5 effective ballerina exercises for slim legs

5 effective ballerina exercises for slim legs

As a ballet machine we will use a chair.

Ballerinas perform stretching exercises every day, from this muscle tissue becomes more elastic, and legs – slim and taut. Today we will try to do a few exercises that ballerinas use in their training.

Before the class, be sure to do a five-minute warm-up, cardio exercises are great: jumping jacks or running in place.

choreographer, body and mind development coach

Shows a set of exercises for slim legs.

Read about exercises for a slim waist here.

Toe raises

Technique

• Stand near a chair with a high back, it will be an improvised machine.
• Put your feet in the first position – heels together, toes apart.
• Lift up on your toes, then lower to the starting position. It is important to squeeze your buttocks and inner thighs. The pelvis should be slightly forward when lifting. The back is flat.

Perform 30 repetitions at a medium pace.

Deep plie

Technique

• Stand sideways to a chair with your hand resting on its back. Place your feet wider than your shoulders, toes and knees pointing to the sides.
• Go into a deep squat so that your thighs are parallel to the floor. Keep your feet on the floor and keep your back straight.
• Return to the starting position.

Do 30 reps at a medium pace.

Passé

Technique

• Stand sideways to a chair with your hand resting on its back. Heels together, toes apart, back straight.
• Put the toe of one foot to the ankle of the other and slowly slide up the leg, the raised knee should be at the level of the pelvis.
• In the same slow gliding motion, lower the leg down to the starting position.

Do 30 repetitions for each leg.

Batman

Technique

• Stand sideways to the chair, rest your hand on its back. Heels together, back straight.
• Extend the leg, which you will work, to the side and make it a sharp swing to the side and up. Keep your back straight and your pelvis stationary.
• Swing the working leg down to the toe, the supporting leg does not bend at the knee.

Do 30 repetitions for each leg.

Swallow

Technique

• Stand sideways to the chair, rest your hand on its back.
• Raise your straight leg and smoothly draw it back and up to parallel with the floor, tilt the body forward.
• Keep your balance as long as you can.
• Repeat the exercise on the other leg.

Do not forget about proper nutrition in conjunction with training, and then you will have a tight body! Watch the video, where the trainer tells everything in detail about the technique.