Ballerinas are known for their impressive poise and strength [1]. If you've ever wanted to fulfill your dream of becoming a ballerina, or you want to challenge yourself to something new, now's your chance.
New York City Ballet principal dancer Tiler Peck [2] created this full-body workout to teach you a few ballet basics and sculpt your muscles. Be sure to wear something you can move freely in (Tiler has her own line of leotards [3] if you really want to feel legit), and get ready to train like the pros.
Plieé to Tendu
- Begin standing in second position with your feet spread apart and your toes pointing out.
- Perform a plié in second position then do a tendu on the right and left side (straighten your legs one at a time and point your toes).
- Repeat the tendu, this time lifting your legs off the floor.
- As you tendu and lift your foot off the ground, raise your arms to fifth position (rounded overhead) to activate your core.
- Repeat this sequence four times.
Plié to Relevé
- Begin standing with your feet in a turned-out first position and your arms in first position (rounded in front of your body, at chest height). Your arms should be low in front of your body with your hands almost touching. Make sure to maintain a slight bend at your elbows.
- Perform one plié then straighten your legs. Your feet should still be in a turned-out first position.
- Next, do three relevés keeping your arms in first position.
- Repeat this sequence 10 times.
Single-Leg Balance With Extension
- Begin standing with your hands on your hips.
- Lift your right leg up into a turned-in passé and then plié as you extend your right leg back as your torso leans slightly forward.
- Return your right leg to the starting position and then lower it to the ground. Repeat on the left side.
- Repeat this four times with your arms on your hips and four times with your arms out to the side. which is also called second position.
- Complete this sequence three times.
Prance
- Start standing and begin to prance starting with your right leg (it should look like you're peddling your feet in place).
- Prance right and then prance left with your arms in first position; prance right, prance left with the arms above the head; prance right, prance left with the arms out to the side; prance right, prance left with the arms held in a low fifth position.
- Repeat the same the combination adding small jumps (this should look like low variation of high-knees).
- Complete this sequence three times.
Leg Extension
- Start in a standing standing position and then step on your left foot as you kick your right leg up.
- Lower your right leg down behind your left leg in a fourth position lunge.
- Then bring your right foot next to your left shin in a turned-in position. Return your right leg to the fourth position lunge.
- Next, kick your right leg up, return to the fourth position lunge, and take a step on your right foot. Repeat with your left leg.
- Complete this sequence four times.
Plank With Arabesque
- Start in a plank position with your elbows directly underneath your shoulders. Your core should be engaged and your back should be flat in a neutral position.
- Lift your right leg off the floor into an arabesque, lower it back to the ground, and repeat on the left side.
- Complete this sequence 10 times.
Port De Bras Tuck
- Begin lying on your back with your feet flat on the ground.
- Simultaneously lift your feet off the ground and pull your knees into your chest. If you can, grab your shins with your hands.
- With control, extend your legs out without placing your feet on the ground. Be sure to slightly tuck your chin. If you can, circle your arms in a port de bras motion (your arms should be rounded, moving from your shins to above your head).
- Complete this sequence 10 times.
Cardio Calves
- Start standing in a turned out first position.
- Complete four jumps in first position and four jumps in second position with your arms also in second position.
- Complete this sequence four times.