The long, lean appearance of a ballerina is the result of strict training and intense workouts. The ballet barre is used to train dancers in the art of classical ballet and is commonly found in performing arts schools and dance studios. Barre workouts develop strength, flexibility, agility and endurance to improve performance. Ballet barre exercises build lean muscle.
Grande Plie
Performing grande plies strengthens the muscles in the quadriceps, hamstrings, calves and glutes. Begin standing with your heels together and toes turned out; this is called first position. Gently hold the barre with one hand and extend the opposite arm out to the side for balance. Bend your knees outward and lower your hips toward the floor. Keep your abs tight and chest lifted. Slowly raise your heels off the floor at the bottom of the movement. Lower your heels back to the ground and press up until your legs are completely straight. Repeat this movement 20 times.
Releve
The releve tones calf and hamstring muscles. Start in first position with one hand resting on the barre for balance. Tighten your abdominal muscles and keep your back straight. Lift your heels off the ground to elevate your body onto the balls of your feet. Squeeze your calves at the top of the movement. Slowly lower to the ground and return to the starting position. Repeat this exercise 20 times.
Grand Battement
Doing a grand battement engages the muscles in the quadriceps, hamstrings and glutes. Stand with your feet in first position with one hand holding the barre. Keep your core muscles tight and make sure your spine stays in a straight line the entire time. Sweep your outside leg straight forward until it is even with your hips. Hold this position for two seconds and lower the leg, returning to first position. Repeat 20 times on each leg. Then perform the battement to the side, for 20 repetitions on each leg. Finish with 20 to the back.
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