At-Home Dance Workout
Sometimes it is a nice change of pace to workout in the comfort of your home. Here is a simple ballet-inspired workout you can do when you are short on time. Embrace your inner ballerina!
Difficulty: Beginner
Time: 20-30 minutes
What you’ll need:
A sturdy straight-backed chair. This will act as your barre for today!
Yoga mat *optional
Bottle of water.
A smile :)
Warm Up
Leg Lifts
This move should replicate a march-like motion. With your hands on your hips, bend your knee as you raise your leg to hip height. Lower leg back down and then switch sides. Once you’ve done one lift on each side, count that as one rep. Repeat for 20 reps.
Hamstring Stretch
Sit on the floor or on your yoga mat with your legs straight out in front of you. Reach for your toes. If this is too painful, slightly bend your knees.
Moves
Now that you are warmed up, you can do these isolated movements that will sculpt your muscles and burn calories!
Calf Raises
Stand in first position (heels together, toes turned out to form a V) with both hands resting on the back of the chair. Lift your left arm over your head, rounding out the elbow to form a half circle.
Squeeze your glutes and raise your heels to their maximum height off the floor. Lower your heels back to the floor. Repeat this 30 times.
Switch sides. Rest left hand on the back of the chair and raise your right arm, rounding out the elbow to form a half circle. Do 30 more calf raises.
Plié Relevé
Stand in first position (heels together, toes turned out to form a V) with knees straight and both hands resting on the back of the chair. Stand tall and keep your abs tight as you lift your heels up to their maximum height.
Plié (bend your knees, while heels are still off the floor) only about half-way down. Slowly straighten your legs as you squeeze your inner thighs. Lower your heels. Repeat 20 times.
Water Break
Rond de Jambe
Stand in first position (heels together, toes turned out to form a V), with your right hand resting on the chair and your left hand on your hip. Slide your left leg out in front of you and then point your foot. Keeping foot pointed, slide leg out to the side and then behind you. Rond de jambe means “circle of the leg,” so it is literally like you are drawing half a circle with your foot. Bring your foot back to first position.
Repeat 10 times with the left leg and then switch sides.
Grand Plié
Stand in first position (heels together, toes turned out to form a V), with both hands resting on the chair. Stand tall and slowly bend your knees (over your toes), passing through the demi-plié (knees bend halfway, heels still in contact with the floor) before descending deeper into the grand plié (stop when hips are right above knee level). Squeeze your glutes and then slowly rise back up. Repeat 10 times.
Move to second position (feet a little wider than shoulder-length apart, toes turned out). Like in first position, stand tall and slowly bend your knees (over your toes) and stop when hips are at knee level. Squeeze your glutes and then slowly rise back up. Repeat 10 times.
Back Dancing
For this last move, lie down on the floor (or on your yoga mat), with your knees bent and your feet flat on the floor. Your feet should be wide apart. Rest your arms on the floor at your sides.
Squeeze your glutes and lift your seat about five inches off the ground. Lower back down and repeat move for about 2 minutes.
Tips:
Make sure you are keeping your abs tight for the barre work! This will give you an even better burn.
Stay hydrated!
If you feel pain or faint at any time, take a break.
For a demonstration of any ballet terms mentioned above, check out my ballet vocabulary page.
You are all done! Good job on sticking with this workout :) Be sure to check out my class schedule here. I look forward to seeing you soon!
