Ballet Beautiful: Transform Your Body and Gain the Strength, Grace and Focus of a Ballet Dancer (44 page)
Authors: Mary Helen Bowers
satisfying substitutions,
177
,
183–185
sweet drinks,
184
treats,
199
while traveling,
203
Equipment,
63–64
Exercise program, setting,
34–35
Extended Bridge,
82
Extended Bridge on One Leg,
84
Extension, defined,
49
Extremes, avoidance of,
17
,
26–27
,
32–33
Fasting,
188
Fats, healthy,
199
Feet, ballet positions of,
50
15-Minute Blasts,
121–172
Arabesque Workout,
163–171
Cardio Series,
139–153
Plié Workout,
154–162
Swan Arms Series,
122–138
Fifth position, arms,
51
Fifth position, feet,
50
First position, arms,
51
First position, feet,
50
Fish/seafood,
190
Flash-cooking recipes,
212–220
Flexibility,
62
Fondu/fondue, defined,
49
Fondu Side in Parallel,
107–108
Form,
62–63
Fourth position, arms,
51
Fourth position, feet,
50
Fruits,
194
Full-body 15-minute workouts
Arabesque Workout,
163–171
Cardio Series,
139–153
Goals
commitment to,
21–23
focus, using community for,
25–26
revising,
29
Hamstring Stretch, Classic,
55
,
74
Hamstring Stretch, Seated,
59
Hip Opener, Seated,
61
Hip Opener (Loose Pigeon),
56
,
75
Homemade meals, recipes for,
221–242
Hydration, benefits of,
66
Inner Thigh Extensions from First to Fourth,
100
Joints, protecting,
68
Knees, stretching,
69
Legs, center, and butt,
85–90
Reverse Bridge,
86
Reverse Bridge Lift,
86
Reverse Bridge on One Leg,
87
Reverse Bridge with Arabesque Extension,
89
Reverse Bridge with Arabesque Lift,
90
Reverse Bridge with One-Leg Lift,
88
Legs, Standing Stretch for,
58
Legs and butt,
76–84
Bridge with Can-Can Kick,
81
Butterfly,
78
Butterfly Extended Bridge,
83
Classic Ballet Beautiful Bridge,
77
Extended Bridge,
82
Extended Bridge on One Leg,
84
One-Legged Bridge,
79
One-Legged Bridge with Pulse,
80
See also
Plié Workout
Lifestyle, Ballet Beautiful,
xix–xx
Low Arabesque Lunge,
112–113
Lunches, suggestions for,
200
,
207–208
Maintenance,
36
Marking,
70
Mat work, tips on,
80
Meal preparation, tips for,
198
Meat/poultry,
191
Mental balance,
41
Mindset
Ballet Beautiful,
xviii
defined,
9
Motivation
differences in,
28–29
results as,
23
Negative voices, tuning out,
14–15
One-Leg Extension for Lower Abs,
96
One-Leg Extension with a Twist,
97
One-Leg Extension with Twist and Hold,
98
One-Legged Bridge,
79
One-Legged Bridge with Pulse,
80
Organic produce,
193
Outer Rond de Jambe en l’Air,
105
Outer Thigh Battement Tendu Lift in Parallel,
104
Passé, defined,
49
Passé Lift in Parallel,
144
Pirouette, defined,
49
Pirouette, execution of,
145
Plié, defined,
49
Plié Dégagé Lift Front,
115–116
Plié Pulse in Parallel,
143
Plié Stretch in Fourth Position,
141–142
Plié Tendu Front,
114
Plié Workout,
154–162
Plié Tendu Arabesque,
161
Plié Tendu Arabesque with a Hold,
162
Plié Tendu Arabesque with Straight Knee,
162
Plié Tendu Front,
158
Plié Tendu Front with a Hold,
160
Plié Tendu Front with Straight Knee,
159
Plié Tendu Side,
155
Plié Tendu with a Hold,
157
Plié Tendu with Straight Knee,
156
Pointe shoes, defined,
49
Port de bras, defined,
49
Portion control,
198
Poultry/meat,
191
Prepared/packaged foods,
197
Produce,
199
Relevé, defined,
49
Rest,
36
Restaurants, suggestions for meals in,
201–202
Reverence,
117–119
