Contemporary ballet is a hybrid dance formula that incorporates elements from both classical and modern movements. Essentially, it has some positions similar to classical ballet, but with a modern twist. Professional dancing requires a level of fitness most people never reach. Dancers must have musculature to support complicated movements, such as deep plies and far stretching leaps. Exercises inspired by contemporary ballet will work different core muscles and help improve your overall fitness.
Plie Squats with Calf Raise and Curl
The plie is a key movement in all forms of ballet. By adding a calf raise and bicep curl, you apply more resistance to the standard exercise and incorporate two more muscle groups into the move. Pick up a dumbbell in each hand. Use a weight you are comfortable with, such as 3 to 5 lbs. Start in a standing position with your feet shoulder distance apart. Turn your feet until the toes point away from your body. Keep your back straight and elbows tucked. Bend at the knees until your thighs are at a 90 position degrees. Initially your plie may not be this deep, work up to the 90 degree mark. As squat down, raise the weights to shoulder level by bending your elbows in a curl. Hold for three seconds and return to start. Once your legs are straight, push up on your toes, so heels come off the ground, hold for 2 seconds and slowly return your heels to the floor. Do 15 repetitions or as many as possible.
Leg Crosses
Leg crosses takes a core abdominal exercise and adds a ballet twist by crossing ankles and pointing the toes. Lie down on the ground with your back pressed to the floor. Lift your legs up towards the ceiling with the knees bent slightly. Legs should be at a 45-degree angle from the floor. Cross your legs at the ankles and point your toes. Pull your head upward until your shoulders lift up off the floor. Reverse the ankle cross, moving slowly. Do this 10 times. As you grow stronger, add an additional 20 crosses at a fast pace to the routine.
Ballet Twist
"Fitness Magazine" recommends the ballet twist movement to help tone the abdominal muscles. Sit down on the floor and stretch out your legs in front. Push backward until you are sitting at a 45 -degree angle. Push as if you are leaning against a chair. Lift one arm up overhead and twist at the waist, but keep your buttocks firmly in place. While doing the twist, place the opposite elbow on the floor behind you. The bent arm should be parallel to your body at the full twist position. Hold the twist for 3 seconds and then twist to the other side. Do two sets of 8 repetitions on each side.
Leg and Arm Lifts
Leg and arm lifts use a stance similar to one a dancer would take next to a ballet bar and work the muscles on one side of the body at a time. Stand up and place one arm on the back of a chair for support. Press your heels together and point your toes slightly outward. Lift your leg, the one farthest from the chair, up as high as possible. Perform this movement as if you are going to kick something in front of you. At the same times as you lift the leg, push your arm on the same side up over your head. Keep your abdominal muscles tight as you move. Do 12 to 15 lifts on each side.
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