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Ballet Exercises for Great Legs


Ballet exercises can give you great, toned, shapely les. The following exercises were developed from moves used in ballet barre classes. Done regularly you will increase flexibility and strengthen your lower body.

Here is the first foot position in ballet: bring feet together touching heel to heel. Turn your feet out as far as comfortably possible. The knees are touching with legs straight.

This is the second foot position in ballet: bring feet together touching heel to heel. Turn your feet out as far as comfortably possible and then step feet apart a space of approximately 12 inches between them. Keep your legs straight but with knees lose. Your feet remain turned out.

Two of the basic moves of ballet are the Demi-Plie` (knees are bent halfway), and the Grand Plie’ (knees are completely bent).

The following instructions apply to all of the plie` and Eleve and Releve exercises and will be referred to as “starting position”.

•Breathe normally pulling your belly button towards your spine to stabilize your pelvis.
•Lift your chest, draw your shoulders up towards your ears, then roll them back and down.
•Face a chair back or a barre to help you with balance.

1.Demi-Plie

•Begin in starting position and in foot position 1.
•Bring your arms in front of your pelvis with your fingers touching lightly and your arms slightly bent.
•You may move one hand to the barre for stability as you slowly bend your knees and lower halfway into a squat.
•It is very important to keep your heels on the ground at all times.
•Bring your arms open into a lose “T”. Then slowly rise back to the starting position bringing your hands back together in front of the pelvis.
•Repeat 8 times.

2.Grand Plie`

•Begin in starting position and in foot position 1.
•Bring your arms in front of your pelvis with your fingers touching lightly and your arms slightly bent.
•You may move one hand to the barre for stability.
•Slowly begin bending your knees lowering into a deep squat. Allow your heels to rise off the floor.
•Bring your arms open into a lose “T”. Slowly push your heels into the floor, straightening the knees and push up into the starting position.
•Bring your hands back together in front of the pelvis.
•Repeat 8 times

3.Eleve and Releve

•Begin in starting position, with feet in position 2.
•Face the barre and lift your heels off of the floor by pressing up on the balls of the feet.
•Slowly lower your heels back to the floor and return to starting position. This is an Eleve

•Beginning in a pile` position, rise lifting your heels off of the floor and pressing up on the balls of your feet.
•Slowly lower your heels to the floor and come back to the plié` position. This is a Releve.
•Do 10 each, Eleve and Releve.

4.Rond de Jambe

•Stand straight in foot position 1; remember feet pointing out to the side, heels together.
•Place your right hand on the barre lightly for support, and your left arm out for balance.
•Point your left foot to the front shifting your weight onto your right leg.
•Leading with your left foot, circle your leg to the side, sliding it slowly on the floor.
•Continue circling your leg to the side and then around to the back, allowing your toes to gently sweep the floor.
•To complete the rond de jambe, slide your foot back into the starting position, maintaining contact with the floor.
•Repeat 8 times with each leg.

5.Back Raise

•Stand straight in foot position 1; feet pointing out to the sides and heels together.
•Put your left hand on the barre for support, and your right arm out in front of you for balance.
•Bend your right leg so that your knee is pointed out to the side and your right foot rest on the inside of the left leg near the knee.
•Loosen your left knee slightly.
•Keep your right leg bent and raise it behind you as far as comfortable.
•Slowly lower the leg returning to start. Repeat 8 times on each leg.

Enjoy these exercises and your great toned legs.

Always check with a medical professional before beginning this or any exercise program. Be healthy, be happy!

To Purchase my EBOOK click here: Exercise Basics
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Content copyright © 2014 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.

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