TONED BODY

As Graceful As A Ballerina

Ballet is a beautiful sight for the eye. Not only that, ballet movements are also useful to train balance and form elegant posture.

 

Ballet has a very long history in the world of art. Since it began around year 1581, up until now ballet still becomes the base of many types of dance. Like its long history, ballet movements also have many benefits for your body. One of them is to keep the wellness through body balance exercise. Also get its bonus, which is strong muscles, more flexible body, better body coordination, and of course… beautiful body posture a la ballerina. Don’t worry, if you have never practised ballet, you don’t have to do movements that challenge gravity, such as standing on the tips of your toes or jump high with legs opened wide. Try to follow these 10 simple movements and enjoy its benefit.

 Difficulty level: *beginner, **intermediate 

1.      Rise*

Target: to tone calf muscles, leg; to flex ankles.

Stand up with your backs straight. Close your legs, point your toes a little bit to the side, ankles meet. Do it as much as you can. Put your right hand on your waist and left hand hold on to a stable object. Then, tiptoe.

2.      Plie*

Target: strengthen back muscles, abs, buttock, thighs, knees, calves.

With the same starting position with movement 1, bend your knees, lower your body as low as you can. Keep your heels closed and shoulders straight.

3.      Tiptoe knee lift*

Target: strengthen legs, calves, thighs, back.

Stand straight with legs closed. Put right hand on your waist, left hand holding a stable object. Tiptoe, then lift right leg, bend the knee, put your right foot palm on left inner thigh. Toes pointed and keep your back straight.

4.      Swaying*

Target: strengthen legs, thighs, calves, abs, back, shoulders; flexing hips, ankles.

Stand straight, heels met, open your toes a little to the side. Spread your arms to the side align to shoulders. Bend your knees, lift right leg to front, leg diagonal to the left. Hold for 4 seconds. Back to starting position. Then, lift right leg again to the back, knee bent. Keep your body straight to front and toes pointed.

 5.    Tondu*

Target: to tone calf muscles; to flex ankles, knees, hips.

Stand straight, ankles met, open your toes a little to the side. Put both hands on your waist. Lean your right leg to the front, toes pointed until thighs, calves, and toes form a straight line.

6.      Front lift*

Target: strengthen shoulder muscles, back, abs, hips, thighs, calves, legs.

Stand straight like movement 5. Spread your arms to the side, curve a little like you’re going to hug. Keep your arms a little below the shoulders. Lift right leg straight forward with toes pointed.

7.      Side lift*

Target: strengthen shoulder muscles, back, abs, hips, thighs, calves, legs.

Stand straight like movement 6 starting position. Spread your arms straight to the side align to the shoulders. Lift right leg straight to side, toes pointed. Keep your back straight.

8.      Diagonal lift*

Target: strengthen shoulder muscles, back, abs, hips, thighs, calves, legs.

Stand straight like movement 7 starting position. Spread your arms to the side aligning to shoulders. Lift your right leg up diagonally to the left, toes pointed. Keep your back straight.

9.      Arabesque**

Target: to flex back, strengthen abs muscles, hips, buttocks, legs.

Stand straight like movement 8 starting position. Bend your right leg to the back until heel touches the buttock, hold your right heel; with right hand. Lift your left hand up. Slowly, lean your body forward, left hand following body movement. Release right hand that holds right heel, and then straighten your right leg to the back. Toes pointed.

10.    Knee lift*

Target: strengthen legs, calves, thighs, back.

Stand straight, both legs closed, both hands on your waist. Lift right leg forward, bend your knee until thigh is align to the floor, put right foot palm to left inner thigh. Toes pointed. Then, straighten your leg forward. Lift it as high as you can.

 

BOX

PREPARATION:

• Before exercising, warm up at least for 5 minutes. It can be small jog or skipping.
• For movement 1 and 2, hold for 4 seconds, back to starting position, and repeat 5 times with same movement. For movements 3–10, hold for 4 seconds on one side of body/leg, back to starting position, then repeat 5 times. Do it for body/leg side with same repetition. To get optimal benefit, exercise 2–3 times a week.
• Use regular sport apparel. If you don’t have ballet shoes, you better exercise with bare feet. Avoid wearing running shoes or any other sports shoes that aren’t flexible. 

BOX

NOTE:

• When you lift your leg, you don’t have to force yourself to lift your leg as high. Just do it until you feel the tension. But, make sure your leg remains straight. 
• Don’t forget stretching. For calves, sit down with both legs straight forward. Slowly, straighten your feet palm forward until your toes pointed. Hold for a few seconds, pull your feet palm backward (flexed). Repeat until 15 times. As for ankles, try to stand straight, and then spin your ankle clockwise for 15 times. Switch with left ankle, also 15 times.

 

Cempaka Fajriningtyas

Model: Agatha Pritania Tajuw

Stylist: Rahmi Astriandina

Photographer: M. Hasriel

 

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