of the basic ballet positions, but if you're not a regular dancer, in order to protect your knees, practice the grand plie from second position. Stand with feet just slightly wider than shoulder width apart. For balance you may want a sturdy chair in front of you. Rotate your legs externally from the hips so that your toes point outward. Bend your knees, press the weight of your body through your heels, and lower yourself until your knees form a 90 degree angle. Make sure your your upper body remains upright and straight, and that your knees do not protrude farther forward than your toes. Press through your heels and straighten your knees, returning yourself to the starting position. As you practice this position, you may add arm movement to the squat by sweeping your arms in a large circle up and out to the sides and over your head while you squat and retracing the circle down as you stand. This exercise works all major muscle groups of your legs.
Releve Calf Raise
Performing a releve in ballet means that you raise your body up on your toes. Releves work the calf muscles and, as you improve, enable you to spring into the air with ease. Stand with a chair in front of you for balance. Place your feet in first position: heels together, legs turned out from the hips and toes pointing outward. Squeeze your hips, thighs and butt tight to enhance the exercise and press through the balls of your feet, lifting your body up until you're balancing on the balls of your feet. Hold for three seconds and lower to starting position.
Jumping Exercises
Both the plie squat and the releve calf raise can be turned into plyometric exercises with practice and experience. Plyometric exercises incorporate jumping and tend to be harder on the joints. You should only incorporate them into your workout once you have mastered the skill and technique of the movement.
To perform the plyometric plie, stand with feet just greater than shoulder-width apart, turning your legs externally so that your toes point outward. Squat down, pressing your body weight through your heels, bending your knees and keeping your torso upright until your knees form a 90 degree angle. When you reach the bottom of the plie squat, spring up into the air by pressing into your heels and then lifting up onto the balls of your feet until your feet come just off the ground. There is no need to try to jump high. Land softly and controlled, attempting to land in the exact reverse of the jumping movement.
To perform the plyometric releve, stand with your heels together, toes pointing outward. Lift your body weight up onto the balls of your feet. Once you are balanced on the balls of your feet, bend your knees slightly, and as you extend your knees, spring up into the air. There is no need to try to jump high. Land on the balls of your feet and slowly return your heels to the ground.
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