Ballerinas need a lot of leg strength and flexibility to execute many of the difficult dance steps. As a result, ballerinas have long, lean and taut thigh and buttock muscles. Get a toned bottom like a ballerina by doing the same ballet dance moves. The grand plié, arabesque, releve and changement all tone the buttocks, hamstrings and quads. Consult your physician before beginning an exercise program
Grande Plies
Step 1
Stand with your heels together and your feet turned out to the side as far as is comfortable. Step out in a wide stance. Hold your hands at waist level in front of you with the backs of your fingers touching.
Step 2
Engage your abs and pull your shoulders back and down. Keep your fingers touching; raise your hands to chest level with your elbows slightly bent, as if hugging a tree.
Step 3
Draw your belly button towards your spine and lower into a wide squat on a count of two. At the same time, open your arms out into a “T.”
Step 4
Return to the start position on a two count. Repeat the grande plié five times.
Arabesque
Step 1
Stand next to a wall with your heels together and your feet turned out to the side as far as is comfortable. Slide your right foot in front of your left until your right heel lines up with the arch of your left foot.
Step 2
Hold your hands at waist level in front of you with the backs of your fingers touching. Hold onto the wall for support, if necessary.
Step 3
Engage your abs. Draw your shoulders back and down. Shift your weight to your right foot.
Step 4
Tilt your pelvis back to pull your belly button toward your spine. Extend your left foot behind you with your toe pointed. Raise your right arm to shoulder level.
Step 5
Lift your left foot off the floor as high as possible without arching or compressing your lower back. Hold for 10 seconds and release. Return your arm to waist level. Repeat the arabesque 10 times on each leg.
Releves
Step 1
Stand next to a wall with your heels together and your feet turned out to the side as far as is comfortable. Slide your right foot in front of your left until your right heel lines up with the arch of your left foot.
Step 2
Hold your hands at waist level in front of you with the backs of your fingers touching. Hold onto the wall for support, if necessary.
Step 3
Engage your abs. Draw your shoulders back and down. Tilt your pelvis back to pull your belly button toward your spine.
Step 4
Rise up on your toes as high as is comfortable. Raise your arms to chest level. If you are having balance problems, raise one arm and use the other to hold onto the wall.
Step 5
Lower back onto your heels as you sweep both arms out to the side then back down to waist level. Only sweep your free arm if you are using the wall support. Repeat the releve 10 times on each side.
Changements
Step 1
Stand next to a wall with your heels together and your feet turned out to the side as far as is comfortable. Slide your right foot in front of your left until your right heel lines up with the arch of your left foot.
Step 2
Hold your hands at waist level in front of you with the backs of your fingers touching.
Step 3
Engage your abs. Draw your shoulders back and down. Tilt your pelvis back to pull your belly button toward your spine.
Step 4
Raise your arms to chest level. Hop up and switch your foot position so that your left foot is in front of your right before you land. Repeat the changement 10 times.
References
- “Element: Ballet Conditioning”; Elise Gulan;2007
- “New York City Ballet Workout”; Peter Martins, et al.; 2001
- “Ballet Body”; Jennifer Galardi, et al.; 2009
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