Ballet Workout

* Note: Hold on to the wall or back of the chair for stabilization during these movements. To make the move more challenging and work core muscles, try the movements without support.

Start with your heels together feet and your feet pointed out. Bend the knees, lowering your hips (figure A). Squeeze back together, and repeat 10 times. Try a deeper bend for more of a challenge, always keeping your heels on the floor. Keep your hips over feet and do not bend forward.

Stand with your heels together, toes pointed out, and raise up on your toes (figure B). Your foot should roll up off the floor. Be sure to keep your belly muscles tight. Repeat 10 times.

Place the heel of the working foot by the toe of the supporting foot, pointing at an angle. Point the toe of the working foot and extend the leg out, stretching it (figure C). Pull the foot back to center. Point and close 10 times on each side. Keep the upper body still while the legs move.

Stand with your supporting leg pointed forward and place the heel of the working leg at the toe of the supporting foot. Point the working toe at an angle and lift the leg, extending (figure D). Don't lean forward and keep the upper body still. Extend and close, 10 times each leg.

Stand with your supporting leg pointed forward. Extend the working leg, toe pointed to the front and touching the floor. Envision standing on a dinner plate and trace the rounded edged of the plate with your toe, circling from front to back (figure E). Keep your knee straight, toe pointed. Bring the foot back to the front, describing an arc with your toe. Repeat 10 times on each side.