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Fitness · February 9, 2023

How to Get Ballerina Legs: 11 Exercises

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. 

Ballet Workout

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 

air squats
  • 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

side plank clam shells ballet exercises for slim legs
  • 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

ballet exercises for slim legs
  • 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

ballet workout
  • 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)

calf raises feet together
  • 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

releve 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)

exercises for lean legs not bulky
  • 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

releve 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

arabesque extensions exercise
  • 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. 

Follow-Along Ballet Leg Workout

You can follow-along to this video to the ballet legs workout.

Want to do a ballet-inspired workout but take out all of the guess-work? Then feel free to put on your athletic clothes, turn this video on, and feel the leg burn as you follow along to this exercise routine!

TAKEAWAYS

With minimal equipment, you can get a leg burning workout at home, and in the process build strength like a ballerina.

In: Fitness · Tagged: Dance, Fitness Inspiration, Fitness Tips, Workout Routines

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Happy New Year 2023 🎊 Happy New Year 2023 🎊
Went to a winter wonderland ❄️ #goprohero11 #d Went to a winter wonderland ❄️ #goprohero11 #djipromini3 #vailcolorado
Taking pictures on film is so much fun 🤩#shootf Taking pictures on film is so much fun 🤩#shootfilmstaybroke #filmphotography #pentaxk1000
Fun trip with great friends in the upper left, usa Fun trip with great friends in the upper left, usa 🌄
Say cheese! 📸 . . . Thank you to everyone who w Say cheese! 📸
.
.
.
Thank you to everyone who wished me a happy birthday! I had a wonderful day with family ❤️ Sadly @stephanievigen wasn’t there since she’s living in California but we’re with her in spirit!! I’m so grateful for 26 years and I’m excited for the future!
Happy Birthday, Sista! 🥳 @stephanievigen Happy Birthday, Sista! 🥳 @stephanievigen
Life on film lately 🎞 #pentaxk1000 Life on film lately 🎞 #pentaxk1000
I’m obsessed with the photos from my first roll I’m obsessed with the photos from my first roll of film! Film makes photography so much more fun. What do you guys think? @stephanievigen #shootfilmstaybroke #palmsprings #summervibes
Waco 🏄‍♀️🤙🏻🌻 Waco 🏄‍♀️🤙🏻🌻
Weekend dump in San Antonio with the best gal pal Weekend dump in San Antonio with the best gal pal @natgeo.tx 🤠
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