This ballet-inspired workout will tone you from head to toe (no tutu required).
By Michele Bender, Prevention
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Almost everyone has envied the long, lean look of a ballerina. This dance-inspired routine will help you build strong, flexible muscles and leave you feeling more graceful than a typical gym workout would. It works by generating small, controlled movements designed to isolate and challenge muscles without stressing your joints, explains Elisabeth Halfpapp, an exercise instructor at Exhale spa in New York City who created this workout. (Halfpapp should know: She's a former professional ballet dancer.)
All you need is a sturdy chair or countertop to hold on to and a mat, towel, or carpeted surface. Warm up by marching in place 100 times as you swing your arms. Do this total-body-toning workout at least three times a week. Turn on some classical music as accompaniment and you'll really feel like a dancer.
Plié
Shapes thighs and calves
A. Hold chair or counter with one hand for balance and raise opposite arm toward ceiling.
Stand with heels together and toes pointing out, then raise heels 2 inches off floor so you're on balls of feet.
B. Keeping abs in, shoulders down, and back straight, bend knees, lowering body up to 12 inches.
Hold for one count, return to starting position, and repeat, staying on balls of feet the entire time. Do two sets of 10 reps.
Wide Plié
Firms thighs and buttocks
A. Hold chair or counter with one hand for balance and raise opposite arm toward ceiling. Stand with feet about 3 feet apart and angled out (as in Plié).
Keeping shoulders down and abs tight, tuck pelvis under and bend knees. Raise heels off floor as high as possible (pictured).
B. Keeping pelvis tucked, squeeze butt and press thighs and knees back. (This is a very small movement.)
Hold for one count, then release. Repeat, staying on balls of feet with knees bent the entire time. Do two sets of 20 reps.
Curl
Tones abs and legs
A. Lie faceup and pull abs in as you raise right leg straight up and left leg 1 inch off floor so legs form a 90-degree angle. Point toes. Curl upper back and shoulder blades off floor and grasp right calf or thigh with hands. Hold for 15 to 30 seconds, keeping elbows lifted, shoulders away from ears, and abs in.
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B. Switch legs and repeat, keeping head and shoulders off floor the entire time. Do three reps per leg.
Reverse Push-Up
Sculpts arms, shoulders, and back
A. Sit with legs extended and arms at sides, palms on floor with thumbs pointing forward and fingertips outward. Tuck pelvis and lift buttocks as high as you can off floor.
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B. Bend elbows and lower body 2 inches for a count of two and then push back up (don't lock elbows). Keep pelvis tucked and abs pulled in the entire time. Do 15 reps.
Easier variation: Place feet flat on floor and bend knees.
Leg Lift
Tightens thighs, buttocks, and abs
A. Hold chair or counter with right hand and place left hand on hip.
Lift left leg as high as you can so it's straight and directly in front of hip. Point left toes and rotate leg so toes point slightly outward.
B. Lift, then lower left leg a few inches.
Do three sets of five lifts, resting foot on floor for a second between each set.
Keep standing leg straight and abs tight throughout. Repeat with right leg.
Gluteal Lift
Strengthens thighs and buttocks
A. Place both palms on chair or counter, but don't put your weight on it.
Pull abs in, tuck pelvis, extend left leg directly behind right leg, and point toes.
B. Lift left leg out to side, keeping right hip down and both hips facing forward.
Do three sets of 20 reps. Repeat with right leg.
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