Everyone knows that ballet is a graceful form of dance that is beautiful to watch, but some may not have thought about the health benefits of ballet. When training using the barre for form and stability, dancers use their whole body and get a great workout for their hearts, flexibility training and muscle coordination, according to a 2003 study reported in the "New England Journal of Medicine." Doing these exercises at home is easy if you use a chair, table or other piece of furniture for support. You should always check with your doctor before getting started with an exercise program.
Plie
This exercise starts using the back of a chair or other support as a substitute for the barre. Begin with your feet in first position with your toes turned away from the center of your body and your heels touching each other. Lift your outside arm straight out from your body and keep your back straight. Bend both knees out toward the sides of your body while keeping your back straight. Continue to bend your knees until both heels come off the floor. Straighten both legs and return to the starting position.
Tendu
This exercise begins with your feet in third position with your feet touching and one slightly in front of your other foot. You should use the back of a chair or other piece of stable furniture to substitute for the barre. Be sure your front foot is about half the length of your foot in front of the other. Keep your front foot touching the floor and slide it out until your toes are the only part of your foot touching the floor. Return to the starting position.
Degage
Begin this exercise in the same position as the tendu listed, and when reach the position where your toes are touching the floor lift your leg while keeping the rest of your body completely still. Raise your leg off the floor until your toes are several inches off the floor. Return to the starting position and repeat. This exercise can also be performed by moving your front foot to the side and lifting it off the floor, according to experts at DanceClass.com.
Grande Battements
This exercise continues the advancement of the tendu and degage by raising your foot to hip level while keeping the other parts of your body completely still. Your kicking leg should remain completely straight throughout this exercise and the kick should be a slow movement, according to DanceClass.com.
Member Comments