When the Victoria´s Secret Angels revealed last year that the key to ´training like an Angel´ was regular ballet workouts, the classical dance became one of the biggest trends of 2014.

Not only is it one of the chicest workouts you can do, if the super sculpted bodies of the Angels are anything to go by, it is also one of the most effective. Elegant and graceful, and with the promise of a longer, leaner dancer´s body, StyleNest didn´t take much convincing that ballet was definitely the exercise regime to try for a healthier 2015.

To bring you some simple ballet moves that can be incorporated into an existing gym or at home workout, StyleNest spoke to Rachel Withers, founder of BalletBeFit, and a classically trained dancer and a lifelong fitness enthusiast. Her unique combination of moves, holds and tempo is designed to accentuate muscle tone and length, resulting in strong, flexible limbs and a firmer core for that feminine ´dancer´ look.

“BalletBeFit is a dance inspired, body-toning workout combining core holds and cardio. Employing proven techniques from the world of ballet, this immensely enjoyable and strangely addictive fitness program promotes flexibility, improves posture and enhances muscle tone. Particular attention is paid to type1 ‘slow twitch’ muscle fibres, a high proportion of which make up our postural muscles and are chiefly responsible for endurance. These fibres are limited in their potential for growth, however, as tone rather than bulk is the aim, high volume repetition exercise forms the basis of the workout.

Some of the moves might be familiar, but it’s the unique combinations that prove so effective at sculpting that dancer physique. Tempo and intensity play a significant role too, boosting aerobic capacity, stamina and overall levels of fitness (as you’re about to discover).

Perform this 15 minute routine three times a week, and along with simple lifestyle changes such as diet and hydration you’ll be sporting the ‘dancer’ look in a month!”

Workout tips…

If you don’t have a ballet barre you can use a chair for support. Where the term ‘pulse’ is used, keep the range of movement to 4 inches or so, for the requisite number of repetitions. And always focus on technique – think about the muscles being exercised.

Plié turned out squats

This exercise targets your thighs and calf muscles.

1. Begin sideways to the barre (chair) feet slightly turned out, knees bent and heels raised.
2. Pulse by lowering down slightly before returning to the start position (32 reps).
3. Lower the heels and hold for a count of 8.

Repeat exercise four times.

Plié Squats with Parallel Attitude

This time we target your thighs individually, before shifting emphasis to your glutes.

1. Begin by facing the barre (chair), knees bent, one leg behind the other with back heel raised
2. Pulse (32 reps).
3. Lift back leg up, knee bent, foot pointed, raise the leg a little higher then lower (32 reps).

Repeat all with the other leg in front.

Rises

All focus on your calf muscles

1. Begin facing the barre (chair) feet slightly turned out.
2. Rise up onto your toes to a slow, controlled count of 4, before lowering, again to a count of 4 (4 reps), Repeat to a count of 2 (4 reps), Repeat to a count of one (32 reps).
3. Place one leg behind.
4. Rise up onto the toes, count as before (b) and repeat on the other leg.

Grand Battement with Lunge

This exercise challenges hip flexors, quads and core.

1. Begin sideways to the barre (chair) feet slightly turned out, arm above the head.
2. Lift the outside leg to the front, bring arm to side.
3. Lunge forward, weight on front leg.
4. Transfer your weight onto back leg with front leg lifted, and then return to the start position (16 reps).

Repeat all on the other side.

Floor Arabesque

Attention returns to those glutes.

1. Begin with hands and one knee on the floor, one leg raised with knee bent at 90 degrees, flexed foot.
2. Straighten the raised leg in an ‘upward’ action. Return to the start position (32 reps).

www.balletbefit.com