Ballet Beautiful: Transform Your Body and Gain the Strength, Grace and Focus of a Ballet Dancer (30 page)

b
Pull in with your stomach and pulse your arms to the side, lifting and bending your upper body to the side with your legs in a lunge position.
8 counts, 4 sets.

c
Change sides and repeat on the other side.

a
Begin in the same starting position as in Standing Abs: legs in fourth position, knees bent into a plié, and right leg extended back straight into tendu arabesque.

b
With your chest open and your stomach in, lift your arms to first position.

c
Pull in your stomach as you rotate to the side, twisting your upper body toward your front knee.

d
Keep your legs and hips still as you twist, extending your arms long to fourth arabesque. Both arms are straight here, and the upper body twists as you pull in through your center and abs.

e
Pivot back to the starting position with your arms returning to first position and your torso facing front, without changing your legs.
8 counts, 4 sets.

a
Hold in the extended position of the second part of the Standing Ab Twist.

b
Pull your stomach in tight and pulse in a twist. Keep your shoulders relaxed and your knee over your toes. You should feel the muscles through your center and sides engaging here.
8 counts, 4 sets.

Stretch
:
Standing Stretch for Arms and Legs.

Repeat Standing Abs, Standing Ab Pulse, Standing Ab Twist, and Ab Twist in a Lunge with a Pulse on the other side.

A plié is the most basic of ballet positions—it’s the starting point for any turn, jump, or waltz, not to mention the first exercise in the warm-up at the barre each day in ballet class. It also makes for an incredible workout for your legs, butt, and abs. A plié lets you connect with the ground and work a wide range of muscles. It’s the starting point for many more difficult steps and moves!

Those of you who are just beginning may feel a bit awkward doing pliés, so give yourself some time. In a couple of weeks, you will be doing this graceful, ballet-inspired move with ease!

If you are moving directly from one of the other Blasts and have just stretched out, you can skip the stretch here. If you are starting cold, do a Standing Stretch for the Arms and Legs before transitioning into the starting position.

STARTING POSITION:
We will begin our plié workout with the feet in fourth position, weight evenly distributed between the legs, arms in first position, knees over toes, and
chest open.

a
From your plié in fourth position, rond de jambe (circle) your back leg to second position with your knee straight into tendu side. The standing knee remains slightly bent in a demi-plié, and the right leg is extended to the side to second position. Arms are in the Swan Arms Low position.

b
Keep your chest open and your stomach pulled flat.

c
Bend the standing knee slightly deeper and slide the extended leg out along the floor. Stretch the standing knee, pulling up straight, then bend into a plié again. The right knee is extended straight in tendu the entire time here.

d
Make sure your standing knee is over your left toe. Keep your chest open, your elbows lifted, and your center engaged.

e
Pulse here in plié tendu.
8 counts, 4 sets.

/B.
If you are just getting started, hold on to a chair or the wall for extra stability. And don’t forget to take a moment for an extra stretch as you go!

a
Extend down deep into a tendu plié, as in Plié Tendu Side, but in Swan Arms Low position.

b
Now straighten the standing knee, pulling in through your stomach and lifting up with both knees straight. Lift the arms into Swan Arms High position as you straighten the standing knee, and keep your neck long.

c
Bend the standing knee again into a plié and extend your arms back to Swan Arms Low; then straighten again and lower your arms back to second position.

d
Engage your center, butt, and inner thighs. Be careful not to collapse your upper body when you bend your knees in demi-plié. Your gaze should be straight forward, not at the ground.
8 counts, 4 sets.

a
Resume the starting position in Plié Tendu with Straight Knee—a plié tendu side with Swan Arms High.

b
Check your form: standing knee over toes, stomach pulled in, chest open, arms extending to the side.

c
Hold here in plié.
8 counts, 4 sets.
Stretch
:
Standing Stretch for Legs.