In all likelihood, when you see ballet dancers you might envy their long, lean and lithe bodies that do not seem to have an ounce of fat on them. Well, of course, good genetics, years of training and plenty of discipline have made their bodies look very enviable. Still, when you come to think of it, you can also take advantage of common ballet exercises to tone the different parts of your body.

Furthermore, the beauty of ballet exercises is that these can be relatively low-impact activities with focus more on stretching the muscles than on gaining them. Plus, you might also get to enjoy the benefits of flexibility, strength and balance when you engage in ballet exercises in the right way. Now, what other exercise regimen can combine all these benefits in just one session without any need for expensive equipment?

Let’s start with the glutes, which you will know as your buttocks. Usually the best ballet exercise for the glutes is the plie since the position requires moving into a squat like position. To do a plie, your feet must be in the first position, which means that your heels are together and your toes are pointed in an outward direction. Your body posture should be such that your stomach is tucked in, your shoulders are down and your hips are under your buttocks. Now, you must slowly bend your knees to the floor while making sure that your heels are on ground at all times. When you cannot go any lower, slowly rise up into the starting position and repeat the movement for at least 20-25 more times.


Then let’s move on to the calves, of which the releve and the eleve are the best toners of the muscles in this area. Again, you have to adopt the first position as described above. Then, you should slowly rise up on your toes while ensuring that your heels are turned inward with your hips out. You have to hold the position for a few seconds and then slowly return to the first position. Do this movement for 30 times after which a demi plie can be performed for another 30 times.

You may despair about your flabby arms and, hence, hide them in long shirts and blouses. Well, flaunt them through a basic ballet exercise. You start by taking the first position with your arms in front of you in a circle. Your wrists should be level with the rest of your arms while your elbows are lifted and rounded at all times. You will then raise both your arms over your head, taking care to keep the same position and then slowly open up your arms so that they are on your sides but the elbows are still lifted up. Then go back to the first position and do another 6 sets.

When it comes to toning your muscles in the buttocks, calves and arms, all of which are usually focal points of interest when in a bikini, basic ballet exercises are the better options. At the very least, you need not subject your body to high impact exercises as well as purchase expensive equipment and attire – any floor and any attire will do, just not your tight pencil skirt.

Svetlana Marintcheva of Adagio Ballet is pleased to offer to dance lessons in a variety of disciplines at our Arlington and Fairfax. Virginia studios. Visit our website or give us a call at Adagio Ballet today. http://www.adagioballet.com/

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