It’s time to have a little fun with
our festive Ballet Upper Body Routine.
It’s easy to feel that ballet
workouts primarily target the legs–after all, we hear so much about those
lovely dancer’s legs–and if you tried either Beginner
or Intermediate Ballet Leg Routine, you were probably feeling it in your
quads and calves the next morning (part of the point, I suppose :)). That being
said, you may have noticed that your arms were a little achy from
resisting gravity the entire time!
Yes, legs aren’t everything in
ballet! Having a strong core and toned upper body make standing (and sitting)
with beautiful poise almost effortless. (As we’re constantly told–maintaining
good posture makes us look younger, thinner, happier, etc…plus–it’s good for your health!)
In this 10-minute routine, we’re
going to focus on our arms, back, and core while giving the legs a little
action, too. As always, keep your body in straight alignment (shoulders over
your hips) and your core engaged. Be sure to stretch between each exercise to
help lengthen your muscles.
1. Standing Tricep Strokes
1. Standing Tricep Strokes
Stand in first position and pull
your shoulder blades back as if you’re squeezing a pencil between them.
Roll your shoulders back and hold your arms out just behind your hips.
Bend your arms only at the elbows
then push your forearms back to straighten your arms again. Squeeze your
triceps as you straighten your arms. Imagine paddling through a very small body
of water. Keep squeezing the center of your upper back. Repeat for 4 sets
of 10 reps.
2. Ballet Wings with Plié and
Relevé
2a. Ballet Wings with Plié
2b. Ballet Wings with Relevé
Nothing–not even free-weights–have
toned my arms like this exercise. Imagine you’re a graceful bird slowly
moving her large wings through the air.
Begin in first position. With your
arms straight and slightly behind your hips, do a single plié (figure 2a).
As you raise into a relevé (figure 2b), lead with your elbows to lift
your arms above your head. This short video
may give you some inspiration. Keep the movement slow and under
control. Complete 4 reps of 10 sets.
3. Cross-body Twist
3. Cross-body twist.
This exercise is muy
festive–you may start feeling like a Rockette (probably not
technically ballet but super glam :))! Begin in first position and
hold your arms to the side, keeping them straight.* Raise one leg, bent at the
knee, and use your core to pull it across your body. Your legs and arms
will get a workout from this exercise, but the focus is on your core–so keep
squeezing! Alternate legs for 40 reps (20 each). *Alternatively, you may find
that your arms want to move opposite the direction of your active leg–this is
fine, too!
4. Side Passé/Standing Crunch
4. Side Passé/ Standing Crunch
Begin in first position with fifth
position arms (raised over your head). With open hips, raise one leg into a
side passé–your knee will be facing to the side. With control, bend your upper
body toward your raised knee (while keeping your shoulders facing forward).
Squeeze your obliques (a.k.a. side abs). You core will also help you
balance. Straighten your upper body and return your active leg to first
position. Repeat 20 times on each side.
Don’t
forget to stretch :)!
