A dancer's body serves as a long and lean base on which to create a sculpture of strength, but you don't have to be a ballerina to have her legs. You can do the same things as a ballerina to build up your limbs with absolutely no dance background at all.
Butt and Thighs
A dancer builds her physique around strength. Incorporate strength exercises that target the butt and thighs, a dancer's most well-defined assets. Plies, a great beginner exercise, work through the butt and inner thighs. Begin with feet together, toes turned out with the heels touching. Bend the knees and squat down, keeping the feet flat on the floor. Return to the starting position, and repeat for 8 to 12 repetitions.
Hips, Calves and Ankles
A ballet staple, the releve works the entire leg, strengthens the joints from the hips to the ankles and helps achieve the sculpted legs of a dancer. Begin with another plie and, as you return to your starting position from the deep knee bend, or squat, tighten up the glutes and press down into the balls of your feet while lifting your heels off the ground. Press the inner thighs together as you lower back to the starting position. Repeat for 8 to 12 repetitions.
Abdominals and Back
To strengthen the abdominals and back, while working the legs, perform a standing cabriole. Stand with the feet together, toes out, and your heels touching. Keeping the right foot flexed, extend the right leg forward. As you squeeze the inner thighs, pull the heel of the extended leg to the toe of the standing leg and pulse between the two positions. Continue squeezing the thighs and pulse for a series of 12 to 20 repetitions before returning to the starting position. Repeat the exercise on the left leg.
Flexibility
In order to achieve the legs of a ballerina, train like a ballerina. Find some classes in your area and take a beginner session. Also, perform the exercises that a ballerina does on her time off to stay strong and flexible. Yoga and pilates help dancers achieve their long and lean look. Work a good stretching program into your routine to avoid injury and, if you feel any sharp or chronic pain, stop immediately and consult your physician.
