Currently, there are so many different fitness areas and sports activities, of which everyone can find something to their liking. This can be a very simple and leisurely activity, such as yoga meditation, or dynamic, very energy-intensive workouts, such as zumba or interval exercises. Relatively recently, a new type of choreographic practice has appeared, which helps to learn how to control your body and listen to it. This is body ballet. What is special about it?

What is body ballet

This is a lightweight version for people without special training. This is a kind of choreography, the core of which is the simplified exercises used in ballet. Therefore, many movements are made near the one located along the mirrors.

One of the basic benefits is that body ballet training develops the ability to feel and regulate your body, to control it gracefully and naturally. Combinations of exercises are used here to strengthen and stretch muscles, correct perception of space and maintain balance.

The workouts contain ballet stretching steps that help to develop flexibility of the spine and joints, good posture. This type of ballet helps trainees to make the body beautiful, fit, full of energy and mobility.

Interestingly, body ballet is a relatively new trend in the fitness industry, which emerged thanks to the American choreographer Lee Sarago in the early 2000s. In Russia, this art of dance was perfected and introduced by the ballerina Ilse Liepa, who created a mixture of exemplary ballet and Pilates. Now they can be practiced at home and in fitness clubs, dance schools.

Who is it for

Anyone can do body ballet, without significant restrictions on age and level of training. Not only children can learn this kind of choreography. Body ballet is also suitable for adults. It will help to improve the potential of the body, to be in excellent shape, to improve physical and emotional well-being. As a rule, lessons are held with classical or relaxing music, which allows you to relieve stress and cheer up.

Body Ballet is also adapted for ordinary girls and women who dream of becoming a ballerina at an early age. This dance direction will help to achieve a slender figure, flexibility, graceful flying gait. Body ballet is also important for the male sex due to the fact that choreographic development is significant for dancers.

It is noteworthy that body ballet is something that will be useful even for experienced dancers, as choreography provides a valuable base of specific knowledge, and stretching and strengthening the muscles and working out the joints improves the results in various dance styles.

These classes are very good for people who can hardly tolerate high-intensity cardio loads, but who need to work out large and small muscles of the body, to achieve elasticity and fit.

Experts believe that ballet exercises promote body contouring, not muscle building. At the same time, endurance is developed better, and the heart and joints are not overloaded. Classes at the school of body ballet are recommended for those who have had injuries and fractures, since the load is given evenly and has a healing effect. Also, this type of choreography is suitable for people who cannot tolerate very intense training.

Medical professionals note that this type of exercise is indicated for back pain, various disorders in the work of the musculoskeletal system and overweight. Thus, body ballet classes are something that will suit any person.

Exercise and health effects

If strength and running training is contraindicated for a person, then body ballet is what you need. Carrying out a systematic load on all muscle groups, a person will become stronger, more resilient, gain a toned graceful body and improve his health: both physical and emotional.

After exercise, the ability to control the body, flexibility and grace is acquired. After some time of stable training, significant shifts in self-perception occur, posture is corrected, muscles and joints are strengthened. The body acquires relief, grace and endurance, since almost all muscles are involved in the work.

According to doctors, classes have a healing effect on bone fractures and injuries, as well as a weak cardiovascular system. The risk of injury and the likelihood of sprains are almost zero. Also, exercises perfectly improve coordination of movements and train the respiratory system.

Slimming

Body Ballet contributes to the improvement of the figure: the body gains mobility, harmony and fit. Body control skills are improved. Also, the positive aspect of body ballet is that beneficial training helps to tone the body and remove excess weight. During exercise, the pulse rises to 140 beats. This pace and intensity allows the body to burn fat efficiently. In combination with proper nutrition, it is possible to achieve a noticeable result within a month or two.

In addition, Body Ballet contributes to the improvement of the shape of the legs, abdominals and the whole body in general. The even load perfectly removes fat deposits from the waist and hips. Fitness centers have specially designed weight loss programs, including body ballet. They are more energy intensive and help to work out specific problem areas.

Classes for beginners

Body ballet is also suitable for beginners. Lessons can be learned even if the person is generally far from dancing and choreography. There are no age and sex restrictions. Over time, the exercises will become more difficult in technique and coordination.

At the very first lesson, students master basic poses and work at the ballet bar. Together with the instructor, various movements, exercises at the bar, parterre choreography and stretching are performed. For those who can only study at home, video tutorials by Lotta Burke or Janet Jenkins are suitable.

