Ballet dancing relies on the legs for power, strength and balance. Whether you are a dancer or simply looking for a change of pace, ballet-inspired leg exercises allow you to build and tone leg muscles, improve flexibility and create a graceful leg line. Always check with your doctor before beginning a new exercise routine, especially if you have any medical conditions.
Straight Leg Stretches
Warm up and cool down with a series of straight leg stretches. Sit on the floor with your legs extended in front of you and your back straight. Keep your legs straight but do not lock your knees. Without curving your back, lean forward at the hips and extend your arms toward your toes. Do not bounce. Instead, use a single smooth movement. Perform eight to 10 repetitions, stopping if you feel sore.
You can change this exercise by alternately pointing and relaxing your toes on each repetition or placing the heel of one foot on top of the toes of the other foot. Try to do at least one repetition of each stretch during each warmup and cool down period.
Plies
Plie is the ballet term for a specific type of squat. Stand with your heels together and toes turned outward. Round your arms in front of you as if you were holding a beach ball or place one hand on the back of a chair for balance. Bend your knees over your toes, lowering as far as you can without wobbling or developing pain. Keep your back straight and breathe deeply. Hold for a single beat and then rise to a standing position. Repeat eight to 16 times or until you feel sore.
Releves
In ballet, rising onto your toes is known as a releve. Stand with your heels together and toes pointed outward. Place one hand on the back of a chair for balance. In one smooth motion, rise onto your toes, simultaneously tightening your buttocks and abs. Hold for one beat and then return to a standing position. Repeat eight to 16 times or until you feel uncomfortable.
When you become familiar with both moves, you can combine plies and releves. Perform two plies and then rise into releve. Hold your arms in "beach ball" position through the plies and then extend them over your head, maintaining the curved position, during your releve. Aim for 16 repetitions of the combination, but stop sooner if you feel discomfort.
Scissor Kicks
Scissor kicks utilize all of the leg muscles along with the abs and buttocks. Lie on your back with your legs in the air. Place your hands under your tailbone or straight out to the sides, whichever is more comfortable for you. Now move your legs into a "V" shape and then return them to center, crossing one leg in front of the other. Repeat the exercise, moving the back leg to the front. Perform eight repetitions if you feel comfortable, but stop if you feel any pain.
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