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Lower Body Ballet Exercises in Encyclopedia


In the first foot position you are touching heel to heel with your feet turned out as far as comfortably possible. The knees are also touching with legs straightened.

In the second foot position feet are aligned as in first position, but with heels spaced approximately twelve inches apart.

Demi-Plié
•Begin in starting position and in foot position one.
•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.

Grand Plié`
•Begin in starting position and in foot position one.
•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

Eleve and Releve
•Begin in starting position, with feet in position two.
•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.

Rond de Jambe
•Stand straight in foot position one; 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.

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.


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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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