Moving your body—no matter what the style, type, or form of movement—is good for your body and your mind.
Exercise doesn’t have to mean working tirelessly away at boring weights or long, arduous runs. I’m not saying there is anything wrong with either, but they are certainly not everyone’s favorite way to get moving.
Find what works for you and mix it up. Entire fitness classes are now built around ballet technique, Latin dancing, and even hula hooping. Try this combination of ballet-inspired moves to tone and shape your lower half just as effectively as any leg-press machine.
Ballet Leg Lifts
This movement can improve mobility in your thighs and hips and enhance flexibility in your hamstrings. It is great for lengthening the muscles of the thighs and raises your heart rate due to the dynamic nature of the movement.
If you have difficulty with balance, you can hold onto a chair back or countertop with one hand.
Set-Up. Stand tall and upright with your arms extended out in front of you. Have your legs turned slightly out in external rotation.
Front Lift. Inhale as you lift your right leg forward, keeping your back straight.
Repeat 10 kicks on each side. Then do a set of 12 alternating kicks (6 each leg).
Side Lift. Inhale as you lift your right leg to the side of your body, keeping your back straight. Repeat 10 kicks on each side. Then do a set of 12 alternating kicks.
Wide Plié Squat and Heel Lift
This is an all-over leg workout. Lifting your heels will give your calf muscles an extra workout and will also incorporate balance into the exercise.
Set-Up. Stand with your feet wide apart. Keep your shoulders gently drawn back and your abdominal engaged by gently pulling the muscles in.
Inhale as you bend your knees. Lower your hips toward the floor into a wide squat. Lift your arms up to shoulder height.
Hold in the deepest squat position and lift your heels up, placing the remaining weight on the balls of your feet. Lift and lower your heels 10 times, continuing to breathe in and out.
Exhale as you straighten your legs and stand tall. Repeat 12–20 times.
Plié Squat
This squat packs a serious punch that you will feel in the front and inside of your inner thighs. The lift of the heels is also good for your balance and makes the entire exercise more challenging.
The pulses will enhance the muscle connection in your thigh area. Don’t be afraid to add on a few extra.
Set-Up. Place your heels together with your knees turned out to the side. Start with your arms reaching out in front of your shoulders.
Inhale as you lower your body toward the floor. Your knees will open externally. Lower down as close to the floor as you can manage. Your heels will lift away from the floor.
Exhale as you press back the start.
Open our arms out to the side as you lower, and bring them back to start position as you press back up.
Do 12 reps. Hold on the last one and pulse 10 times in the mid range of the movement.
Work through each exercise and the suggested repetitions. Then start again from the top. Depending on the time you have to work out, you can work toward a goal of three sets of each movement.
Something is better than nothing, though, so don’t put off a workout just because you only have a short period of time available. One set of everything is better than no set at all.
Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. With nine years of industry experience, she is passionate about sharing the gift of health and well-being. Emma-Kate is based in Brisbane, Australia.
