You can now find workouts and group exercise classes all designed using traditional ballet moves. As "The New York Times" reports, "women have long coveted sinewy arms, high and tight derrieres, lean legs and a regal posture" that ballerinas typically display. To achieve these lean dancer's legs, you have to workout the inner thighs, calves, tops and insides of knees, but skip directly strengthening the quadriceps. Professional dancer turned fitness instructor, Mary Helen Bowers, adds that they don't get lean legs by targeting the quadriceps.
Step 1
Stand with your legs shoulder-width apart to begin doing toe raises. Stretch your hands out to your sides and lift your heels up so that you are standing on your toes. Hold and slowly lower back down.
Step 2
Move your feet out so that they are a little more than shoulder-width apart. Put your arms in front of your chest as if you were putting your arms around a big beach ball. Lower down into a squat, without letting your knees pass your toes. Hold and slowly rise back up.
Step 3
Put your heels together but open up your feet so that the toes are pointing out. Stretch your arms slightly out from your sides for balance. Lower your body by bending your knees. Hold and extend your knees to lift your body back up.
Step 4
Move next to a chair or wall to help you balance. Start with your heels together and your toes pointed out. Lift one leg behind you until it is parallel with the ground. Hold and lower back down.
Step 5
Stand with your heels together and toes apart. Put your left hand on a chair and your right hand out to your side. Point your right foot forward on the floor as your extend your right leg forward as far as it will go without lifting it off of the ground. Circle your right foot to your right side and then behind you. Return back to the starting position and repeat with other leg.
Tips and Warnings
- Do each exercise 15 times. If you legs aren't tired, do up to three sets of these exercises.
- Always consult your doctor before beginning a new workout routine.
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