Do you want to know how to get ballerina legs? Ballerina bodies are well-known for lean, toned legs that carry a lot of muscular strength in them. Through hours and hours of training, those elite dancers have both strong and flexible lower bodies.
This article is going to provide you with some ballet-inspired exercises so you can have the tools to know how to get ballerina legs. These exercises help sculpt lean legs that aren’t too bulky. Your calves and legs will be on fire after this workout!
HOW TO GET BALLERINA LEGS
1. AIR SQUATS IN SECOND
- Stand with feet at least shoulder-width apart or wider, toes pointed outward.
- Squat down and aim to keep your pelvis in line with your back. Keep your weight in your heels so you don’t lean forward.
- Maintain heels flat on the floor the whole time. Hips will descend lower than knees.
- Rise up and return to a standing position.
- Repeat 10 times for 2-3 sets.
2. SIDE PLANK CLAM SHELLS
- Lie on your side with your knees bent and with one leg on top of the other.
- Keep your feet together and lift your top knee until it’s parallel with your hip.
- Simultaneously push up with your bottom knee. Your knees should open like a butterfly opens its wings.
- Lower your knees and hips back to the initial position.
- Repeat 10 times for 2-3 sets. Then switch sides.
3. SIDE PLANK LIFTS
- Lie on your side with your bottom knee bent and with one leg on top of the other. The top leg should be straight.
- Use your quads and hip flexors to lift your top leg up, like a kick. Try to knee the knee straight and toe pointed.
- Lower your leg back to the initial position.
- Repeat 10 times for 2-3 sets. Then switch sides.
4. SIDE LEG EXTENSIONS
- Lie on your side with your bottom knee bent and with one leg on top of the other with knee pointed to the air. Your feet should be touching and you should make a diamond shape with your legs.
- Use your quads to straighten your top leg and move your foot up. Try to keep the toe pointed.
- Lower your foot and bend your knee back to the initial position.
- Repeat 10 times for 2-3 sets. Then switch sides.
5. CALF RAISES LEGS TOGETHER (FEET PARALLEL)
- Stand with your feet together, feet parallel and facing forward.
- Raise your heels slowly, keeping your knees straight.
- You may hold onto a chair with one hand for balance.
- Pause for one second when you’re standing as much on the tips of your toes as you can.
- Lower your heels, returning to the starting position.
- Repeat 10 times for 2-3 sets. Then switch sides.
6. CALF RAISES IN FIRST POSITION
- Stand in first position, toes facing outward and heels together.
- Raise your heels slowly, keeping your knees straight.
- You may hold onto a chair with one hand for balance.
- Pause for one second when you’re standing as much on the tips of your toes as you can.
- Lower your heels, returning to the starting position.
- Repeat 10 times for 2-3 sets. Then switch sides.
7. CALF RAISES LEGS SHOULDER WIDTH APART (FEET PARALLEL)
- Stand with your feet shoulder width apart, feet parallel and facing forward.
- Raise your heels slowly, keeping your knees straight.
- You may hold onto a chair with one hand for balance.
- Pause for one second when you’re standing as much on the tips of your toes as you can.
- Lower your heels, returning to the starting position.
- Repeat 10 times for 2-3 sets. Then switch sides.
8. CALF RAISES IN SECOND POSITION
- Stand in seconds position, toes facing outward and feet apart.
- Raise your heels slowly, keeping your knees straight.
- You may hold onto a chair with one hand for balance.
- Pause for one second when you’re standing as much on the tips of your toes as you can.
- Lower your heels, returning to the starting position.
- Repeat 10 times for 2-3 sets. Then switch sides.
9. STRADDLE LEG LIFTS
- Sit down in a straddle position with your feet away from each other.
- Turn to face one leg. Place your hands on the ground on either side of your leg.
- Lift the said leg off of the ground as much as you can, leaving your butt and hands on the ground.
- Lower your leg back to the initial position.
- Repeat 10 times for 2-3 sets. Then switch sides.
10. LEG LIFTS FROM ELEVATED SURFACE
- Stand with one leg extended in front of you on an elevated surface such as a chair, bed, or couch.
- Lift the leg as high as you can, try to hold it in midair for a second.
- Lower the leg back to the initial position.
- Repeat 10 times for 2-3 sets. Then switch sides.
11. ARABESQUE EXTENSIONS
- Assume the starting position on all fours.
- Extend one leg back, keeping the other leg bent.
- Lift the extended leg into the air using your glutes.
- Lower the leg back to the ground.
- Repeat 10 times for 2-3 sets. Then switch sides.
TAKEAWAYS
With minimal equipment, you can get a leg burning workout at home, and in the process build strength like a ballerina.
