You want the lean slender physique of a ballerina but the thought of enrolling in dance classes makes you uncomfortable. Fortunately, you can exercise like a ballerina without having to wear a leotard and tights. Using ballet exercises in your workout routine can help you improve strength, flexibility and muscle tone without making yourself looking bulky.
Step 1
Perform plies to tone your thighs, glutes and calves. Stand with your heels together and toes turned out in first position. Place your right hand on the back of a chair and extend your left arm out to the side for balance. Bend your knees outward over your feet and lower your hips halfway to the floor. Keep your heels pressed against the floor and slowly return to the starting position. Maintain spinal alignment throughout the movement. Repeat for 20 repetitions.
Step 2
Execute grand side battements to work target your quadriceps. Stand in first position with your heels together and toes apart. Extend your left arm out to the side and place your right hand on the back of a chair for balance. Lift your left leg out to the side up to hip level. Keep your back straight, abdominals tight, and toes pointed. Hold for one count and slowly lower your leg down to the starting position. Repeat the movement 20 times on each leg.
Step 3
Perform releves to recruit your calves while activating your hamstrings and glutes. Start in first position with your toes turned outward and heels together. Position your right hand on the back of a chair and extend your left arm out to the side for balance. Lift your heels off the floor and press up onto the balls of your feet. Hold this position for one count. Lower your heels to the floor and return to the starting position. Repeat for 20 repetitions.
Step 4
Execute grande plies to work your quadriceps, glutes and calves. Stand in first position with your arms extended out to the sides. Place your right hand on the back of a chair for balance if needed. Lower your hips to the floor while bending your knees over feet. Lift your heels slightly as you approach the bottom of the movement. Keep your chest elevated throughout the exercise. Press your heels to the floor and lift your body up, returning to the starting position. Repeat for 20 repetitions.
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