Reverse Bridge,
86
Reverse Bridge Lift,
86
Reverse Bridge on One Leg,
87
Reverse Bridge with Arabesque Extension,
89
Reverse Bridge with Arabesque Lift,
90
Reverse Bridge with One-Leg Lift,
88
Rond de jambe, defined,
49
Rond de jambe en l’air, defined,
49
Salt,
182
Seafood/fish,
190
Seated Ab Stretch,
94
Seated Hamstring Stretch,
59
Seated Hip Opener,
61
Second position, arms,
51
Second position, feet,
50
Shopping, tips for,
199
Sixth position, feet,
50
Snacks, suggestions for,
200
,
207
,
208
Spices,
194–195
Splits, Center,
60
Standing Ab Pulse,
151
Standing Ab Twist,
152
Standing Abs,
149–150
Standing Series with Arms,
108–119
Arabesque Lift with Swan Arms,
110
Arabesque Plié en l’Air,
111
Low Arabesque Lunge,
112–113
Plié Dégagé Lift Front,
115–116
Plié Tendu Front,
114
Tendu Arabesque in Plié,
109
Standing Stretch for Legs,
58
Stretches, Basic,
74–75
Stretching,
53–54
Sugar,
182
Supporting leg, defined,
49
Swan Arms
Back,
129
Classic,
124
Complete-Low to High,
136–137
High,
125
High Pulse,
126
Low,
132
Low Pulse,
133
Side,
127–128
Tendu, defined,
49
Tendu Arabesque in Plié,
109
Tendu Arabesque Lift with Straight Leg,
167
Tendu Arabesque with Lift,
166
Tendu in Arabesque with a Plié Pulse,
165
Tendu Lift in Parallel with High Extension,
104
Thighs, inner,
99–102
Attitude Extension,
102
Classic Inner Thigh Lift,
99
Classic Inner Thigh Lift with High Extension,
100
Inner Thigh Extensions from First to Fourth,
100
Thighs, outer,
103–108
Battement Tendu Lift in Parallel,
106
Fondu Side in Parallel,
107–108
Outer Rond de Jambe en l’Air,
105
Outer Thigh Battement Tendu Lift in Parallel,
104
Tendu Lift in Parallel with High Extension,
104
Third position, arms,
51
Third position, feet,
50
30-minute workouts,
172
Travel, food choices during,
203
Turnout, defined,
49
Upper Body Stretch with Port de Bras,
57
Vegetables,
193
Warm-up with a Plié Pulse in Fourth Position,
164
Water,
65–67
Weighing,
29
Working leg, defined,
49
Workouts, samples of,
209–211
Workouts, types of,
xviii–xix
RECIPES
Appetizers
Gazpacho,
224
Yogurt Dip,
196
Apples
Apple Crumble,
229
Asparagus
Chicken with Mustard and Garlic and Steamed Asparagus with a Cucumber Tomato Salad,
221
Avocado
Salad with Tuna and Avocado,
216
Beans
John’s Vegetarian Chile Recipe,
230–231
Bread
Eliza’s Toasted Snack,
234
Broccoli rabe
Broccoli Rabe and Tomato with Quinoa,
219
Pasta with Broccoli Rabe and Tomato,
225
Brussels sprouts
Pan-Seared Flounder with Roasted Brussels Sprouts and Sautéed Kale,
226
Chicken
Chicken with Mustard and Garlic and Steamed Asparagus with a Cucumber Tomato Salad,
221
Dressings
French Vinaigrette,
196
Fruit and Spinach Salad dressing,
238
Eggs
Fresh Mozzarella Salad with Tomatoes and Hard-Boiled Eggs,
218
Hard-Boiled Eggs with Wheat Toast and Fruit,
220
My Dad’s Deviled Eggs,
235
Scrambled Eggs with Peppers and Onions and Salad,
217
Fish
Pan-Seared Flounder with Roasted Brussels Sprouts and Sautéed Kale,
226
Roasted Salmon with Tomatoes and Olives, Sweet Potatoes, and Steamed Spinach,
222
Salad with Tuna and Avocado,
216
Suzanne’s Baked Fish with Garlic and Ginger,
237
Flash-cooking recipes
Broccoli Rabe and Tomato with Quinoa,
219
Fresh Mozzarella Salad with Tomatoes and Hard-Boiled Eggs,
218
