Ballet exercises can help you create a toned and flexible physique even if you never dance a step, according Peter Martins, author of "New York City Ballet Workout." Since ballet first became popular in 17th century France, the traditional ballet exercises carry French names. All four of the basic barre exercises are performed standing while using a railing at hip height to help you balance. You can perform all of these exercises in any of the five classical ballet leg positions --- first, second, third, fourth or fifth. In a class, you can expect to perform hundreds of each exercise. Check with your doctor before starting any new exercise program.
Plie
Plies are the ballet equivalent of a fitness squat and can heat and tone your legs and hips, according to Richard Giorla, author of "Raise the Barre." To perform a basic plié in first position, stand with your heels pressed together and your toes open in a "V" shape. As you bend your knees, keep your feet flat on the floor. Press into the soles of your feet and lengthen your legs to return to your start position. Second position allows you move deeper. From first position, simply step your feet wider apart, allowing your hips to drop lower when you squat. Keep your ribcage lifted throughout your movements.
Battement
Battement movements involve sliding one leg away from the body and back, in an open-and-close sequence. To perform a battement in third position, stand with your legs in turnout and line up the heel of your right foot with the arch of your left foot. Extend your right leg forward, drawing your pointed toes along the floor, and then draw it back in to return to your start position. Keep your spine tall and the rest of your body still as you move your leg.
Rond de Jambe
Rond de jambe, or circular, leg exercises increase flexibility in your hips. To perform a rond de jambe in forth position, line up the turned-out heel of your right foot with the arch of your left foot and step the right foot forward about 12 inches. Slide your right foot forward with your toes pointed, and then circle your leg around to the right, behind you, and back to your start position. Move only your leg, keep the rest of your body tall and still.
Eleve
Once your body is heated up, you can perform all ballet exercises in eleve, with your heels elevated. This position strengthens your feet, ankles, legs and hips. Beginning students rise to the balls of their feet, while advanced ballet students rise higher to work en pointe, or on the tips of their toes, while wearing pointe shoes. To perform an eleve in forth position, fifth position, turn both legs out and place the outside edge of your right foot against the inside edge of your left foot. The right heel should touch the left toes and vice versa. Squeeze your seat and lift your heels up. If you add a plie from this position, your eleve is now called a releve.
References
- "New York City Ballet Workout: Fifty Stretches And Exercises Anyone Can Do For A Strong, Graceful, And Sculpted Body"; Peter Martins; 1997
- "Raise the Barre"; Richard Giorla; 2006
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