Teen Ballet Workouts

Ballet dancing takes muscular strength, stamina and flexibility. Teens who are interested in this art form must build long, lean muscles with exercises that target the core body and limbs. Getting in shape before trying strenuous routines also helps to prevent sprains and other injuries while dancing. Ballet workouts include strength training using the weight of your own body and yoga-inspired stretching.

  1. Core

    • Core exercises target your back, abdominal, buttock and thigh muscles to get you the posture needed for ballet. The side plank leg lift works all of these muscles. To do this exercise lay facedown on an exercise mat and raise your body onto your elbows and toes. Then lift your right leg off the floor, extending it out to the side. Contract your abdominal muscles and hold this position for a count of three. Move the leg back and repeat sets of five to 10 for both legs. To work the inner thigh and buttocks, do the same exercise, but raise your leg upward instead of out to the side.

    Legs

    • Exercises that work the lower body give you the lean, muscular legs that are needed for strenuous ballet routines. Some exercises also work out core muscles at the same time. To do extended lateral leg lifts, use a sturdy chair as a balance bar. Stand next to the back of the chair with your heels together so that your toes are pointed in the opposite directions. Hold the back of the chair with one hand for support, and lift the other arm over your head. Then lift your right leg straight in front of you as high as you can. Hold this position for a count of 10, while contracting your stomach muscles. Repeat with each arm and leg for repetitions of five to 10.

    Abdomen

    • Abdominal exercises help build core strength and also give you a firm, flat stomach. "TeenVogue" recommends dips to sculpt muscles in your center and upper body. To do this exercise, lay on a mat faceup with your knees bent and your feet flat on the floor. Lift your body up onto your palms and feet, in a reverse push-up position. Dip the center of your body low by bending your elbows and then raise it back up by straightening them. Keep your abdominal muscles taut throughout the exercise. Repeat up to 30 dips.

    Yoga Inspired

    • Incorporate yoga exercises into your ballet workout to get a dancer's flexible physique. Strike a standing yoga pose by resting one foot on the inside of the other shin. Then extend your arms over your head in a rounded position so that your fingertips are almost touching. Hold this pose for as long as you can before switching to the other leg. Also stand on your tiptoes while using a balance bar to help support you. Bend your knees to do a slight squat while still on your tiptoes. Repeat this exercise for five to 10 repetitions.

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