What you need for classes

You can wear tight-fitting stretch pants or leggings and a comfortable top or T-shirt, gym shoes or ballet flats. It is not forbidden to exercise in socks. Some wear a special elastic swimsuit for dancing. Clothing should be comfortable, not hindering movement, preferably made of moisture and water-conducting materials. No special inventory is required. And, of course, you need the desire and motivation of the person himself, diligence and enjoyment from the training process.

Workout regimen

To get a visible result, you need to practice at least twice a week. At first, it is important to control the degree of stress and take a break of several days between workouts. It is important to interact with the instructor: ask questions of interest, talk about unpleasant sensations. It is usually more effective to exercise in the morning.

The training process is gradual and will not bring lightning results. But over time, students will be surprised to notice significant progress. Many are seriously addicted and enjoy this type of physical activity.

In time, the lesson takes from 40 minutes to an hour in medium intensity mode. First, a warm-up is invariably carried out, then the main part goes, and everything ends with relaxation and stretching.

This direction of choreography is one of the most gentle and less traumatic. The intensity of the training is suitable for each practitioner, depending on the goals. For the fastest weight loss, for example, it is better to attend classes three times a week and combine with Pilates or other fitness areas to maximize metabolism. It is also necessary to observe proper nutrition, which will greatly enhance the effectiveness of the exercise.

Results and reviews

Many girls who want to improve their health and body are interested in the question of what kind of new type of fitness it is. The trainees leave numerous positive reviews about body ballet. For example, girls note that they are delighted with the lessons: the gait has changed, the movements have become soft and feminine. In addition, the muscles become prominent, the abdomen and sides are removed, and the legs are strengthened.

It is important that with classes, the attitude towards oneself changes, excess weight goes away, love for the body appears, and shyness disappears. Also, some say that they love training very much.

Classes in St. Petersburg and Moscow

Today this fascinating direction of choreography is available in many countries, including Russia. Of course, the body ballet did not bypass Moscow either. It is offered by dance and ballet schools, as well as numerous fitness clubs. In particular, the centers "Fitness Time": st. Pleasing, 16; st. Artsimovich, 8. There are classes for people with any physical fitness.

Body ballet in St. Petersburg is also in various dance schools and studios, sports clubs. For example, this is the La Boca dance club at 40A, Kamennoostrovsky prospect. The lessons are designed for any client - beginners or already experienced. A professional ballerina teaches there, so in the future you can do classical choreography.

Reading time: 13 min

Body ballet is a fitness trend based on exercises from classical choreography, ballet, yoga and Pilates and adapted for a wide range of people. With the help of ballet training, you will make your body slim, develop flexibility, improve posture, gain flexibility and grace.

At all times, ballet and classical dances have been very popular. Many girls have dreamed of being ballerinas and performing on the big stage from early childhood. And today there is a great opportunity to become one step closer to the world of dance art. Body ballet has recently become a popular sporting trend, although its first appearance in fitness clubs dates back to the mid-90s.

Useful information about body ballet

Body ballet and ballet are two big differences. Body ballet is based on lightweight exercises from ballet and classical choreography, complemented by techniques from Pilates and yoga. This is an adapted fitness option that is suitable for most exercisers. The "ballet figure" is rarely given by nature, it needs to be worked on diligently and carefully. It is the classical choreography that improves posture and makes the forms more feminine and soft.

Body ballet training is based on various movements from classical choreography, such as pas, demi-plie, grand-plie, releve, batman. However, do not be afraid, the exercises are adapted as much as possible, so they will not cause difficulties even for people far from ballet. The proposed system of movements contributes to the development of the ability to control one's own body, while the body itself becomes beautiful, graceful and plastic.

Of course, every body ballet coach builds classes at his own discretion. But, as a rule, a standard workout includes the following segments:

• Warm-up, joint gymnastics
• Exercises at the gymnastic bar
• Standing exercises without support
• Pilates floor exercises
• Stretching, stretching

Such a set of exercises will tighten the muscles of your body, improve physical fitness, and make your figure slim and fit. But body ballet is useful not only for weight loss. Competent positioning of the legs, eversion of the hips, graceful posture, beautiful hand position, development of plastic skills, flexibility of the spine - all this you will get as a result of regular ballet training.

10 benefits of body ballet

What are the benefits of body ballet and why has this direction in fitness gained widespread recognition?

