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It doesn’t take a Ballerina to gain long, lean, strong legs!

Start: 

While standing forearm distance away from the barre, place your left foot in front of your right with your left heel touching your toes. Up for a challenge in this pose? Test your balance by placing one hand or both on your hips or straight up into the air.

Calf Raises: 

Start in your main position and then lift onto your tiptoes squeezing your calf muscles as you rise. Make sure to maintain a neutral spine and keep your chin off of your chest. If you find yourself pitching over place both hands back on the barre.

Plié and Relevé: 

From your calf raises position, bend at the knees to plié ¼ down. Maintain a neutral spine while growing tall through the crown of your head. Slowly rise back up to your full calf raise. Continue lowering down for a count of two and rising for a count of two.

Pelvic Tilt

 

On your last plié, hold the position at ¼ hold. Complete pelvic tilts by “untucking” your tail (anterior pelvic tilt) and then “tucking” your tail back under (posterior pelvic tilt). Maintain a strong core in this position by pulling your navel to your spine.

One last challenge!

Those legs may be speaking to you here- embrace the shake! Challenge yourself by holding this plié for a count of 8 in proper form.

End: 

Slowly rise to a standing position, switch feet positioning and repeat with your right foot in front.

Enjoy!

 

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