3 Ballet Moves You Can Do At Home

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Barre (pronounced “bär”) classes promise an added fitness challenge including a heavy focus on the legs, glutes, and core. Ballet-inspired workouts are a great way to develop lean muscle mass while improving your balance, flexibility, and range of motion, as well as a great way to build up core strength, sculpt the entire body, or just break up a training rut. Whatever the reason, prepare to work! Barre classes have a way of targeting muscles like never before. Ready to give it a try? Here are 3 moves you can do in the privacy of your own home, so go ahead and embrace your inner ballerina!

Relevé Plié
Targets: Thighs, abs, ankles, and feet
Stand with your feet in first position (heels together, toes turned out about 45 degrees), legs straight, and hands gently resting on the back of the chair. With your spine tall and abs tight, rise up onto the balls of your feet, still keeping your heels touching. Plié (squat) by bending your knees out over your toes (only lower about half-way down). Straighten your legs (squeezing your inner thighs together as you extend), and then lower your heels. Continue for one minute.

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Tricep Dip with Leg Extenstion
Targets: Triceps, shoulders, abs, glutes, hamstrings
Position 1- Start in a seated position with your feet flexed in front of you and your heels touching the floor. Place your hands underneath your shoulders so that your fingertips point towards your hips and your elbows point behind you.
Position 2- Lift your hips 9-12 inches off the floor. Your shoulders should be directly over top of your wrists.
Position 3- Bend your elbows directly behind you. (Image 3) Your hips will come closer to the floor as a result of the elbow bend. Then straighten the elbows, without locking them, to return to position #2.
Position 4- As you build strength, lift 1 leg straight up in the air and do the Tricep Dip. This variation works core and glute stabilization in addition to toning your triceps.
Do 20 reps, stretch out your triceps, and repeat three times.

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Fold Over
Targets: Upper back, core, thighs, and glutes
Start in parallel hips distance with soft knees. Take your front leg back and hinge pelvis over back leg. Bring arms out onto the barre (or chair) wider than your shoulders. Lift your back leg up, keeping the spine neutral. Pulse leg up and don’t let it drop for 60 seconds.
Rest and repeat 2 times, then change sides.

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Danielle Robinson believes that every woman should feel great about herself, regardless of age, size, or shape, and is a strong believer that looking fab on the outside makes you feel fab on the inside. When she’s not teaching QT Spin or Barre classes, Danielle enjoys walking and does some form of yoga every day.

4 comments
Anita Bias
Anita Bias

I do this for PT and at first they killed, but now are easier and I look forward to them, sure helps with referred pain!