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.
V-Sits
Step 1
Sit down on the floor with knees bent, your feet flat on the ground.
Step 2
Extend your legs into the air, keeping them as straight as possible.
Step 3
Lift your arms into the air slightly behind you, forming a “V” with your body. Hold this position for 10 seconds. Repeat 10 times.
Ballet Crunches
Step 1
Lie on a mat on your back.
Step 2
Bend your knees and point your toes. Place your toes so that they are touching the mat.
Step 3
Lift your upper body off of the mat and extend your arms out to your sides, in second position.
Step 4
Raise your arms up over your head into first position.
Step 5
Lower your body back down to the ground. Repeat 30 times.
Extended Lateral Leg Lifts
Step 1
Stand up holding onto the top of a chair with your right hand.
Step 2
Extend your left leg out to your side as high as you can, ideally parallel with the floor.
Step 3
Lift your left arm into the air.
Step 4
Move your left leg forward and backward eight times.
Step 5
Lower your leg back to the ground. Repeat on the right side.
References
Warnings
- Talk to your doctor before beginning a new exercise program.
Writer Bio
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.