Ballet Dancer Body Workouts

Professional ballet dancers spend hours training each day.
i Hemera Technologies/ Images

Ballerinas seem to always possess lean, strong bodies, and this is no coincidence. Professional ballerinas start at a very early age and train for hours each day. Having strength and grace takes work. Even if you’ve missed your chance at being a professional ballet dancer, you may still be able obtain a ballerina's body, though genetics also controls your body shape. A ballet dancer body workout will help you gain a leaner, stronger body. Do the exercises at least three times per week for real results.

Step 1

Warm up by stretching. Lie down on your back on the mat, and point your toes. Extend your right leg up as far as you can, pulling your leg toward you with your arms. Try to keep your leg as straight as possible. Hold for 30 seconds. Repeat on the other side.

Step 2

Remain on your back on the mat, and keep your toes pointed. Place your arms at your sides with your palms flat on the mat. Lift yourself off of the ground, keeping your body in a straight line. Hold for 30 seconds. Lower yourself back down. Repeat 30 times to strengthen your arm muscles. This exercise is called the reverse plank.

Step 3

Lie down on a mat with your legs together and your toes pointed toward the ceiling. Sit up so you're at a 45-degree angle. Extend your arms straight up over your head. Twist to your left side, placing your left arm on the ground with your elbow bent. Stretch your right arm to the left side. Twist to your right side, placing your right arm on the ground with your elbow bent. Extend your left arm to the right side. Return back to the starting position with your arms extended up over your head. Repeat eight times. This exercise focuses on your abs and is called the ballet twist.

Step 4

Stand up with your heels together and your toes pointed outward, forming a V with your feet. Bend your knees and lower your body downward, keeping your back straight. Slowly lift yourself back to a standing position. When your legs are straight, stand up on your tippy toes. Repeat 10 times. This exercise works your legs and calves and is called a plie.

Step 5

Lie down on your right side on a mat. Straighten your right arm and place it on the floor with your head on top of it. Place your left arm in front of you, with your palm flat on the floor. Point your left toe and slowly bend your left knee, dragging the left toe along your right leg. When you can’t drag it any further, straighten your leg up toward the ceiling. Lower your leg back down. Repeat 10 times. Do it again on the other side. This exercise works your legs and is called a leg lift with knee flexion and extension.

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