With the help of American Ballet Theatre ballerina Kathryn Boren, we’re sharing four ways to stretch and tone your muscles. The routine is of course inspired by classic ballet moves but is simple enough for non-dancers to follow along. Grab your yoga mat and embrace your inner ballerina (or just pretend to for the span of this fitness rotation), and allow your body to bend, train, and flex for a long and lean figure. Learn the sequence and how to do each position in the video below.
The Routine:
Arabesque Leg Lifts
Grand Plié Heel Lifts
Side Plank Front to Back Taps
Bear Plank Attitude Pulses
The Move: Arabesque Leg Lifts
How to: Keeping a slight bend, or plié, in the supporting leg, lift the back leg 90 degrees, and let the upper body come forward. Think of making a “T” shape with your body. From this position, lower the back leg all the way down to the floor and bring it back up. Make sure to keep your hips square during this exercise and if you need a modification, hold on to a barre or chair.
The Move: Grand Plié Heel Lifts
How to: In a wide second position, drop the hips down to a grand plié. From here, lift the heels off the floor while keeping the hips level with the knees. Keep the upper body straight, and make sure not to over-rotate from the ankles. This exercise can also be done by holding on to a barre or chair.
The Move: Side Plank Front to Back Taps
How to: In a forearm side plank, lift the top leg off of the supporting leg and carry it to the front, lightly tapping the ground. From there, carry the leg to the back, again lightly tapping the floor. Watch that you keep your bottom hip lifted and don’t let it sink closer to the ground.
The Move: Bear Plank Attitude Pulses
How to: Start on all fours and lift your knees slightly away from the floor. From here, lift one leg, keeping it bent in an attitude position. Maintain this position as you pulse that leg up without letting the lower back and core collapse.
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Kathryn Boren is a professional ballerina with American Ballet Theatre (ABT) and an NASM-certified personal trainer. Her ballet training began at the age of three in her hometown of Dallas, Texas. After training at the prestigious Jacqueline Kennedy Onassis School of ABT, she performed with ABT II, Staatsballett Berlin, and Boston Ballet. She joined ABT in 2015 and has had an exemplary career there thus far. In 2018, she became an NASM-certified personal trainer and has made a remarkable name for herself in the dance and fitness world. Kathryn’s training regimen is focused on stability, balance, core strength, and stamina. Crucial attributes for rigorous ballet or athletic training.
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