Body Ballet: Self-Made Ballerina

Their graceful, majestic footstep and body plasticity fascinate you every time. Maybe that’s why many of us want to become ballet dancers. It’s time to make your dream come true! Repeat dance steps that we have included in this review, and you’ll bring your body into such a fantastic shape that any prima ballerina will envy you!

Important: When exercising at home, you should better do it in front of a mirror
Wear tight-fitting clothes and comfortable shoes, such as ballet flats (or special socks)
When doing the exercises, gather in the stomach, tense the muscles of your buttock and legs, and keep your back straight
All exercises are performed from a single starting position: arms straight out to the sides, feet together, and toes apart. (Except for the exercise no. 6)

Exercise 1. Releve (rise on the toes)

Technique: slowly torn off the heels from the floor, raise your hands above your head and form a circle.

Remain in this position for five seconds and then return to the starting position.

The main thing during the movement is to keep the balance.

Number of repetitions: 8 times.

Effective for: calf muscles.

Exercise 1. Releve (rise on the toes)

Exercise 2. Demi plié and grand plié (half squat and full squat)

Starting position: sitting on the floor, legs bent at the knees, tibia of the left leg brought back and of the right foot – to the front.

Technique: start making slow half squats.

At that, your heels are tightly pressed to the floor, and knees are directed to the sides.

Then squat deeply and torn heel off the floor, put hands down and form a circle.

Return to the starting position.

Number of repetitions: 2 demi plie and 1 grand plie.

Effective for: for gluteal muscles and leg muscles.

Exercise 2. Demi plié and grand plié (half squat and full squat)

Exercise 3. Battement tendu (putting legs at the toe)

Technique: first bring your right foot to the side, toe looks down, then back and forth.

Keep the body motionless, and don’t bend your legs.

Number of repetitions: 4 Battement tendu in all directions with each foot.

Effective for: for the muscles of legs and inner thighs.

Exercise 3. Battement tendu (putting legs at the toe)

Exercise 4. Battement jete (throwing feet)

Technique: make a quick swing with your right foot to the side at 30°-35° from the floor and return to starting position.

Do the same exercises forward and backward. Keep the body motionless, and don’t bend your legs.

Number of repetitions: 4 Battement jete in all directions with each foot.

Keep the body motionless, and don’t bend your legs.

Effective for: leg muscles.

Exercise 4. Battement jete (throwing feet)

Exercise Anler (oval with a leg in the air)

Technique: raise the right leg to the side at 60°-70° from the floor.

Bend it and touch with your toe the knee of the support (left) leg.

Then, straighten your right leg, drawing an oval path – first clockwise and then – against the clock.

Return to the starting position.

Number of repetitions: 4 anler clockwise and 4 counterclockwise with each foot.

Effective for: leg muscles.

Exercise Anler (oval with a leg in the air)

Exercise Jumping “frog”

Starting position: back straight, arms down and form a circle, feet together, toes apart.

Technique: make a half-squat and bounce up.

During the jump, pull your legs up with knees directed to the sides.

Return to half-squat.

Number of repetitions: 16 jumps.

Effective for: the gluteal muscles and leg muscles.

Exercise Jumping "frog"