Working your stomach muscles flattens and strengthens them. These are two crucial goals for a ballet dancer. Strong core muscles give a ballet dancer the balance, stability and strength required to leap with grace. Whether you are a professional ballet dancer, or want to gain the strong abs of one, performing targeted exercises three to four times per week for at least a month will deliver results.
Sit down on the floor with knees bent, your feet flat on the ground.
Extend your legs into the air, keeping them as straight as possible.
Lift your arms into the air slightly behind you, forming a “V” with your body. Hold this position for 10 seconds. Repeat 10 times.
Lie on a mat on your back.
Bend your knees and point your toes. Place your toes so that they are touching the mat.
Lift your upper body off of the mat and extend your arms out to your sides, in second position.
Raise your arms up over your head into first position.
Lower your body back down to the ground. Repeat 30 times.
Extended Lateral Leg Lifts
Talk to your doctor before beginning a new exercise program.
Stand up holding onto the top of a chair with your right hand.
Extend your left leg out to your side as high as you can, ideally parallel with the floor.
Lift your left arm into the air.
Move your left leg forward and backward eight times.
Lower your leg back to the ground. Repeat on the right side.
Things You'll Need
- Talk to your doctor before beginning a new exercise program.
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.