Rad Ballet Exercises

Ballet increases your strength, flexibility, balance, endurance and improves your state of mind, according to the October 2008 "Science Daily." Ballet exercises require a strong core, which are your stomach, back, hips and pelvic muscles. A strong core helps protect your lower back from injury, keeps your posture in alignment and can give your abs a tight, flat appearance. You can incorporate basic ballet exercises into any fitness routine and do them three to four times a week.

Ballet Bridge and Twist

The ballet bridge and twist is combination of two ballet floor warm-up exercises that engage your core, lower and upper body. Sit on the floor with your legs straight, hands on the floor behind you and your torso in tall posture. Engage your core and lean back 45 degrees from your hips and lower all your weight onto your left arm as you raise your right arm up over your head. Reach your right arm back and to the left, twisting your torso. Hold this position for two to three counts and bring your right arm back to center and onto the floor. Push all of your weight into your arms and heels while you lift your glutes off the floor into a bridge. Hold the bridge for five to eight seconds and lower. Repeat the entire sequence on the opposite side. Do 10 to 12 repetitions on both sides.

Plié with Knee Lift

The plié with knee lift engages your core and lower body and helps increase inner-thigh flexibility. Stand with your feet shoulder-width apart, lengthening your spine and engaging your abdominals. Shift all of your weight into the balls of your feet and lift your heels off the floor. Squeeze your glutes as tight as you can to find your natural hip turn out, your heels with turn into each other. Lower your heels to the floor and center your weight evenly on your feet---this is your second position turn out. Plié by slowly bending your knees and lowering your tailbone toward the floor, stopping before you get to a 90-degree angle. Push back up by squeezing your glutes and inner-thighs as tight as you can. Shift your weight to your left leg as you come back to a full standing position. Lift your left foot off the floor and bring your left knee up to your left side as high as you can. Hold for two to three counts and lower your leg back to the floor. Repeat the entire sequence on the opposite side. Do 10 to 12 complete repetitions.

Superman Flutter Kicks

The superman flutter kick exercise engages your core and upper back and increases back flexibility. Lie prone on the floor with your arms and legs straight. Inhale and lift your head off the floor, then your arms and legs. Hold this position, squeeze your glutes and pull your heels in together. Flutter kick your legs by criss-crossing your right foot over your left and then left over right. Do 100 flutter kicks and release back to the floor, relaxing your head, shoulders, neck, arms and legs. Repeat this exercise five to eight times.