Ballet Beautiful: Transform Your Body and Gain the Strength, Grace and Focus of a Ballet Dancer (16 page)

d
Lower your hips again, bending your right knee in. Lift and repeat.

e
Hold up on the final count of 8 for 10 seconds. Release down.
8 counts, 4 sets.
Change legs and repeat on the other side.

Optional hold
:
To make this exercise more challenging, lower the working leg toward the mat, keeping your hips high and engaging through your center. Hold this extended position for 2 sets of 8 to really take it to the next level!

/B.
Beginners can start with 2 sets of 8.

Stretch
:
Classic Hamstring and Seated Hip Opener.

This part of the Bridge Series targets the lower part of your hamstrings and the backs of your legs, butt, and center. This is one of my favorite ways to tighten and tone the backs of the legs to get ready for shorts and bikinis!

STARTING POSITION:
This is similar to the Classic Bridge, but with the legs extended out on the mat and away from your butt and hips.

a
Begin by lying on your back with your knees and feet together, as with the Classic Bridge.

b
Now walk your feet away from your hips so that your feet are extended beyond your knees at a 45-degree angle.

c
Pull your stomach in and lift your hips off the floor, pushing your pelvic bone high toward the ceiling to prevent any arch in your spine. You can place your feet flat on the floor or bring your toes up onto demipointe for a more advanced version.
8 counts, 4 sets.
Hold on the final count of 8.

d
There are several things to keep in mind: Make sure you keep your stomach engaged to take the stress out of your lower back and spine. Squeeze your butt as you lift and keep your knees closed to engage your inner thighs and turnout muscles. As you lift and lower your hips, make sure they don’t touch the mat. And keep your upper body relaxed—don’t forget to breathe!

e
Hold up high on the final count of the final set (the eighth count of the fourth set). The higher you raise your hips, the more range of motion you will create. Squeeze through your inner thigh and butt, pulling your stomach in.

f
Now lift your hips and butt higher, in a pulse.
8 counts, 4 sets.
Hold up on the last count of 8.

/B.
Beginners can stretch here!

Return to the starting Extended Bridge position and lift your hips high, with your knees together and feet flat or on demipointe. Keep your hips lifted high as you open and close your knees. Emphasize the closed position here to really engage your inner thighs. Keep your hips steady and your stomach engaged.
8 counts, 4 sets.

Stretch
:
Classic Hamstring (seated) and Hip Opener, both sides.

a
From the starting position in the Extended Bridge, lift your hips into the air with your feet and knees together and your legs extended out on the mat (
/B.
feet flat for beginners,
/A.
demi-pointe for advanced).

b
Now lift one leg into the air (
at 90 degrees for beginners; at 45 degrees, with knees together, for advanced).

c
With your leg extended into the air, lower your hips down, not quite touching the mat. Now lift your hips again as you raise your butt back into the air. Engage through your stomach and stay relaxed through your upper body. Lower and lift your hips without arching your back.
8 counts, 4 sets.
Repeat on other side.

Stretch
:
Classic Hamstring Stretch (seated), Hip Opener (seated), and Upper Body Stretch with Port de Bras (seated).

In this section, you will continue to work on your legs, center, and butt, but on your stomach rather than your back. If you are working on a hard surface, you may need extra padding under your pelvic bone for these—try a towel or roll up part of your mat.