I'm Jennifer McCamish, and today we are going to show you how to build up dancer muscles. Dancers are known for their toned elongated physiques and they achieve this look by training many hours in the studio using their own body weight and controlled repetitious movement. This first exercise is going to require a light set of hand weights, approximately one to three pounds. Placing the hands out into second position which means the elbows are slightly lifted, palms facing towards the floor. We're going to begin to take little small semi circles up to the ceiling and then elbows pointing back up to the ceiling. So you are rotating, we're actually working the scapula, sculpting the back at the same time as developing the deltoids along the shoulders, biceps and triceps. Our next exercise is going to shape the side seat of the glute. Begin by taking your heels together, your toes are open a couple of inches, bending the knees, placing the hands into something sturdy, scooping the pelvis up and under and drawing the knee back behind you, knee is working behind that hip keeping the connection in your obliques between the ribs and the hips and begin to lift and lower. Keeping again that controlled movement that we discussed earlier, nothing jerking or flailing. Our last exercise is called releve which means to rise up. We're going to place our heels together and open our toes several inches, as wide as you can hold it. That rotation is happening at the hip socket, squeezing and feeling the thighs spiral back around. Zipping the energy up through the inner thighs as you roll the heels off the floor and lower with control, lift and lower. It's important to note that you want to keep the thighs lifting off the kneecap, squeezing and wrapping back through the glutes and rolling smoothly through the ankles not dropping or collapsing.