Ballet bar workouts are not just for ballerinas. Working out on a ballet bar can help to tone and add flexibility to your upper and lower body; these types of workouts are therefore also good to perform as part of your warm-up or cool-down routine.
Demi Plie
The demi plie tones your gluteus, quadriceps and calf muscles. While standing next to your ballet bar, hold onto the bar with your left hand and extend you right arm out to the side. Stand with your heels together and toes pointed out to the side. This is first position. Squat down by bending your knees out to the sides, keeping your back straight. Only squat halfway down, not all the way to the floor. Return to starting position. Do 10 repetitions. Turn around and do 10 more repetitions.
Full Plie
The full plie tones all of your leg muscles, including your hamstrings. Stand in first position, hold onto the ballet bar with your left hand and extend your right arm out. Squat all the way down as far as you can go with your heels coming up off of the floor. Keep your back straight during this movement. Return to starting position. Do 10 repetitions. Turn around and do 10 more repetitions.
Grande Battement Front
The grande battement front tones all the muscles at the front of your leg. Stand next to the ballet bar with your left hand holding onto the bar. Stand in first position with your right arm extended out and slowly kick your right leg up to hip height with your toes pointed. Slowly return to starting position. Do 10 repetitions. Turn around and do 10 repetitions with your other leg.
Grande Battement Side
The grande battement side tones and defines the outside muscles of your thighs. Stand in first position while holding onto your ballet bar with your left hand and right arm extended out. Slowly kick your leg out to the side as high as it will go, then slowly return to starting position. Do 10 repetitions. Turn around and do 10 repetitions with your other leg.
Grande Battement Back
The grande battement back tones your gluteus and hamstring muscles. Stand next to your ballet bar in first position and hold onto it with your left hand, extending out your right arm. Slowly kick your right leg in back of you and lift it up as high as it will go, with your toes pointed. Slowly return to starting position. Do 10 repetitions. Turn around and do 10 repetitions with your other leg.
Bar Stretches
This exercise can stretch your leg, back and arm muscles. Stand in front of your ballet bar and put one leg up on the bar. Stretch both hands up in the air. Stretch all the way down and reach for your toes of the leg that is on the bar, and hold for five seconds. Do 10 repetitions. Repeat 10 repetitions with your other leg.
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