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Body ballet: 6 exercises for relief muscles and beautiful posture

The complex is four in one: exercises from classical ballet, Pilates, yoga and strength training to strengthen the muscles of the abdomen, hips, buttocks and arms.

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How to do

  • Perform the complex as an independent training session or add exercises to your usual lesson.
  • You will need a chair and a  timer .
  • All you need to do 4-5 circles of 6 exercises. Rest between circles – 1.5–2 minutes.

1. Push-ups from the wall

  • Stand facing the wall.
  • Place your hands on the wall with your palms at chest level and slightly wider than your shoulders.
  • Place your feet together and rise on your toes (A).
  • Bend your elbows to the right angle (B) and then return to the starting position.
  • Do push ups for a minute.

2. Hip flexion

  • Stand with your right side to the chair and grasp the back with your hand – this will help maintain balance during the exercise.
  • Lift your right leg up, slightly bend your left knee.
  • Raise and lower the right leg for one minute without changing the position of the pelvis. Then make circular motions with a small amplitude: 30 seconds clockwise, 30 in the opposite direction.
  • Perform movements on one leg first, then on the other.

3. Toe squats

3. Toe squats

  • Stand sideways to the chair and grasp the back of your hand – this will help maintain balance during the exercise.
  • Put your legs wide, socks unfold outward.
  • Plie: do a shallow squat – at the lower point of the hips should not be parallel to the floor. Perform a low amplitude plie for one minute.
  • Plié with toe-ups: Do a deep squat – at the lower point of the hips should be parallel to the floor. Climb on toes and then go down. Perform the movement for one minute, gradually increasing the pace.

 4. Hip extension

  • Stand with your left side to the chair and grasp the back with your hand – this will help maintain balance during the exercise.
  • Bring the straight right leg back, slightly bend the left knee.
  • Bend and unbend your hip slowly for 30 seconds.
  • Hold your foot at the top for half a minute.
  • Again slowly bend and unbend the thigh for 30 seconds.
  • Make circular motions with a small amplitude leg: 30 seconds clockwise, 30 in the opposite direction.
  • First, perform all movements on one leg, then on the other.

5. Swing back

  • Stand in front of a chair. Put your forearms on the back and lower your head in your hands. Tighten the press – do not bend much in the lower back.
  • Bend the right leg at the knee and lift it up, turning the foot out.
  • Slowly lower and raise the leg with small amplitude for 30 seconds.
  • Hold your foot at the top for half a minute.
  • Slowly lower and raise the foot again for 30 seconds.
  • First exercise on one leg, then on the other.

 6. Scissors

  • Lie on your back. Tear your shoulder blades and shoulders off the floor.
  • Lift your right leg up and grab your knee with your hands.
  • Slowly lower and raise the body a few centimeters for one minute.
  • Stretch your left hand over your head, tighten your abs and pull your torso to your leg as close as possible. Hold this position for 30 seconds.
  • First exercise on one leg, then on the other.

Written by malakandhills

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