PART TWO
Twelve Ballet-Inspired Barre Exercises
While most of us weren’t born with the lovely, long legs of a prima ballerina, we can definitely get our leg muscles looking leaner with these simple exercises. This is a 12-minute sequence of toning exercises that I have selected from my new DVD, Body Makeover Mix, that will tone your thighs and lift your seat. The following moves are great because you can do them anywhere—all you need is a chair to hold on to for balance. So what are you waiting for? Gorgeous dancer’s legs are only a few pliés away!
1. Leg Swings
Get a beautiful dancer’s body.
Stand with your left side facing a chair and your left hand resting on it. Bring your legs together with your heels touching and toes pointing out on a diagonal. Extend your right arm out to the side at shoulder height. Lift the right leg up off the floor in front of you to hip height and turn it out to the side slightly while bending it.
Swing your right leg back behind you. Keep your back nice and straight, zip up those abs, and squeeze your buttocks as you swing the leg. Return to the start position and repeat. Time: 30 seconds on each leg.
2. Back Stretch
A wonderful way to elongate and stretch your spine, giving space to each vertebra.
Stand with your left side facing a chair and your left hand resting on it. Bring your legs together with your heels touching but your toes pointing out on a diagonal. Extend your right arm up toward the ceiling.
Bend your upper body forward with a flat back. Reach your hand to the floor and let your head and neck release.
Round your back, bring your navel to your spine, and now roll up one vertebra at a time. Go slowly and take your time rolling up to start position. You can probably do about three of these correctly in a minute. Time: 1 minute.
3. Plié
Firm those inner thighs fast!
Stand with your left side facing a chair and your left hand resting on it, with toes turned out slightly and heels together and lifted a few inches off the floor. Bring your right arm out to the side at shoulder height. Bend your knees into a low plié as you press your heels together like glue. Squeeze your inner thighs as you return to standing. Keep your back straight and zip up those abs the entire time. Time: 1 minute.
4. Tuck
Reshaping your lower half has never been easier! This is a small, focused move that works.
Holding on to the chair with your left arm, turn your body on a diagonal toward the chair. Bring your legs and feet together, lift your heels several inches off the ground, and bend your knees. Extend your right arm out to the side at shoulder height.
With your inner thighs squeezing together, alternate tucking your pelvis forward and back. The higher the heels come off the floor, the trimmer the thighs. Time: 1 minute.
CHALLENGE: Stand in the same position but hold on to the back of the chair with both hands. Lean back slightly as you tuck your pelvis.
5. Hamstring
Tighten and tone the backs of the thighs and lift your seat.
Turn the chair so that you are facing the seat. Stand with your feet and legs together and lean forward from the waist. Place your palms on the seat of the chair and lift your right leg straight behind you so it’s one line from your right leg to your head.
Flexing your foot, bend and straighten your right leg, pulling your heel to your rear. Keep your back strong and navel pulled toward your spine the whole time. Time: 30 seconds per leg. Round your back to stretch it out. Then switch legs and repeat.
6. Curl-Ups
Shape your way to thinner thighs and a toned flat tummy.
Kneel on the floor and sit on your heels.
Keep your back nice and straight. Tilt your pelvis up and lift your buttocks off your rear as you scoop your abs up and in.
Sit all the way up and extend your arms out at shoulder height. Then push down with your arms as you sit back on your heels. Time: 1 minute.
7. The Pretzel
Lift those buns and transform your bottom half.
Sit with your right leg bent in front of you and your left leg bent behind you. Place your hands on the floor in front of you.
Lift the left leg off the floor just an inch or two behind you. Now pulse by lifting and lowering the bent leg. This pulse is a very small movement that focuses on the deeper muscles. Time: 30 seconds. Switch legs and repeat.
8. Starfish
I love this one because it targets the legs and contours the waistline.
Sit with your left leg bent in front of you on the floor and your right leg bent upward to the side over your left leg, with the toe pointed on the floor. Place the palm of your left hand on the floor and bend your right arm, placing the elbow on your right knee.
Lift your hips up and extend your right leg straight out at hip height and your right arm straight alongside your head in one line, so you’re balancing on your left knee and hand. Time: 30 seconds. Switch sides and repeat.
9. Bridge
Reshape your rear and flatten your abs all at once!
Lie on your back with your knees bent and feet flat on the floor about hip-width apart. Extend your arms straight alongside your body. Lift your heels and hips up off the ground.
Tuck your pelvis up and down. Time: 1 minute.
CHALLENGE: Bring your legs together while tucking, which targets your inner thighs, too.
10. Leg Scissors
Create a bikini-worthy belly!
Lie on your back with your legs extended straight up toward the ceiling. Place your arms by your sides with your palms on the floor and lift your head, neck, and shoulders off the floor. Slowly lower your right leg down so it hovers about four to five inches off the floor. Then as you bring it back up toward the ceiling, lower your left leg. Flatten out your tummy and point your toes. Time: 1 minute.
CHALLENGE: Place your hands behind your head.
11. Cross Lift
Melt those “love” handles that we hate.
Begin in the same position you are in for the leg scissors, with your hands behind your head. As you bring the left leg up toward the ceiling, extend your right arm up toward it. Then as you bring your right leg up toward the ceiling, extend your left arm up toward it. Time: 1 minute.
CHALLENGE: Twist your upper body and opposite shoulder to the opposite leg.
12. Can Can
Oh yes, you can can get great abs!
Sit on the floor with your hands behind your back and your legs bent and lifted off the floor. Straighten the legs as you bring them to the left. Then bend them and straighten them as you bring them to the right. Keep alternating. Time: 1 minute.
CHALLENGE: Sit in a V-position with your legs straight and your arms extended straight toward your legs.
