Ballet workout for the whole body

Sport And Fitness / by admin / December 19, 2019

This set of exercises from ballerina and coach Mary Helen Bowers will load on the arms and legs, strengthen the abs and improve your posture. You do not need anything but a rug and a desire to make your body perfect.

Mary Helen Bowers

Choreographer, coach. He worked with such stars like Liv Tyler and Maggie Gyllenhaal. Natalie Portman was preparing to perform the title role in the film "Black Swan."

Exercise № 1

Follow ups of the body very smoothly, without jerks. Do not climb too high and do not go completely to the floor. Abdominal muscles must constantly be on their toes. Hands working in parallel with the body. Do not try to pull yourself up with the help of the neck. If you feel that you seriously do not go down too low.

Perform four sets of eight repetitions.

Exercise № 2

Stretch your arms forward and make the spring movement. The amplitude should be small. Press constantly tense.

Perform four sets of eight repetitions.

Exercise № 3

Starting position - legs bent at the knees, the feet rest on the floor, the body is lifted off the floor. During the execution of first twists of the side lift body, then lower down and simultaneously rotate in the direction. Return to starting position and do the same with the rotation in the other direction. The press is in constant tension. Keep your hands in front of him. Do not pull the neck during climbs.

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Perform four sets of eight repetitions.

Exercise № 4

Sitting on the floor, tilt the body slightly back and place your hands on the floor. The legs lift, tighten your abs and begin to turn invisible pedal alternately pulling his knees to his chest. When one knee pulled up to his chest, the second leg is straightened and lowered down, but does not touch the floor. The lower falls one foot and knee closer than the second legs pulled up to his chest, the greater the burden.

Perform four sets of eight repetitions.

You can try and more complex version - without the support of the hands.

Exercise № 5

Lie on your back. Legs bent at the knees and rest on the floor socks feet at a distance from the buttocks. Arms extended along the body. Belly retracted. Lift the hips off the floor as high as possible and straighten the right leg. Then again, bend it and lower the pelvis down.

Perform four sets of eight reps on one leg and move on to the next exercise.

Exercise № 6

Lift the hips off the floor with straight leg and start to spring in this position (four sets of eight repetitions).

Then do the exercise number 5 on the other foot and finished springs.

Exercise № 7

Sit on a mat with your feet together. Slightly tilt the body back and place your hands on the floor, palms forward, expand. Lift the hips off the floor, pull your stomach and start to spring arms, bending them slightly, as if to make a partial reverse pushups triceps.

Perform four sets of eight repetitions.