Whether you are already a dancer or just looking for a fun new exercise routine, ballet can improve core strength and posture while toning muscles and increasing flexibility. All you need for a ballet-inspired workout is comfortable clothing and a sturdy chair, although a ballet barre allows you to perform more advanced moves. Always check with your doctor before beginning a new workout, particularly if you have any pre-existing medical conditions.
Arms and Shoulders
Ballet dancing requires excellent control over the arms and shoulders, so ballet dancers spend hours building muscle strength and flexibility. For nondancers, arm and shoulder workouts can help improve posture and tone.
Shoulder circles require no special equipment. Stand with your heels together and toes pointed slightly outward. Gently raise your arms over your head and touch your fingertips together. Roll your shoulders out and down, bringing your arms down to your sides. Keep your knees slightly bent and your back straight as you complete the move. Repeat up to eight times, but stop if you begin to feel sore.
Legs
Ballet dancers rely on their legs, and the results of their workouts are clear in the dancers' graceful calves and thighs. Borrow their techniques to build muscle and develop a flattering leg line.
Pliés and relevés are basic dance moves that you can execute at home. Stand with one side facing the back of a chair, heels together and toes pointed as far out as is comfortable. Using one hand to support yourself against the chair, bend your knees outward over your toes. Hold for a single beat. In one smooth motion, rise until you are balanced on your toes, tightening your abs and buttocks at the same time. The position will feel awkward on your first few attempts, but the tighter you can hold your body, the better your balance will be. Hold this position for a single beat and then drop back down into plié. Perform eight to 16 repetitions, stopping when you feel uncomfortable.
Abs
Core strength is what keeps dancers upright and uninjured during difficult partnering moves. While traditional sit-ups and crunches are always good, change up your routine with standing leg lifts.
Standing leg lifts provide abdominal toning and core strength along with further stretching the legs. Stand with your right side toward the back of the chair, and loosely grip the chair back with your right hand. Place your heels together and point your toes slightly outward. Lift your left leg waist-high, keeping your knees straight but not locked, and gently raise your left arm over your head. Repeat eight times or until you begin to feel sore. Perform the same exercise, only extend your leg to the left side instead of in front of you. Again, repeat eight times or until you feel sore. Turn around so that your left side faces the chair, and repeat both exercises with your right leg and arm.
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