2016年8月29日 Update

Lose Weight with the Beautiful Ballet Moves!

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Ballet moves look so beautiful, right?

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Why don't we get a little help form those beautiful moves to lose weight and to become beautiful?
Here are 6 exercises that are using ballet moves!

Standing straight leg

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Stand with right hand forward on barre, knees slightly bent, heels together, toes apart. Wrap left arm around waist and grab barre. Extend left leg diagonally back with toes pointed; tuck tailbone. Do the following moves for 30 seconds each: Lift and lower left leg a couple inches; hold left foot a few inches off floor and make dime-size circles with leg.

Circle leg in opposite direction; flex foot, then lift and lower a couple inches. Make dime-size circles; reverse direction.

Repeat series on opposite side.

Plie & releve

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Stand with one hand on barre, the other on hip. Bring feet wider than hip-distance; turn toes out slightly and bend knees (keep knees behind toes), pushing hips back to sink seat to knee level.

Do the following moves for 30 seconds each: Bend knees a bit more, lowering then raising an inch; lower again and hold, slightly pressing knees back then releasing (as if pulsing).

Rise on toes, then lower and raise an inch; lower an inch and hold, pressing knees back, then releasing them.

Arabesque Attitude

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Repetitions: 20 on each side

Targets: glutes, hips, and obliques

Stand tall with your feet in first position and place your right hand on the back of the chair. Keeping your chest lifted, extend your left leg behind your hip into an arabesque position, foot pointed, and reach your left arm in front of your shoulder, palm facing down.

Keeping your left leg raised, bend your left knee out to the side into an attitude position (your knee should be higher than your foot), and reach your left arm above your head in third position (elbow slightly bent, arm in a half circle shape by your ear, palm down). Extend your raised leg back out into arabesque. That's one rep. Repeat 20 times with the left leg, 20 times with the right.

Reaching Rond de Jambe

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Repetitions: 10 per side

Targets: thighs, hips, abs, and arms

Stand tall in first position with your right hand resting on the back of the chair. Brace your abs in tight and lift your left leg in front of your body as high as you can, keeping your back straight and tall. Raise your left arm to create half of a frame around your face in third position. Your left toes should be pointed.

Slowly open your leg out to the side, lowering your arm into second position by reaching it out to the side of your shoulder, elbow slightly bent, palm facing front. Circle your leg (rond de jambe means "circle of the leg") behind you, reaching your arm overhead back into third position, leaning forward from your hips to bring your torso parallel to the floor. Slowly lift back up, keeping your spine straight, and lower your leg and arm back into first position. That's one rep. Repeat 10 times total with the left leg, 10 times with the right.
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