Although once reserved for the stage and experienced professionals, ballet is now widely recognized as an effective form of exercise for people of all ages and fitness levels. In fact, the specific and precise movements of ballet can be easily modified for people without professional training. Contemporary ballet exercises involve elongating the body, stretching the legs and moving the body gracefully.
Turnout
The turnout is a relatively simple move and vital to any contemporary ballet routine. Turnout involves turning your legs and feet outward and away from one another. The turnout should begin at the hips, move into the thigh muscles, extend down the legs and end at the feet. If necessary, place your hands on the front of your upper thighs and use your hands to push around the sides and back of the thighs, coaxing your legs into the turnout position. Repeat this contemporary ballet exercise multiple times per day until your body feels comfortable in the turnout. Turnout requires contraction and rotation of the muscles in the abdomen, buttocks and thighs, so it keeps these muscles extremely toned and lean. Because the lower body is completely responsible for the turnout position, this ballet exercise also helps relieve stress in the neck and arms.
Plie
The plie sequence is one of the most common moves in a ballet routine. The plie sequence is often done while holding onto a ballet barre. However, if you are practicing ballet at home, simply hold onto the back of a chair for balance. Begin the "demi plie" by positioning your heels together with your toes turned out to the side. Rest one hand gently on the barre and extend the other arm out to the side. Bend your knees and keep them in line with your feet as you lower slightly toward the ground. The same position is used for the "full plie," but you will bend your knees completely and lower yourself very low to the ground. In the "full plie" position your heels should lifts off the floor. The plie involves nearly all the muscles in the legs, making it an extremely effective workout for the calves, hamstrings, inner thighs, outer thighs and buttocks. The simple move also helps keep the hip, knee and ankle joints flexible.
Leg Stretch
Contemporary ballet requires flexible muscles and joints, particularly in the hips and legs. The leg stretch exercise not only increases flexibility, but also elongates and strengthens the muscles in the legs, buttocks and back. Prepare yourself for the stretch by lying on your back on a cushioned mat. Extend both legs and place your hands at your side. Gracefully bring your left leg above your head and grasp the ankle with both hands. Gently pull the leg toward the ground, extending the stretch. Hold for three to five seconds before returning the left leg to the ground. Repeat the stretch with the right leg and hold for three to five seconds.
Oblique Passe Lifts
The passé is a common ballet move that involves placing one foot near the knee of the other leg. When done by itself, this ballet exercise can improve posture and strengthen the muscles in the legs and buttocks. However, it can also be combined with an oblique crunch to whittle away the waist. Bend your right knee and bring your right foot into the passé position. Lift your arms above your head and find your balance. Slowly ease into a right side crunch, bringing your right elbow and your right knee together near your waist. Hold for three to five seconds before returning to starting position. Repeat 10 to 15 times and then switch to the left side.
References
- Woman's Day: 7 Tummy Toning Exercises
- The Stretching Institute: Ballet Stretches and Flexibility Exercises
- Art Of Ballet: Barre Training
- Dance Class: Ballet Barre Exercises
- Elle: Sneak Peek: Natalie Portman's Ballet Workout
- Patty Rose Dance, Fitness & Movement Instruction: The Squat vs. The Plie... ...Which One Should You Do?
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