Hi Beauties,
Take your workout outside with Mary Helen as she shares 4, Full Body Moves that fit into your summer vacation time. There are no ballet slippers required for these on-the-go moves that build ballerina style tone and strength!
Move 1: Tendu's Plié's Front
Tendu's are a foundational part of a ballet dancer's daily training and I love working them into my standing exercises! You don't need ballet experience to enjoy this Tendu exercise that targets the thighs, butt, core and upper body. It is great for balance, too!
Begin with both knees straight and the toes slightly open. Pull the stomach in and lift through the chest as you extend one leg to the front. Bend the standing knee and open the arms, reaching the same arm as standing leg down while stretching the top arm back. Pull the stomach in tight and lift through the back. Stretch the standing knee and lift the arm that was down, looking up and over the fingertips. Pull in tight through the abs as you lift the working leg up and out. Repeat 1 - 2 sets of 8. Stretch and change sides.
Move 2: Attitude Lifts
Attitude Lifts are terrific for toning and tightening your ballet muscles in the back of the legs and the butt.
Begin standing with the toes slightly open and the back knee bent. Bring the arms into a low circle just under your belly button as you bend the front knee. Be sure to keep your knee over your toe and your core pulled in tight. Pull up and in with the stomach as you stretch the standing knee all the way and lift the back leg up and off the ground into an attitude back while opening the arms to the side in second position. Hold for one count before you lower the back leg to the ground and bring the arms down to first position. Repeat for 1-2 sets of 8 and change sides.
Move 3: Attitude Lifts with Swan Arms
From the same starting position above, lift the back leg into an attitude back while taking the arms out and up with a slight bend in the elbows. Bend the standing knee and stretch it again, leaving the arms high. Repeat for 1 - 2 sets of 8. Hold with standing knee bent for 1-2 sets of 8, then hold the same position with the standing knee straight for 1-2 sets of 8. Stretch and repeat other side.
Move 4: Arabesque Lifts with Swan Arms
An arabesque is one of the most classic steps in ballet. From a fitness perspective these movements strengthen not only the legs, core and butt, but the back and upper body too, making it a fantastic full body workout!
Begin standing with both knees straight and the toes slightly open. Pull the stomach in tight and stretch one leg long behind you. Open the arms to second position as you lift the back leg off the ground into an arabesque en l'air. Do not arch the back. Hold for 1-2 sets of 8. Bend the standing knee and hold for 1-2 sets of 8. Stretch the knee and extend the arms up and out from the wrists, keeping both knees straight. Hold the legs and lower and lift for 2 sets of 8 Swan Arms. Stretch and change sides.
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Have a beautiful workout!
XOXO
Mary Helen
Ballet has been my lifelong passion. Thank you Mary Helen for enabling me to continue the art and practice in my home!
We are so glad to have you as part of our Ballet Beautiful family!