Is a time crunch and limited space preventing you from a workout today? Not a chance! You can still get a workout in with some simple classic ballet moves, and a workout band that folds up into a size of a dollar bill! Traveling? This is a great workout for your hotel room too!
Keep in mind that posture and core are the keys here to get the most from this mini-workout. Pull your belly button toward your spine, lift the girls up, and place your chin level with the floor. By pulling that “pouch” in and flattening the transverse abdominal muscles, you will help to train them to stay that way! How do you think ballerinas get their flat abs? By doing exactly that all of the time—it is termed “pulling up.”
Ballet – ballerina legs*
*keep your arms at your sides to build arm strength and tone or place hands on hips at anytime.
First Position Demi-Plié
Heels together touching, toes and hips turned out comfortably. Bend knees over ankles as far as you can without lifting heels off of the floor. Keep your booty in check, keep tailbone down, and don’t over-arch your back. Straighten legs, pressing and squeezing your legs, inner thighs, and gluts together tight. Repeat up to 20 times.
Second Position Demi-Plié
The wider version of demi-plié, so all of the same rules apply. Flash back to ballet class when you were a kid. Teacher says, “imagine you are a slice of bread going into the toaster, if you lean forward or back in your plié, you will get burned.”
Second Position Plié with Heel Lifts
Stay in the bent leg position and lift and lower the heels. Repeat 20 times.
First Position Relevé
Maintain the straight squeezed tight leg position (don’t bend the knees), lift and lower the heels. Up and down 20 times.
Sit on the floor, spine straight. Place the band around the bottom of your feet, and hold each end of the band with each hand. Put a slight bend in your knees. Arms reach forward and then pull back behind you with the elbows staying close to the sides of your body. Shoulder blades squeeze together with each pull. Repeat up to 20 times.
One-Arm Side Lateral Raise R/L
Stand with feet shoulder-width apart with soft bend in knees. Step firmly on one end of the band, and hold the other end. Lift arm straight out to your side at shoulder height, and return down. Repeat up to 20 times. Increase or decrease resistance by how much of the band you step on. Make sure to do both sides.
One-Arm Overhead Press and Side Stretch
Stand shoulder width apart with soft bend in knees. Step firmly on one end of the band, and hold the other end up by your ear with elbow pointing straight out to your side. Push up to a one-arm overhead press and add a side bend. Return and repeat up to 20 times. Increase or decrease resistance by how much of the band you step on. Make sure to do both sides.
Stand with feet shoulder-width apart with soft bend in knees. Hold each end of the band with almost straight arms out in front of you across your chest. Pull the band wide apart as you squeeze your shoulder blades of your upper back together. Experiment the first few times to get the exact tension you need to maintain the exercise. Repeat 20 times.