Ballet Arms & Legs

It’s no secret that dancers have some of the best bodies around! What’s actually more-or-less unknown is that anyone can get a dancer’s body by doing barre-inspired workout moves. Barre-inspired workouts involve low-to-no impact ballet inspired moves which are which are repeated at a high repetition (a.k.a rep) count. When practiced regularly barre workout moves will lift and sculpt the legs, bums and tummy, changing an ordinary body into an enviable dancer’s body.

So, you’re ready to get those ballet abs and legs?

Do the entire set of workouts listed bellow, two to three times, three to five days each week. Within three weeks, you will absolutely notice a difference!

The first three moves are gymnast-inspired, but not non-barre-inspired, so all you’ll need is your body. The next two moves are barre-inspired, so you will need a sturdy chair or table, with the top edge of the chair/table reaching your belly button.

Crunch

No. 1 – 2-4 Sets of 20 Regular Crunches
For those of you who need a bit of a reminder, you’ll begin by laying back-down on the floor. Now, bend both feet so that they are flat to the floor. If this is too easy for you, you can raise them from the floor so the floor and you thighs form a 90-degree angle. Now, you can either cross your arms in an “X” in front of your chest OR you can place your hands behind your neck. If you choose the ladder of the to, be sure that you do not lace your fingers, as this will case you to pull your head and strain your spine. Now, using your abs to lift you head, shoulders and lower back up off the floor, then slowly back down.

By the way, you may find this move, and the following five are all much more comfortable when performed on a carpeted surface or atop a yoga mat.

No. 2 – 2-3 Sets of 20 Twist Crunches
Similar to the regular crunch, you will begin by laying flat on your back, with your hands behind your head, and your feet either flat on the floor or risen with your knees should be bent. Instead of lifting your head, shoulders and lower back straight up off the floor, you will lift and twist so that your left elbow meets your right knee, return to the floor, and then lift and twist your  right elbow to meet your left knee.

Leg up crunches

No. 3 – 2 Sets of 20 Leg-Up Crunches
Again, you should start by laying back-down on the floor, this time, lift both of your legs up towards the ceiling, keeping your inner your inner legs pressed together. Now, just like regular crunches, you will place your arms across your chest or behind your head, and lift your head, shoulders and lower back up off of the floor.

No. 4 – 2-3 Sets of 16 Per Side, Relevé Passé Rotation
Begin standing with the arcs of your feet together, and about twelve inches away from the edge of the table/chair. Gently hold your balance by placing your right fingers out in front of you on the table/chair. Then, extend your left arm out in front of your chest so that palm facing down. Now, make your abs work by lifting up and bending your left knee. Then rise up onto relevé by lifting the right heel and balancing on the ball of your foot. While doing so, slide your left foot up towards the inside of your right knee. Take the move up a notch by rotating your torso to the left, keeping your hips square to the

Grand Plié Side Crunches

No. 5 – 2-3 Sets of 24 Grand Plié Side Crunches
This one is a bit more difficult than the last. You will begin by standing to the right of the chair/table, with your feet out wider than your hips, and your knees and toes turned 45 degrees outward. Keep your balance by resting your right hand on the back of the chair/table, and lower your stance into a deep plié (much like a sumo squat). Now, stand and straighten your legs, shifting the all your weight to your right foot. While shifting your weight, you will lift your left knee up and pull your left elbow down, so that your elbow and knee meet in the middle. Once they’ve met, step back into plié position and repeat.

Lionesse

By Lionesse

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