10 Ballet-Inspired Workout For A Long & Lean Body

Did you always want long, lean and toned legs? Well, all you have to do is look at beautiful ballerinas. You can definitely recognize them after their universally long and lean legs. Not to mention, they also have toned arms, elegant curves and a strong core. However, you don’t have to put in the work to become one. Just follow these ballet-inspired exercises and you will get there soon enough!

After different workouts, I am still finding new muscles every time. Thus, there is still a lot to discover.

You can do the same. Don’t even need to squeeze into a tutu to get the results you want. You can have the same benefits of a professional ballerina workout in the comfort of your home. Try this ballet workout to target smaller muscles around the pelvis and thighs; you will tone your legs in no time, flattening the abdominals and creating better posture at the same time.

Check it out:

Bridge Kicks

Start by laying on your back with your hands by your sides. Keep your knees bent and your legs together. Also, your feet should be flat on the floor, right under your knees. Begin raising your hips up in order to create a straight line from your knees to shoulders. Then, firm your abs and place all the weight on the left leg. After this, try drawing the right knee toward the nose then lengthen the right leg to the sky. While you are lengthening the right leg away from you, you should also keep it lower. Repeat this movement for about 15 kicks on the right leg, then do the same with the other leg.

Leg Extensions

Start by lying face down with your forehead resting on the backs of your hands. Legs are long and together. Lift the belly off the floor and lengthen the low back by dropping the tailbone toward your heels. Continue to squeeze the legs together as you lift both legs off the floor. Float the legs open, pressing into the outer hips, then draw the legs together. Repeat for about 15 repetitions.

All 4’s Floating Kick

Start on all fours with hands underneath shoulders and knees under the hips. Brace the abdominals to float the knees three inches from the floor. Holding the hips low and still, pull the right knee into the nose and then kick the leg back. Repeat 10-15 kicks on each leg.

Plie In First Position

Start by standing straight with your legs turned out from the thigh bone and your heels together. Make sure you also have your inner thighs pressed together. The arms should form an oval in front of the body. Then, start lifting your torso and lengthen the spine upward. In the same time, bend your knees and slowly lower the hips four inches from your heels. While pressing through the heels, draw the inner thighs together and engage the glutes to return to standing. If you need balance assistance, hold on to the back of a chair or increase the stability challenge. Do about 10 reps.

Plie In Second Position

Step the feet a bit wider than the hips and turn out from the hips. Arms form an oval in front of the body. Lift the belly and bend knees to lower the hips almost parallel with knees. Keeps hips below shoulders, spine long. Press into the heels, draw inner thighs together and engage the glutes to return to standing.

Front Leg Extension

Stand tall, abdominals lifted, legs together and turned out from the hips. Reach arms out to the side of shoulders, palms facing forward. With control, lift the leg toward the sky, pointing the toe. Hold a moment at the top and lower it to the ground even slower than you lifted it. Repeat 15 on each leg.

Arabesque Ponche

Start by standing tall, with your core firm, your legs together and turned out from the hips. Then, begin extending your arms out to the side of shoulders. Reach the right arm forward as you extend and lift the right leg toward the sky. Point the toe. From arabesque, begin to bend the supportive knee and lower the hips as you lift the back leg higher and tilt the chest toward the ground. Press through the supportive leg to extend, stand, while lifting the chest back to arabesque. Lower leg back to standing. Repeat 10 on each leg.

Ronde Jambe

Stand with legs together and turned out from the hips. Extend arms out from shoulders, palms facing forward. Point the right foot as you bend the knee out to the side and drag toes up to the knee of the support leg. This is called Passé. From here, hold the thigh on lifted leg still and extend the leg out to the side from the knee. Bend the knee and return the foot to Passé. Repeat this leg extension 10 times, then draw foot down the shin and return to the floor. Repeat one set on each leg.

Back Leg Extension

Start by standing tall. Easily bend forward while extending one leg in the bag as long and lean as possible. Maintain your abs firm and hold this pose for 20 seconds and then repeat with the other leg.

Elevated Plank

Begin in a full plank position with hands on the edge of a chair seat, arms lined up directly below shoulders, feet together. Brace abs tight and point left foot. Extend left leg behind hip, and avoid letting hips sag. Bend left knee into chest, rounding spine, and scooping abs deep into your spine. Bring nose to knee. Extend leg back behind hip and repeat. Repeat on the other side to complete the set.

--- advertisement ---

--- advertisement ---

Related Articles

Leave a Reply

Back to top button
Close
Close