Ballet benefits the mind, soul and body. Basic ballet exercises can help you tone muscle, improve your posture and increase your flexibility. Practicing basic ballet exercises may even help protect you from muscle strains and sprains, says KidsHealth.org. Whether you're looking for a full-body workout or simply just want to dance on your toes, you can learn the basics of ballet at any age.
Stretches
To prevent injuries and increase your flexibility, always stretch from head to toe before you dance. Roll your neck, shoulders and arms. You can stretch your arms from side to side and reach down to your toes. Warm up your back, hips and legs. Point and flex your toes and roll and shake out your wrists and hands. You can do many stretches sitting on the floor or with the assistance on the "barre," such as resting your leg on the barre and leaning into it, for example.
Positions
In first position, your heels touch and your toes "turn out" to the side with your arms slightly rounded at your waist. For second, the feet slide out so they are hip-width apart, and your arms extend at your sides. In third, your right foot slides over to your left foot so your right heel hits the arch, and your right arm rises over your head with your left arm extended to your side.
For fourth, your right foot slides out about one foot length away from your left foot. Your right arm stays over your head, and your left arm curls down at your waist. In fifth, your right foot slides back to your left, so the toes of your right foot sit up against the heel of your left foot. Your left arm rises above your head to meet the right arm.
Barre Work
The tendu, degage and grande battements are three basic barre exercises. You can balance with one hand on a ballet barre, or simply use the back of a chair for support. In the tendu, your foot slides out in front of you from third position until it rests on its toes. For degage, you lift the pointed foot up in the air about 3 inches. The grande battements take the step further, as you lift your leg up to hip height and hold. You can then do each movement to the side and to the back.
Plies
The plie is a bend of the legs, which you can do with or without the support of a barre. The demi plie is a slight bend. You begin with your feet in first position and slightly bend your knees, keeping your heels on the ground, while you "open" your arms to second position. In a full plie from first, you bend as low as you can until your heels lift from the ground, and you drop your arms to first position.
The demi plie in second follows the same movements as a demi in first. A full plie in second does not go quite so low to the ground. Your thighs should be parallel to the floor, with your heels planted on the ground.
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