Practicing ballet can involve the abdomen

Practicing ballet can involve the abdomen

Ballet has a strong effect of shaping personal temperament and body shape, even if it consumes a small amount at the same time at rest, the weight loss effect is very good.

Here’s how to use ballet to help women lose weight.

  Most ballet dancers have a good figure and a soft figure.

How did they do it?

In fact, there are many basic movements that are repeated with each other and have the same function as general bodybuilding exercises. Therefore, people who learn ballet are always enviously beautiful. Today we will ask experts to teach you to use simple basic ballet movements.Sculpt a beautiful figure, eliminate the lower abdomen!

  4 ballet movements tighten the waist and abdomen to bend and stretch the rectus abdominis to eliminate the lower abdomen.


Hold your hands on the pole in the prepared position. If there is no pole in the house, you can use a wooden cabinet instead. The height is about the chest. The heels of your two feet are trying to stand straight and stand together.


Keep your right hand upright and in line with your body. Keep your body still and face forward.


Use the power of your right hand to pull the upper body back to the right. Don’t lean the belly forward. Pay attention to the straight line from the abdomen to the lower body. Look at the face to the upper right.

Can be repeated several times according to individual physical ability.

  Shrink left and right to shrink the tight body and modify the waist curve.


Straighten your upper body, put your left hand on the right hand, and lower your right hand naturally. Cross your feet forward with your toes facing outwards. Try to let the heel touch the toe of the other foot.


Leaving the pole with your left hand, draw an arc to extend upwards, stretch your right hand straight to the right and unfold at an angle of about 45 degrees with your body, and keep your lower body still.


The left hand continues to the upper right with an arc-shaped cross-section, which drives the upper body to bend to the right, the right hand extends to the front right, and the lower body remains motionless.

  The swan stretches the legs to modify the lines of the legs.


The preparation position is the same as that of the back bend. Hold your hands on the pole, the height is about the chest, the heels of both feet try to show a straight line and stand straight together.


The right toe touched the ground and slowly extended back to the personal limit. Note that the toe should not leave the ground during the process, and then slowly return to the original position.


Same as step 2, extend the right foot to the ground, then straighten the back of the foot and slowly lift it off the ground for a while, then lower it back to the original position slowly.

Change your left foot.

  The hands are contracted to firm the arm lines, eliminating butterfly sleeves.


Keep your upper body straight and straight, put your left hand on the bar, and use your right hand to bend the arc to place your chest. Cross your feet forward and backward with your toes facing outward. Try to let the heel touch the toe of the other foot.


Straighten your right hand to the right and feel aching in your upper arm muscles. Keep your body still.

Can be repeated several times according to individual physical ability.
  Wrong demonstration When doing this action, if the hand does not use force, the upper arm muscles will become loose, and the effect will not be achieved.

  Experts recommend that when doing basic ballet movements, you should strive to do slow movements, and muscles need to work hard to achieve better results; each fixed-point movement should do its best to avoid straining the muscles.

  Six small ballet exercises. Practical abdomen convergence. Practitioners should focus on muscle sensations in their movements, not just a few times.

Here are six exercises.  1.

Place a large bath towel on the “Hammock” mat and lie on your back.

Grasp the two corners of the towel with both hands, and wrap your head.

Bend your knees with your feet flat on the ground.

Inhale, lift your abdomen and lift your head and neck until your shoulders are off the ground.

  Keep in this position and inhale while slowly stepping one leg straight, keeping your heel on the ground.

Exhale and retract your legs to the knees bent.

Switch to the other leg.

Note that the breathing sequence is correct, and the abdominal muscles are tightened inward each time you exhale.


“Rotating Bird” lies on his back and bends his knees.

Put your hands behind your head and close your abdomen.

Exhale while raising your head and shoulders, keeping your neck natural.

Inhale the tibia of the legs and separate them up and down into scissors.

The left leg is at 75 degrees to the ground and the right leg is at 45 degrees to the ground.

  Keep this position, exhale in a half circle in the air to exchange up and down positions.

Inhale, retract your legs, repeat, and swap your left and right legs.


Lie on your back with your legs bent and stretched to your knees.

Arms stretched out to the side of the body to form a “ten”.

Close your abdomen and keep your shoulders touching the ground.

Inhale and close your knees to your chest.

Exhale, lift your legs forward and upward, while raising your head and shoulders, and try your best to extend your right hand toward the leg.

Inhale, bend your knees, exhale, and tighten your abdomen.

Change to the opposite side, 10 times on each side.


The dancer’s pre-circle posture is to support the ground with his right hand, and sit on the ground with his right leg bent on his knee.

The left leg flexed her knees with the fracture pointing upwards.

Lift your left side.

At the beginning of the movement, the legs are straightened, the feet are back and forth to support the ground, the abdominal muscles are forced off the chest, and the left arm is held high.

Stomach abdomen, turn left, support left arm on the ground.

Look up.

  Hold your hips when exhaling and lower your body when inhaling.

Revert to ready to potential, repeat after doing the other side.


Turn your fingertips into a prone position with your toes and palms touching the ground.

The gluteal muscles are contracted, the abdomen is tightened, and the back muscles are forced (the scapula is leaning toward the middle). Stand up until the chest leaves the ground, and the fingers still touch the ground to maintain balance.

Inhale and stretch your right arm to the back of your right thigh.

Turn your head and upper body to the right at the same time.

Return to the starting position when exhaling.
Do the other side after repeating.  6.

Roll the rowing boat and sit up straight.

Legs extended forward with feet apart wider than shoulders.

Hold a rolled towel in front of the body with both hands, palms down.

Tighten the chest and gluteal muscles.

Exhale, slowly fall backwards, and relax the psoas muscles until they reach the maximum angle you can control.

Hold for 1 second and pull the towel roll towards your chest while inhaling.

Exhale again and lift the towel over your head.

Inhale to reduce and repeat.

  These exercises should be done 3-5 times a week in sequence.

The first two actions are to warm up, and the last three actions are seriously exacerbated.

Do 10 reps per group (5 reps per side) as required by the action.

If it starts to feel too difficult, start with 4-6 times.

Practice the highest ideal in a dance studio with mirrors.

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