Amazing grace: these easy ballet-inspired moves will improve your poise and strength

Natural Health, March, 2008 by Rachel Seligman

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PRACTICING BALLET won't guarantee you a role in Swan Lake, but it can improve your flexibility, strength, and grace. We asked fitness expert Jennifer Kries, a ballet dancer for 20 years and creator of the New Body! Ballet DVD (and our model), to create a simple routine for non-dancers. She says practicing these moves three times a week (resting for at least a day between workouts) will enhance your balance and posture. Best of all, you can do them at home--the tutu is optional.

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standing attitude swing

Works the core, arms, and legs; improves balance.

A Stand up straight with your heels together and your toes pointed out about 45 degrees. Lift your right arm out to your side and then up toward the ceiling, bending your elbow slightly and pointing your fingers to the left. Extend your left arm straight out to your side so that it's parallel to the floor, palm facing down. (Or you can hold the back of a chair with your left hand for balance.)

B Bring your right leg behind you a few inches with your toes touching the floor and your heel lifted. Slide your foot forward on the floor and lift your right leg as high as you can in front of you, pointing your toes and bending your knee slightly (so that your knee is higher than your foot).

C Without pausing, lower and straighten your right leg, touch your toes to the floor, and brush the floor, bringing your foot behind you. Bend your right knee and lift your right leg behind you as high as is comfortable, pointing your toes. Make sure your hips and torso are steady and gaze up toward the ceiling. Repeat the sequence, bringing your right leg forward again.

Do 2 sets of 10 repetitions, then switch sides.

YOU'LL NEED a yoga mat and a sturdy chair. You can wear ballet slippers if you have them (and are comfortable using them); otherwise, go barefoot, since socks may cause you to slip.

port de bras

Improves balance; strengthens the thighs; tones the arms and core.

A Stand with your legs slightly wider than hip-width apart, toes pointed out. Bring your arms out to your sides until they're parallel to the floor, palms facing forward and fingers curled in slightly.

B Keeping your abdominals tight, gently bend your torso to the left and point the top of your head to the left while bringing your right arm over your head, fingers pointing to the left. Bend your left arm and bring it in front of your body below your waist, fingers pointing to the right.

C Bring your right arm to your right side and straighten your torso. Without pausing, lift both arms in front of you at chest height, about a foot away from you. Your elbows should be slightly bent and your hands should be centered in front of you and spaced a few inches apart, palms facing in and fingers pointing toward one another. Do a plie: Bend your knees and lower your hips so your knees come out to your sides a few inches. Slowly return to the starting position then repeat on the right.

Do 4 times on each side.

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side-lying batterment

Targets the legs and obliques (side abdominals), which work to keep the body stable.

A lie on a mat on your right side, with your right elbow bent and your right hand propping up your head. Place your left hand on the floor in front of your chest to help anchor your body. Straighten and lengthen your legs from the hips and then move them forward a few inches so they lie at a slight angle from your body. Lift your left leg 6 inches above your right leg and point the toes of your left foot away from you while pointing the toes of your right foot toward you.

B Pull in your stomach for stability. Keeping your left leg straight and your toes pointed, rotate your left leg counterclockwise so your knee points toward the ceiling and your heel faces the floor. Then lift your left leg as high as you can without moving your hips. Lower the leg so your heels meet then repeat.

Do 10 leg lifts on each side.

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arabesque extension

Boosts the buttock muscles and strengthens the back, which assists in posture and balance.

A Come onto your hands and knees, with your hands under your shoulders (fingers pointing forward) and your knees under your hips.

B Contract your abdominals to stabilize your core. Then straighten and extend your right leg behind you, lifting it as high as is comfortable. Your right knee and the top of your right foot should face out slightly and your toes should be pointed.

C Now bend your right knee and bring your right leg under your body, resting the tops of your toes on the mat. As you bring your leg in toward your chest, curl your head down to look at your right knee. Repeat the extension and contraction in a controlled but flowing manner, keeping your body steady and your hips level.

Do 5 extensions and contractions with each leg.

Photograph by CARRIE PROPHET