Ballet dancers seem to exhibit a tensile strength and innate grace in every movement. But you don’t have to train for years before you can reap some of the same benefits. Andrea Miller is a licensed physical therapist and a certified Power Pilates instructor at The Pilates Experience in West Hanover Twp. Her Power Barre Class uses weights, exercise balls and the ballet bar to build strength by focusing on one muscle group at a time.
For this article, Miller shows us how a few ballet-inspired moves can tone your lower body and improve your balance. A .pdf showing how to perform each exercise is available here, or keep reading below for a description of the exercises.
Mini squats with small turn out
Stand facing the bar — or the back of a sturdy chair — with an exercise ball between your thighs, big toes 3 inches apart. Keep your heels together and raised. Squeeze the ball and bend your knees, coming into a small squat. Continue to squeeze the ball as you bend and straighten your knees through a small range, never fully straightening. Lower for one count and lift for one count, 10 to 20 times, then hold and pulse within an even smaller range 20 times.
Plie squats
Stand facing the bar with your feet turned out at 45 degrees and wider than shoulder-width apart. Bend your knees bringing the thighs almost parallel to floor, making sure knees are over the center of the foot. Raise the right heel as high as possible. Through a small range, lower and lift the squat, one count down, one count up for 10 to 20 reps. Then hold to pulse 20 times. Repeat with the left heel up and right heel down.
Parallel squats
Stand facing the bar with a ball between the thighs. Make sure your feet and knees are hip-width apart and parallel. Squeeze the ball and squat down as if sitting on an imaginary stool. Continue to squeeze the ball lowering and lifting the hips through a small range, one count down and one count up for 10 to 20 reps. Stay in the squat and pulse 20 times.
Bent knee hip extension
Face the bar and fold your forearms on it. Rest your forehead on your forearms. Slightly bend the right knee. Lift your left leg up behind you with your knee bent at 90 degrees holding a ball behind the knee if possible. Raise the back of the left leg behind you for one count and lower for one count. Repeat 10 to 20 times. Hold the left leg behind you and pulse up 20 times. Keep your abdominals lifted and do not lift the thigh so high that your lower back sags. Repeat on the right side.
Bent knee hip abduction
Stand with your right side to the bar and place your right forearm on it. Turn your right foot out slightly and bend the knee slightly. Bend your left knee to 90 degrees and lift it straight out to the side, keeping it in line with your left hip. Through a small range, lift the left leg one count and lower one count. Repeat 10 to 20 times. Keep your abdominals firm and don’t allow any movement in the waist. Hold your left leg to the side and pulse 20 times. Repeat on the right side ©The Pilates Experience
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