1. Ballet-based exercises target the leg muscles, making them lean and graceful. They are especially effective in working on breeches and ears on the hips. Even imperfect legs acquire a chiseled silhouette as a result of ballet exercises.
2. Ballet exercises are no less useful for strengthening the body and arms. During classes, you actively engage your arms and corset muscles, thereby tightening your abdomen and improving the shape of your arms and shoulders.
3. During body ballet, you will pull on the toe, thereby forcing the muscles to lengthen along rather than across. The leg muscles will not expand in width, so you don't have to worry about swinging your hips like an athlete.
4. Exercises from body ballet improve, straighten the spine, as well as develop the instep of the foot and get rid of flat feet.
5. You will learn to control your own body, make it beautiful and mobile, and also work on gracefulness and flexibility of movements.
6. Such ballet programs develop general physical fitness. If you think that bodyweight exercises are not worth your attention, then you are mistaken. Performing various plie and batman will make muscles burn even in experienced practitioners.
7. Body ballet will help you improve stretching and develop elasticity in muscles, joints and ligaments. You will also work on opening the hip joints, which is especially useful in preventing diseases of the genitourinary system.
8. Systematic body ballet exercises develop coordination and a sense of balance.
9. Low-impact ballet load does not have a negative and traumatic effect on muscles, ligaments and joints.
10. Body ballet stimulates the work of internal organs, activates blood circulation, develops and strengthens joints, rejuvenates the body.

Body ballet training

Body ballet can be practiced at any age without restrictions. Moreover, this type of fitness is suitable even for unprepared people who are far from sports, dancing, and even more so ballet. Body ballet training takes place in a gentle mode for the joints, so it is especially suitable for those who avoid intense shock loads.

There are no special contraindications for body ballet training. But classes are not recommended for people with heart failure, severe varicose veins, exacerbation of joint diseases.

Body ballet training will appeal to those who:

• wants to achieve a toned slender body, without pumped muscles;
• wants to improve stretching, flexibility and joint mobility;
• who wants to improve their posture;
• who wants to work on grace and plasticity.
• who are looking for quality, versatile workouts to improve their physical fitness;
• does not like or cannot perform high-impact or power loads.

Exercise technique

1. At first, pay special attention to the technique of performing the exercises, monitor your posture and body. If necessary, it is better to slow down the speed of the exercises by honing the correct technique. In bodysuit ballet, quality is always more important than quantity.
2. Throughout the workout, your body should be in good shape: the shoulders are down, the neck is straightened, the chest is looking forward, the stomach is tucked up, the buttocks are tense. Try to straighten the body, do not lift your chin up and do not raise your shoulders to your ears. Always stretch the crown of your head up, this will help a good posture.
3. When exercising with the machine, you do not need to lean on it and lean heavily on it: just touch it lightly to maintain balance. Constant control of your technique will help you maintain your posture, engage all your muscles, and perform the exercises as efficiently as possible.
4. Body ballet training can take place not only with the weight of your own body, but also with the use of additional equipment: a rubber ball, light dumbbells (usually for the arms and shoulders), fitball, elastic tape. This includes additional muscle groups in the work and allows you to carry out the lesson even more productively.

What to wear for body ballet?

There are no special requirements for clothes for body ballet classes. In order to better control the exercise technique, it will be convenient to choose tight knitted models, for example, leggings and a T-shirt. This will help the trainer see if you are doing the exercises correctly.

In terms of the choice of shoes, there are also no strict requirements. You can practice barefoot or in socks, or you can buy special shoes: pointe shoes, gym shoes or light ballet flats. It is very important that your clothes and shoes are comfortable and comfortable for you.

Is body ballet effective for weight loss?

First of all, body ballet training will help you tone your muscles, get rid of flabbiness, and work on problem areas. If you want to seriously lose weight and shed excess fat, then ballet classes are not the most effective way to achieve this. For weight loss, you can achieve quick results, for example, with HIIT training, and body ballet is more conducive to improving the quality of the body.

In addition, weight loss results are highly dependent on the workout itself. As you can imagine, each trainer offers their own vision of body ballet, so the programs may differ in intensity, complexity and level of fat burning. Therefore, it is still impossible to give unambiguous characteristics in terms of the load from body ballet.

It is important to remember that it is necessary to lose weight in the first place. If you adhere to reasonable dietary restrictions, then you will lose weight, even doing only body ballet. To achieve quick results, it is recommended to do ballet workouts 3-4 times a week from 45 minutes to an hour.

Body ballet for practicing at home

You can also practice body ballet at home. Instead of a bench, use a chair, table, windowsill, or wall bars. You can also purchase a choreographic bar for home use: wall or floor. It is advisable to practice in front of a mirror to control the correctness of the exercises.

