Ballet is an excellent workout for people of all ages. It builds muscle, tones your body and can increase your cardio level. The best part is, you can achieve all three at the same time! There's no need to do separate workouts for strengthening and toning.
Aside from the physical benefits of ballet, there are also lots of mental ones as well. Dancing in general requires coordination, good memory, and being able to think quick on your feet, all of which can be improved by taking some classes.
It's never too late to start a ballet class. Many dance and aerobics studios offer beginning ballet and barre classes for adults that are mostly for exercise. Most of the time, you don't need previous dance experience to fully enjoy the class and get the most out of it.
But, here's a few exercises to help you get started.
Barre workouts
You can easily purchase a barre online for exercise purposes, but it really is not necessary. I personally don't have space for one in my little apartment, so when I am practicing at home, I use the kitchen counter or the dining table. Anything solid and stable will work.
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| (first position) (demi-plié) (grand plié) |
In first position- demi-plié, demi-plié, grand-plié
demi-plié, demi-plié, relevé
Repeat in 2nd position
Tips: Don't go all the way down to the floor in a grand plié by sitting on your heels. Only go as far as letting your thigh and calf muscles touch.
Think about keeping your tailbone tucked under your body the entire and lifting your chest. And, take your time with this exercise - don't rush.
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| (relevé in first position) |
Start with feet together in parallel -
4 counts rising up, 4 counts lowering
Repeat
4 quick relevés taking 1 full count to rise, and 1 count to lower
Repeat entire 1st position, then 2nd position parallel, then 2nd position turned out. Try it on one foot!
Tips: It's always tempting to look down at your feet, but it's important to maintain your posture. Also, squeeze those glutes!
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| (Grand battement to the front) |
Start in 1st position-
Keeping both legs totally straight with toes pointed, lift the leg as high as you can and lower it back to 1st position.
Repeat three more times.
Repeat with the same leg going to the side and to the back.
Turn around and do it with the other leg.
Try the exercise with a flexed foot!
Tips: This is a great workout for your core muscles. Remember not to "kick" your leg up - it's a lift and lower exercise. Be careful not to wobble your hips: keep them totally still. When lifting to the back, don't tip forward; keep your chest lifted.
Happy dancing!
Miss Tess
tessc@balletpetite.com
