Want a strong, sculpted body? Try these 7 ballet-inspired moves you can do at home… – Barreworks Richmond London

Want a strong, sculpted body? Try these 7 ballet-inspired moves you can do at home…

Ballerinas are known for their strong, lean and flexible bodies, not to mention their graceful pose. Vicki created a 7-move workout that hits all the main muscle groups, for you to do anywhere – no ballet shoes, or barre needed. Aim to do three times a week to condition your muscles but be prepared to feel a burn. If you make it through without your legs turning to jelly you’re not doing it right!

Move 1 Kneeling abdominals

Targets – Abs

45 secs each 15 sec rest

  1. Kneel down on a mat – you can add a towel beneath your knees for support – whilst holding small weights (bottles of water are fine).
  2. Stretch one leg out straight to the side and hold your arms outstretched parallel to the floor.
  3. Keeping your upper body totally still, hinge from the waistline and bring your arm to the floor on the side of your kneeling leg, your other arm following suit, make sure the arms remain outstretched in the line of the shoulder throughout.
  4. Keeping your hips facing forwards and still raise back up to starting position. Do for 45 seconds before changing sides and repeating.
  5. Do without weights to make it easier.

Move 2 Pretzel Lift

Targets: Glutes, hamstrings, hip flexibility

45 secs, 15 sec rest

1. Sit on the floor, with back straight and shoulders down.

2. Angle one knee to rest on the floor in front of you, and the other out behind you, bending both knees at 90 degrees. Your back knee must stay behind your hip at all times.

4. Raise your back ankle so that your heel is above your hip. Hold it for a few seconds before lowering your leg and repeat switching legs. Engage your abs and glutes throughout.

Move 3 Side-on leg raise

Targets: Outer thighs, glutes, core

45 sec 15 sec rest

  1. Leaning on your kitchen counter, table or a sturdy stool or chair, raise one leg up parallel to the floor (you’ll need to stand a few feet away from it). Your standing leg should be turned out from the hip, so your toes are facing the counter/chari/table.
  2. Keep your standing leg lengthened, but soft at the knee and strong at the hip, raise your other arm straight up and hold above you to creat an ‘oppositional pull’ (ballet hand optional).
  3. Keeping your leg parallel to the floor, bend your lower leg at the knee towards your bottom and back out keeping your toes pointed.

Move 4 Tricep extensions

Targets: Triceps and calf muscles

45 sec 15 sec rest

1.Place one foot on your resistance band, and one foot in front of you.

2. Squeeze your core and pull the band up behind your head until your elbows are above your head and  tucked in by your temples.

3. From there extend your arms straight above you, in a controlled movement (if using weights or even water bottles, simply hold above your head and extend from the elbow.

4. To make it harder and to work your legs and balance, go up onto the balls of your feet for the move.

Move 5

Glute bridge

Targets: Glutes

45 sec, 15 sec rest

  1. Lie down with your knees bent and feet touching a wall. Place a barre ball or deflated football under your feet to challenge your core.
  2. Lie flat with your arms alongside your body and squeezing your glutes, raise them up so your body forms a straight diagonal line. Squeeze your glutes at the top and hold for a few seconds before lowering.

-The debstabilised surface of the ball will work more of your muscles, but you may wish to test the position out on a flat floor to begin with.

Move 6 Tricep dips

Targets: Triceps, glutes & quads

20 reps

  1. Sit on the floor and bend your knees, feet flat on the floor.
  2. Place your hands facing forwards beneath your shoulders and lift your body weight up onto your hands and feet. Take care never to fully lock your elbows out when you extend the arms. Begin slow, controlled dips towards the floor, ensuring that your elbows remain in the line of your shoulders behind your body throughout.
  3. To advance it, lift one leg into the air to challenge your core and then proceed to dip towards the ground, bending at the elbow.
  4. Keep everything squeezed tight to go through the burn! Do 20 reps before lowering and changing legs.

Move 7 Parallel thigh

Targets: Glutes, thighs

45 sec 15 sec rest

  1. Find a strong surface you can hold on to, like the stair rail on your landing or a fence rail at your local park.
  2. Holding on, step up onto the balls of your feet, channeling your inner dancer.
  3. Still holding on for support, sink back as if sitting on an imaginary chair, your thighs parallel to the floor. Make small 1 inch movements down and up maintaining a 90 degree bend at your knees and hips and a straight line through your spine.

Your legs will shake a lot in this move, but mind over matter! Don’t give up. To make it easier, keep your heels on the floor.

To finish, have a good stretch while your muscles are warm and your body feels limber!

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