Ballet Dance Warm-up Exercises

Ballet classes start off with basic movements to warm up the body and progress to more challenging combinations. Ballet dancers begin at the ballet barre, a simple bar attached to the wall where a dancer rests one hand during exercises, and then work on the studio floor.

Pliés

Classical ballet technique classes begin with pliés. A plié incorporates bent knees. The plié exercise at the bar takes the dancer through all five positions in ballet, executing pliés in each position. A common plié exercise is two demi plies, half or small plies, followed by one grand plié in first, second, third, fourth and fifth positions. The plié exercise is done twice, first with the right hand on the barre and then facing the other direction with the left hand on the barre.

For a plié in first position, place your right hand on the barre. With your feet turned out, heels together and toes facing away from each other, stand with straight legs. Slowly bend your knees as much as you can without taking your heels off the ground. Straighten your legs and return to the starting position to complete a demi plié. For a grand plié, start in first position again and slowly bend your knees passing your demi plié position then lifting your heels from the ground, bending as far as you can to the deepest level of your plié, keeping your body and back straight. Slowly return to your starting position by straightening your knees and keeping your back straight as you rise back up to a standing position.

Port de Bras

A port de bras involves stretches with the arms in the ballet's five classical positions. An easy one is the port de bras in first position, basically a forward bend. Stand in first position with feet turned out, knees straight and heels touching together. Hold your arms out to the sides, perpendicular to the ground in a ballet second position. Your arms should be slightly curved as if you are wrapping your arms around a giant tree trunk. Keep your body and back straight as though there is an invisible wall behind you. Slowly bend forward, keeping your legs straight and your back straight. As you bend forward, slowly float your arms downward into a high fifth position as you stretch. Try to touch your face to your knees. Come back up to a straight standing position, reversing the same movements you used to bend forward. This gives the back of your legs a stretch and warms up your muscles.

The Frog

This warm-up also keeps your hips warm and flexible while waiting backstage to perform. Lie on your stomach with your legs and feet turned out in a ballet first position and legs straight. Bend your knees and bring your legs out to the sides as you would in a grand plié position. Put the soles of your feet together and hold them there. You should resemble a frog, and your feet will come off the ground. This is similar to a reverse butterfly position. Lie in this position for five to 10 minutes to open up your hip sockets, helping you to turn out from your hips.