Ballet floor exercises include the basic ballet movements. Movements are taught at the barre and strengthen the muscles of the entire body from a standing position using body weight as resistance. A well-executed ballet exercise routine strengthens the larger muscles of the leg followed by smaller leg muscles and then those of the foot. The goal of a ballet routine is to strengthen muscles without extreme fatigue. Stretching following strengthening is important to achieve the long lean appearance characteristic of ballerinas. Use a stable chair or ballet barre, if available, to perform these exercises.
Grand Battement Front
Begin this exercise from a standing position with the hips facing forward, right hand on the barre at hip level. Slowly kick your left leg up to hip level, keeping the leg perfectly straight. Lower the leg toward the ground. The only thing that should move is your leg; keep everything else still. Repeat this kick for the desired number of repetitions, and then perform the exercise using the other leg. This exercise strengthens the muscles of the leg as well as the core.
Demi Plie
Begin this exercise with the feet in first position, feet in a V formation with the heels together. The hips should face forward with the right hand on the ballet barre and the left arm lifted out in front of you. Bend your knees and lower your body about 12 inches, and then return to the starting position. Repeat this lowering and lifting of the body for the desired number of repetitions. Be sure to keep your knees in line with your feet. This exercise strengthens the muscles of the lower body with emphasis on the quadriceps.
Grand Plie
Begin this exercise with your feet hip distance apart, feet turned out, and the heels in line with the shoulders. While keeping your back straight, bend your knees and lower your body until the knees are bent to 90 degrees, with the thighs parallel to the floor. Return to starting position and repeat the lifting and lowering of the body until the desired number of repetitions are complete. This exercise strengthens all the muscles of the legs, with the focus on the inner thigh.
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