Ballet workout


Ballet workout

Ballet workout comprises many exercises and routines that help you improve your technique or tone your muscles. Almost all of them emphasize on the posture and turnout of the legs and are based on the five positions of the feet on Ballet.

The turnout of the legs is the rotation of the legs starting on the hips that allows the feet and knees to point in complete opposite directions in a straight line; it's the basis of all ballet movements and permits a better motion of the legs stretching out.

The posture in ballet consists of holding the head up and stretching the rest of the body upwards. it's usually accomplished imagining there's a string pulling up the body from the head passing through your entire frame from the base of your feet.

The five positions in which Ballet workout is based are:
  • First position - feet aligned in as nearly straight a line as possible with heels and knees touching each other.
  • Second position - feet aligned in as nearly straight a line as possible but separate. Heels and shoulders should be in a straight line.
  • Third position - one foot placed in front of the other in an attempt to keep them as parallel to each other as possible, in this position the heel touched the arch of the other foot.
  • Fourth position - there are two types of this position, open and closed, both with one foot in front of the other separated for about 12 inches pointing outwards and in as parallel to each other as possible. In the open position the heel of the foot in front is aligned with the heel of the back foot, while in the closed position the heel of the feet in front is aligned with the toe of the back foot.
  • Fifth position - is different from the third position in the heel aligned with the toe instead of the arch, but keeps the same principle of movement.
Despite the perfect accomplishment of each of these positions takes a lot of practice, a perfect completion of them is not necessary for primary Ballet workout, just an awareness of them during the exercises. Here is an example of two of the most common exercises:
  • Pliés - These exercises work the central and lower part of the body, and can be done in the first or second position lowering and lifting the body maintaining the posture.
  • Pop-ups - These exercises can be done in a third or fifth position in the following manners:
    • Lifting up and down
    • Jumping and swapping the foot in front by the one in the back
    • Jumping and swapping feet pointing the toes down during the jump
There are many other types of exercises in ballet that can be done at home or in a professional ballet gym, all of which can be learned during ballet lessons for beginners or professionals.