Are there more gracious ladies than ballet dancers? They seem so gentle and fragile, but they are actually very strong, diverse and in perfect physical shape.
To achieve such a sculpted body and spindle-shaped muscles, ballerinas spend hours and hours of practice. For us, the ordinary mortals that is not necessary, but certainly we can steal some of the exercises of these dancers and bring our body in top condition. Many famous models use this type of exercises for shaping their bodies.
Today we present you 6 simple ballet exercises to bring your legs and buttocks to perfection.
1. Bridge and leg stretching – Lie on your back, bend your legs at the knees, rely on your toes – this is the starting position. Lift the hips, extend one leg, drop your hips and repeat with the other leg. This is a complete circle exercise. Repeat it 10 times. This exercise affects the tightening of the whole legs and buttocks, in addition to strengthening the back muscles.
2. Bridge – If the previous exercise is too intense for you, you can do just the bridge exercise. From the lying position lift your hips, and let the legs remain in the bent position resting on the toes.
3. Inner thigh beets – Another great exercise for tightening the whole leg. Lie on your back, raise your legs at a right angle with your feet straight. Spread your legs to the side and still holding the same position. Try to hold the leg muscles tight the whole time. Repeat the exercise 20 times.
4. Upside-down plié – Plié is an ideal exercise to tighten the inner thighs, and the upside-down variant will activate the muscles of the stomach. Lie on your back and take a position as in the previous exercise, bend your legs at the knees, keeping the heels connected.
5. Circles – This is perhaps the best exercise to tighten the inner thighs. Lie on your side, you can rely on the lower arm, bend the upper leg at the knee and lean the fingers on the floor, stretch out the other leg, tighten the muscles, lift it and make small circles.
6. Attitude pose – If you want to intensively activate the muscles of the gluteus, this is the ideal exercise for it. Sit on the side with a bent knee and rely on your hand. The extend the upper legs to the side and bend them behind, at the same time raising the arm above the head.
