Denise's Daily Dozen (71 page)

Twelve Ballet-Inspired Barre Exercises

W
hile most of us weren’t born with the lovely, long legs of a prima ballerina, we can definitely get our leg muscles looking leaner with these simple exercises. This is a 12-minute sequence of toning exercises that I have selected from my new DVD,
Body Makeover Mix
, that will tone your thighs and lift your seat. The following moves are great because you can do them anywhere—all you need is a chair to hold on to for balance. So what are you waiting for? Gorgeous dancer’s legs are only a few pliés away!

1. Leg Swings

Get a beautiful dancer’s body.

  Stand with your left side facing a chair and your left hand resting on it. Bring your legs together with your heels touching and toes pointing out on a diagonal. Extend your right arm out to the side at shoulder height. Lift the right leg up off the floor in front of you to hip height and turn it out to the side slightly while bending it.

  Swing your right leg back behind you. Keep your back nice and straight, zip up those abs, and squeeze your buttocks as you swing the leg. Return to the start position and repeat. Time: 30 seconds on each leg.

2. Back Stretch

A wonderful way to elongate and stretch your spine, giving space to each vertebra.

  Stand with your left side facing a chair and your left hand resting on it. Bring your legs together with your heels touching but your toes pointing out on a diagonal. Extend your right arm up toward the ceiling.

  Bend your upper body forward with a flat back. Reach your hand to the floor and let your head and neck release.

  Round your back, bring your navel to your spine, and now roll up one vertebra at a time. Go slowly and take your time rolling up to start position. You can probably do about three of these correctly in a minute. Time: 1 minute.

3. Plié

Firm those inner thighs fast!

  Stand with your left side facing a chair and your left hand resting on it, with toes turned out slightly and heels together and lifted a few inches off the floor. Bring your right arm out to the side at shoulder height. Bend your knees into a low plié as you press your heels together like glue. Squeeze your inner thighs as you return to standing. Keep your back straight and zip up those abs the entire time. Time: 1 minute.