Ballet dancers are some of the most admired women in the world for their slender body shape. Celebrities such as Natalie Portman and Madonna are fans of this type of exercise, ideal for developing lean muscle mass and improving flexibility.
In addition, another reason why ballet-based exercises are becoming more and more popular is because of the slender legs that come from practicing them on a regular basis.
Here are 5 ballet workouts for the inner thighs and, as a bonus, the outer thighs and buttocks as well.
1. Classic inner thigh lift
To get into the starting position, lie on your right side with your right leg extended. Bend your left leg and place your foot by raising your heel in front of the extended leg. Relax your shoulders and neck and keep your stomach tight. Lift the lower leg off the ground and from that position, raise it a few more inches and lower it without touching the ground. Perform 4 sets of 8 repetitions on each leg.
2. Attitude with push-up and stretch
Stand in the starting position above and lift the extended leg about 10 centimeters off the ground. With the leg lifted, bend the knee to the attitude position, with the leg outward, maintaining a bend greater than a 90-degree angle. Straighten again, still holding the leg above the mat. Continue the flexion and stretch movement for 4 sets of 8 repetitions on each leg.
3. Inner thigh strokes
Lie on your back and extend your legs up in the air, with your feet pointed toward the center, so that the inside of your muscles and heels touch. Bring your arms in front of you upward in first position, forming a circle. Be sure to contract your torso and pull your stomach in. Next, open your legs in a V position a little beyond shoulder height. Close your legs and make your heels touch slightly, then bring them back into a V position. Perform 4 sets of 8 repetitions on each leg.
Start in the same position as in the previous exercise. Then, flex your feet and bend your knees to make a plié. Push your legs back to the starting position. Push from your heels and extend your legs as far as you can, pressing your heels together all the way to the toes. Perform 4 sets of 8 repetitions on each leg.
5. Rond de Jambe
Start in first position with heels together and toes out. Then, with your leg straight and toe in, point your right toes forward and your arms in first position. Bend the leg you are holding on to and don’t put any extra weight on your straight leg. Move the front leg clockwise in a semicircle until it is directly behind you.
Be sure to keep your straight leg moving and your toe foot pointed. Keep your supporting leg straight as you turn to the back. Stand up straight, making sure to keep your shoulders down and chest up. Continue with full weight on the supporting leg. Next, keeping the leg out and toe in, rotate it counterclockwise until you reach the starting position. Flex your support leg as you move to the front. Perform 4 sets of 8 repetitions on each leg.