Exercise 1

Exercise 2

Exercise # 3

Exercise 4

Exercise 5

Exercise 6

5. Body Ballet for perfect legs and buttocks (9 minutes)

6. Body Ballet for beginners (8 minutes)

Your dreams of a ballet figure can come true. Now everyone can practice classical choreography, regardless of age and skills. Regular body ballet practice will help you achieve graceful posture, a slim body, beautiful leg muscles and great stretching.

What woman does not look with envy at the chiseled figures of ballerinas and does not admire their flexibility, stretch marks, grace with rather big muscle strength and body endurance. And then everyone, for sure, thinks: I will never achieve this, because I have not studied at a ballet school since I was 5 ... But it's not all that sad - to make your body, if not exactly like that of a professional ballerina, then slim , graceful and flexible can be helped by a relatively new modern direction of training - body ballet fitness. What is body ballet, what results it gives, is it possible to lose weight with it, do it at home using video lessons - the answers are in our review.

Body ballet - a little history

Body-Ballet, as a kind of dance aerobics, appeared relatively recently - in 2005, when the author of the technique, the famous choreographer and fitness trainer Li Sarago (pictured) presented the world with a video of his new development, where she combined ballet movements, classical dances, elements of Pilates and yoga into one mix program, which coined the apt name body ballet. The author simplified and adapted the movements taken from the ballet to the capabilities of ordinary women, without special dance and physical training, so body ballet classes are available to almost everyone (and men too) who do not have serious health limitations.

Body ballet gained rapid acceptance thanks to Janet Jenkins, the most popular fitness trainer in the United States. This dark-skinned athlete, with two degrees in sports medicine, has helped many Hollywood and music stars to have slim and flawless figures. She immediately appreciated all the advantages that body ballet classes have, made her own additions and, together with the author, released video body ballet lessons for classes in the hall and at home.

Bodysuit ballet was brought to Russia by the famous ballerina, soloist of the Bolshoi Theater Ilse Liepe. She slightly changed the methodology, offered her own version of the musical accompaniment. Her initiative was taken up by Ekaterina Buida, a choreographer and YouTube blogger, author of many phytoyoga programs. In 2009, she proposed her own version: body ballet for weight loss or body transforming.

The essence of the program and exercises

The body ballet program for adults has been calculated, since it requires quite tangible loads on the muscle corset and joints, you need to patiently and diligently try to perform all the exercises that include body ballet lessons. Classes for beginners should be carried out only in the gym, under the guidance of an experienced fitness trainer, since it is impossible to correctly understand the technique of performing many specific exercises taken from classical ballet from a photo and even a video.

The schedule of classes is supposed to be as follows:

• body ballet for beginners - 2 times a week for 40-45 minutes;
• after 3 months of training - 2-3 times a week for 60 minutes;
• for experienced athletes - 3 times 90 minutes.

And only after you have fully mastered all body ballet exercises and training features, you can do it yourself at home using an online or video tutorial.

Body ballet training, as in other types of fitness, consists of three stages.

• - to warm up muscles and develop joints - at least 10 minutes.
• The main part of the workout - 30-60 minutes, consists of doing exercises at an intense pace, in a specific order. Mostly classical music is used, including in a modern arrangement. Also allowed modern classic in pop processing, modern rhythmic tracks.
• Cool down to maximize each muscle group and restore breathing. Conducted at a calm pace, with smooth melodies, elements are used. Time is 8-10 minutes.

Basic exercises

It is impossible to list all body ballet exercises in one article, we will briefly describe those that are used more often than others.

Efficiency and results of classes

Body ballet for those who practice regularly and purposefully will be able to get the maximum benefit in a few months. It:

• Slimming effect. By increasing the heart rate during exercise, the natural burning of subcutaneous fat is triggered. It is also recommended to combine body ballet workouts with a specific nutritional system.
• Correction of body shapes without significant muscle building. It's just that the fabrics will become more toned, elastic, embossed.
• Strengthening the joints and restoring the flexibility of the ligaments. Body ballet classes are suitable for people who have suffered injuries to the limbs, back - as a therapeutic rehabilitation.
• Strengthening the cardiovascular system, improving blood circulation and oxygen supply to all body tissues.
• Increased flexibility (give), improved coordination of movement, dexterity and endurance of the body.
• Improving posture, graceful gait and all movements.
• Anti-stress effect - psychological relaxation, mood stabilization.

Contraindications

There are restrictions on body ballet classes, but they are less extensive than for other types of fitness.

• heart failure;
• varicose veins and thrombophlebitis;
• arthritis and arthrosis;
• spinal lesions;
• severe chronic diseases;
• oncology;
• epilepsy.

