Here the sporty blonde shows a workout inspired by various dance and ballet exercises – the focus is mainly on strengthening and defining the legs.
Ballerina-Like: Slim and firm legs
In addition to the belly, many women also count their legs and buttocks as their problem areas, which is why these regions are particularly popular.
To bring some variety to your training, the ballet dance-inspired workout is particularly suitable.
In addition, the exercises have another advantage: You can easily power them from home – you don’t need a ballet pole for that.
Just grab your yoga mat or similar pad and place it near a wall.
This is how it works: Each exercise is performed for 45 seconds. In between there is a 15-second break. All exercises are repeated in two rounds.
1. Strong calves
The first exercise is perfect to find in the workout. Stand hip-width wide on your base and turn your toes outwards, the heels touching. In ballet, this attitude is the first position – and is one of the basic attitudes of the dance.
Now get on your tiptoe – push yourself up as far as possible and then slowly get back to the final position.
If you have problems with balance, you are welcome to hold on to a wall or something similar during this exercise
2. Sumo squats train the butt
For the next exercise, place your legs a little further apart – your toes continue to point outwards. Welcome to the second basic ballet position.
Now you go to your knees and perform squats, which you are probably familiar with from your usual leg training. In ballet, this exercise is called Plié. You can bring your arms together above your head for a better balance.
In the last 20 seconds of the exercise, you then repeat the execution in small impulses – you can also extend your arms to the side.
3. Squat with tips
For the next exercise, you can stay in the position for the time being – stand with wide legs, the toes pointing outwards.
Now get on your toes and go into the squat position. To keep your balance, feel free to place your arms in front of your upper body or above your head.
From the squat position, you then straighten up again and also lead your verses back to the ground.
4. Attitude position with squats
The next exercise is a mixture of the popular squats and the so-called attitude position in ballet – here the dancer stands on one leg, the other is lifted back, to the side or forward, with the knee of the leg of the game bent.
For this exercise, you go down to the squat position. As soon as you stand up again, stretch one leg back as in the attitude position in the ballet. You are welcome to move your arms. Important: Do not go into the hollow cross with the attitude, but work from the gluteal muscles.
Hold the attitude position for the last ten seconds and raise and lower the back leg with small impulses.
Don’t forget to repeat the exercise with the other side after the first 45 seconds.
5. Grand Battements tightens the body
For the next exercise, tiptoe parallel to a wall. You can either extend your arm to the side or hold it above your head – depending on which is more comfortable for you.
Now stretch your leg straight and swinging forward, the leg and toes are stretched. Repeat this to the side and back, then back to the side and forward.
Make sure that you tighten your bottom especially well and keep your upper body steady. An additional challenge of this exercise is to try to stay on tiptoe during the entire execution.
Then repeat the exercise with the other side
6. Abdominal Exercise Scissor Kicks
For this exercise, lay down on your pad and stretch your legs at a 90-degree angle up into the air, your lower back actively pulling down into the mat.
Now cross your legs four times alternately front and back in small impulses – you don’t need to go far for this.
After the fourth repetition, open your legs once as far as you can. Then ring them together again in a controlled manner and repeat the crossing pulses again.
7. Donkey Kicks: Exercise for the bottom
Go into the four-legged position for this exercise – lean on your knees and your hands, your back remains straight.
Now stretch one leg straight back up and then place it stretched out on the floor so that your toes briefly touch the ground.
Repeat this step and return to the starting position. Now you lift the leg slightly to the side – this time it is angled, but only when it has reached the highest point, you extend it.
The abdomen should be permanently tense during this exercise, the belly button pulls inward.
In this way, you also guide your leg back to the final position. Then you perform the exercise on the other side.