The strong, graceful body of a ballet dancer is the reward for proper exercise that relies heavily upon stretches. Much focus is given to inner-thigh stretches, as these groin muscles, called adductors, enable smooth movements to the side. Turned-out feet, the common position of the feet of a ballerina, engage the adductor muscles and assist inner-thigh stretches. The ability to turn the feet out varies from one person to another and should never be forced. Eliza Gaynor Minden, author of "The Ballet Companion: A Dancer's Guide to the Technique, Traditions and Joys of Ballet," advises work with what you've got. Increased flexibility comes with time and repetition.
Barre Inner-Thigh Stretch
Step 1
Stand with one side to the barre. Place your leg closest to the barre on the barre, a la seconde, or in line with your shoulders and slightly in front of center, instructs Minden.
Step 2
Keep both of your feet turned out, including the foot on the barre. Flex your foot on the barre, pulling your toes toward your leg.
Step 3
Plie, or bend the knee, of your supporting leg. A demi-plie, or shallow bend, is appropriate for this exercise.
Step 4
Lean toward your leg on the barre, a movement known as cambre. Extend your arm on the side of your supporting leg in a graceful bend over your head toward your leg on the barre.
Step 5
Hold this position for 30 to 120 seconds. Keep your hips level at all times.
Inner-Thigh Stretch
Step 1
Stand with your legs together and your feet turned out.
Step 2
Bend your knees slightly and take a wide step to one side in a side lunge position. Hold this stretch for 20 to 30 seconds.
Step 3
Return to your starting position and repeat this stretch with your opposite side. Perform three to four inner-thigh stretches on each leg.
