Ballet Beautiful: Transform Your Body and Gain the Strength, Grace and Focus of a Ballet Dancer (21 page)

Stretch
:
Do an Inner Thigh Stretch, then repeat on the other side.

This series of movements is a focused workout for the outside of the legs, the butt, and the outside of the thighs. These are terrific mat exercises that tighten and tone the muscles while elongating the limbs.

STARTING POSITION:
On your right side, stretch your legs out long on the mat. Find a comfortable position for your upper body. Bend your top arm in toward your center, and stretch the arm on the floor out long. Extend both knees straight. You will complete the entire sequence on your right side, then switch to your left.

a
Point your foot as you lift, then lower your top leg in the air while keeping your hips in parallel.

b
Stay stretched long through your lifted leg, engage with your core, and keep your hips turned in. And don’t forget to keep breathing—this is difficult. You will start to feel a burning sensation in your outer hip and butt.
8 counts, 4 sets.
Hold your leg up on the last count of 8.

/B.
Beginners can take a Seated Hip Stretch here.

a
Lift the working leg even higher from the highest point in the previous exercise, keeping your knee straight and your stomach pulled in tight.

b
Keeping your hips parallel and your toe pointed and facing down toward the floor, lift higher and lower slightly.
8 counts, 4 sets.
Hold your leg up on the last count

of 8.

a
From the lifted position in the previous exercise, circle the working leg in front in a Rond de Jambe en l’Air. This isn’t a large movement. Visualize yourself drawing a small circle in the air with your working toe and leg. Your working leg lifts up, around to the back, forward, and up again.

b
Keep your leg in the air the entire time and your hips parallel—think about dropping your toe toward the floor.

c
Reverse the direction of the circular motion.
8 counts, 4 sets.

Repeat Outer Thigh Battement Tendu Lifts in Parallel, lifting and lowering even higher. Make sure this is a controlled movement—you don’t need to “throw” or force your leg into the air. Your legs will really start to burn now.
8 counts, 4 sets.

Stretch
:
Seated Hip Opener or Classic Hamstring Stretch. These stretches from the beginning of the Classic Workout will feel great after the hard work you’re putting your thighs and butt through here!