6 Exercises for a Ballerina-Like Shape

Ballerina body

There is not a single person who doesn’t admire the beauty of ballet dancers. They move with such finesse and elegance that they leave us in awe.

Although ballerinas look to us normal people like some otherworldly creatures, there is a way to actually bring our own bodies to resemble their lean structure.

In this article, we will share with you some exercises inspired by ballet to give you slim and long legs and a toned and elegant body.

How to Get a Body that Resembles a Ballet Dancer Figure

The exercises we are sharing with you are performed by ballerinas on a daily basis.

We chose some of the most effective exercises that provide quicker results than others with the goal to show you that anything is possible and to inspire you to keep working for your dream body.

Now lets get to the exercises.

1. Plié in First and Second Position

Plié exercise

Pliè is an exercise performed by all ballet dancers and is necessary both in their workouts and during performances.

It is one of the best exercises for leg and glute strength. The move is on the basis of all other ballet moves.

To do a pliè in the first position, stand with your legs straight, your heels touching, and your toes pointed at the sides. Then bend your knees and perform something like a squat, and then come back.

For the second position, start with your feet wide apart and your toes pointing at the sides again.

Again, bend your knees and go down until your knees line with your pelvis. Repeat for a few sets.

2. Side Plank Clamshells

Side plank clamshell exercise

Side plank clamshells are a wonderful exercise that is going to increase strength in your whole body, focusing on your obliques, core, and thighs. It works well for your outer and inner thighs, as well as your glutes.

To perform the exercise, lie on your side in a plank position, balancing on your elbow. While your upper body is lifted from the ground, bend your knees until your heels align with your shoulders and your hip bones.

Bring your upper knee upwards to create a shape that resembles a diamond. When your knee is at the top, lift your hips upward too, and move your upper arm to the side over your head.

Hold for a few seconds, then slowly get back down and repeat the exercise 12-15 times for 3 sets or repetitions.

3. Side Plank Leg Lifts

Side plank leg lifts exercise

Side leg raises are one of the most common exercises for ballet dancers and they will definitely give you long slim legs.

This version is upgraded, so that it also targets your obliques and core while you train your legs and glutes.

Stand in a modified plank position, meaning one of your knees is on the ground for support. Your other leg should be straight and your upper arm should stay extended over your head.

From there, raise the leg on the top to a level that is higher than horizontal. Remember to keep your core tight for balance and a good posture.

Complete 3 sets of about 12 to 15 repetitions.

4. Leg Circles

Leg circles exercise

Leg circles are going to do wonders for your abs and especially your core. The core is extremely important for the right posture and it participates in each ballet move and in every exercise, taking the pressure away from our joints and sending it to our muscles instead.

To perform it, sit down and lean back on your arms until your elbows are slightly bent. Stick your legs together and bring them upwards.

Start circling your legs in a clock-like movement in one direction while they are still next to one another. Repeat 10-15 times, then do it in the other direction.

5. Inner Thigh Lift

Inner thigh exercise

Inner thigh lifts are performed by all ballet dancers and they are extremely important, as the inner thighs are very hard to train.

Lie on your side and lift your top leg. Bend the knee and place your foot in front of your pelvis. Keeping that position, lift the bottom left upwards and flex it.

Lift it about 7-8 inches, hold, and then bring it back down.

Do about 30-40 repetitions on each side for visible results.

6. Plank with Hip Dips

Plank with hip dips exercise

If you really want to have the grace and elegance of a ballet dancer, then this exercise is just for you. The plank with hip dips does magic to your midsection, plus it works very fast.

Get into a plank position, with your hands under your shoulders. Engage your core, make sure your whole body is straight, and then bring your hips to one side until you are almost reaching the floor.

Bring them back up and repeat on the other side. Do about 15 repetitions on each side for 3 sets.

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