Ballerinas typically have well-defined, lean and toned muscles that make them stand out from other athletes. Ballet works muscles that most people do not often use, including the inside and back of the legs, and that raise your center of gravity. An ideal workout for a ballerina consist of cardio, calisthenics and cross training exercises to help promote long, lean muscles and build endurance.
Step 1
Run for at least 40 minutes on the treadmill. Cardio exercises like running elevate your heart rate to a level that supports maximum fat burning, promotes muscle development and builds endurance to enhance your ballet performance. Running strengthens and tones muscles throughout your body, including the rectus femoris, gluteus maximus, bicep femoris, hip flexors and gastrocnemius, which are all crucial for maintaining posture, balance and fluidity in ballet.
Step 2
Perform calisthenic exercises to strengthen the lower body and core. Targeting the lower body will help your ballet performance when it comes to leaping, turning and maintaining your center of gravity. Perform at least three sets of 12 or more repetitions of squats, lunges and leg lifts each day.
Step 3
Swim for about a mile each day to help relieve some pressure on the joints. Swim while incorporating a front crawl and breaststroke into your routine. As you swim, reach ahead as far as you can to replicate long, ballet-type movements.
Tips and Warnings
- Keep track of your daily workout regimen in a journal to help track your progress and help stay motivated.
- Always stretch properly before beginning any form of rigorous physical activity to reduce the risk of potential injury.
Things You'll Need
- Athletic shoes
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