Ballet dancers tend to have long, slender physiques that have become the inspiration for a new workout trend, ballet barre workouts. The barre is used in ballet classes to increase strength, endurance, agility and stamina. Ballerinas participate in strenuous workouts at the barre to improve overall performance when executing choreography. You can perform ballet class exercises to develop a lean, toned appearance.
Plies
Plies, pronounced plee-ayz, stimulate the muscles in your quadriceps, glutes, calves, hamstrings and core. Stand with your heels together and toes apart. This is called first position. Place one hand on the barre and the opposite arm out to the side for balance. Keep your back straight and abdominal muscles tight. Bend your knees out to the sides and slowly lower your hips toward the floor until you feel a stretch in your hamstrings. Keep your heels on the ground. Squeeze your butt and thigh muscle and press back up to the starting position. Repeat this motion 20 times.
Ronde De Jambe
Doing ronde de jambes works your quadriceps. Begin in first position with your right hand on the barre and your left arm extended out to the side. Slowly brush your left leg forward. Raise your left leg about six inches off the ground. Keep your thigh muscles tight. Slowly rotate your leg around to the side and then back, making a half-circle with your left foot. Lower your left foot back to first position. Repeat ronde de jambes 20 times on each side.
Releve
Releves strengthen the muscles in your calves, thighs and butt. Stand with your feet slightly wider than shoulder-width apart with your toes turned out to the sides. This is called second position. Extend both arms out to the sides for balance. Squeeze your abdominal muscles to keep your body stabilized. Lift your heels and elevate your body onto the balls of your feet. Slowly lower you heels back down to the ground. Repeat this exercise 20 times.
Battement
Performing battements develops the muscles in your thighs and butt. Start with your feet in first position and rest your right hand on the barre. Slowly raise your left leg straight out to the side until it is hip-height. Hold for a couple seconds. Slowly lower your leg down to the starting position. Repeat this movement 20 times on each side.
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