Ballerinas are known for their light, graceful movements. The lean physiques of classically trained ballet dancers, has inspired a new trend in exercise. Ballet dancers perform intense barre workouts to maintain a high level of athleticism required to perform difficult choreography. The ballet barre is used in dance studios to perform workouts that improve flexibility, stability, balance and muscular strength. You can perform ballet barre exercises at home without the need for dance shoes.
Releve
Doing releves, pronounced rel-uh-vey, strengthens the muscles in your quadriceps, hamstrings and calves. Stand in first position. Place your heels together and toes apart. Hold the back of a chair with your left hand for balance. Extend your left arm out to the side to engage your shoulder muscles. Slowly lift your heels off the ground while keeping your legs straight. Keep your core tight so your back remains straight. Press up until your body weight is supported by the balls of your feet. Slowly lower your heels to the ground. Repeat the movement 20 times.
Tendu
Tendus, pronounced tahn-doo, stimulate your quadriceps and calves. Begin in first position. Rest your left hand on the back of a chair to stabilize your body. Lift your right arm out to the side to work your shoulder muscles. Squeeze your abdominal muscles and keep your chest lifted. Slowly brush your right leg out to the side with your toe pointed. Your toe should remain on the floor. Return to first position. Repeat 20 times on each leg.
Arabesque
Performing arabesques, pronounced ar-uh-besk, develops the muscles in your hamstrings and glutes. Start in first position with your right hand holding the back of a chair. Lift your left arm straight out to the side for balance. Slowly extend your left leg straight behind you. Try to lift your left leg as high as possible. Don't allow your upper body to lean forward in an attempt to raise your leg higher. Your flexibility determines your range of motion. Hold this position for five seconds. Slowly lower you're your leg to the ground, returning to first position. Repeat for 20 repetitions on each side.
Grande Plie
Grande plies, pronounced plee-ay, work your quadriceps, hamstrings, glutes and calves. Stand with your feet in first position. Extend both arms out to the sides to engage your shoulder muscles and stabilize your body. Slowly lower your hips towards the floor while bending your knees out to the side. Lift your heels off of the ground at the bottom of the movement. Press your heels to the ground and slowly straighten your legs while squeezing your thighs and butt. Return to the starting position. Do 20 repetitions.
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