Ballet Bodysuit

Since this is still fitness, there is no need to buy a ballet tutu and pointe shoes. Clothes should be as comfortable as possible, but tight-fitting so that they do not interfere with ballet steps with their dangling. Options: T-shirt or tight-fitting T-shirt plus leggings (leggings) or shorts. The second option is a dance leotard, mini skirt and leggings. Optimal footwear is soft and comfortable. These can be gym shoes or slip-ons (thin sneakers without laces). You can also practice with just socks on.

Conclusion

Body Ballet is an excellent exercise option for getting a beautiful, slim and fit figure. The main thing is not to be lazy.

Related posts:

Body ballet - classes for beginners
Very Effective Home Weight Loss Exercises Without Exercise Equipment
A simple but effective set of exercises with an elastic band for the whole body
TOP 15 best exercises for charging
Strength training myths for women
BodyPump

These days, children increasingly want to be top managers, millionaires, or programmers. In the days when "the trees were big", to the question "What do you want to become when you grow up?" most of the boys answered "Cosmonaut", and girls - "Ballerina". From the eighteenth century. the whole world admires the beauty and grace of white "swans", airy "sylphs" and weightless "sleeping beauties". Despite the fact that in most cities and now there are children's studios of classical choreography and dance circles of the peoples of the world, few of the dreamers managed to be a dancer even at an amateur level. Adults, on the other hand, were usually asked to get carried away with chess, football or knitting, and forget about classical dance and the dream of becoming a ballerina.

But times have changed - and ballet has ceased to be a closed caste of the elite. Teachers and coaches of various disciplines appreciated the benefits of ballet classes for adults and rushed to borrow the best for the benefit of mere mortals. This is how the direction of body ballet or ballet for adults appeared.

A ballerina can always be recognized even in ordinary clothes: regal posture, graceful flexible body, chiseled legs, eye-catching gait, soulful gaze ... Regardless of origin, the ballerina looks like a true aristocrat. Body ballet allows you to acquire the qualities that distinguish a ballerina and, at the same time, without harm to health. On the contrary, ballet classes for adults bring many-sided benefits to their admirers. After all, classical dance classes have a beneficial effect on the flexibility of muscles and joint mobility, blood circulation, improve coordination of movements, help to achieve an ideal silhouette and beauty of lines. With the correct performance of ballet steps, the load on the bearing arch of the foot helps to cope with flat feet, "lifting" and eversion (mobility of the ankle and hip joint) increase.

The ballet program for adults is designed in such a way that the immersion in the atmosphere of classical dance occurs gradually. The movements of classical ballet training in body ballet are adapted for beginners with any physical data and are complemented by movements from yoga, Pilates, stretching. Whether at the barre, in the stalls (on the floor), but in any case you will have to sweat - in terms of physical activity and an increase in endurance, body ballet is not inferior to powerful strength training. But it is unlikely that multiple approaches to the simulators will be able to give you not only a toned body, relief muscles and, possibly, self-confidence, but also flexibility, sensuality, grace, which can be found in abundance in body ballet.

The atmosphere of body ballet has a beneficial effect on the way of thinking, mood, mentality of its adherents, as its exercises - on the body. Ballet classes for adults are accompanied by calm, most often, classical music. The positive influence of classical music on a person has been repeatedly proven at a serious scientific level. In a body ballet lesson, she will set you up for proper breathing, a serious approach to training, distract from external troubles, and help you to be collected and calm. Even if you have never been an admirer of the classics, the mood for a sublime intellectual wave will unobtrusively color your view of the world in bright colors. Moreover, during the ballet classes for adults, you will learn a lot of words from French and will be able to speak the same language with professional ballerinas.

If you decide to go in for body ballet, rushing to the store for pointe shoes and a tutu is not at all necessary - training clothes in silhouette and soft shoes without a heel - dance ballet flats - are more suitable. Here, the requirements for those who go in for ballet and body ballet are similar: clothes should not conceal movements, mask inaccuracies. For those who dreamed of a ballet leotard or leotards, we say "Yes" - now many specialized stores offer a beautiful professional dance uniform for beginners in adult ballet. For those who decided to achieve quick results in ballet stretching with the help of body ballet classes, we recommend insulated overalls: with their help, the muscles will stay warmed up longer and stretch better.

Body ballet does not promise to turn an adult beginner into a professional dancer. But when, in ballet classes for adults, you master the basic movements of classical choreography and learn how to perform albeit simple ballet steps with ease and grace, be ready to proudly wear the coveted title of Ballerina and accept admiration with aristocratic favor.

SCHEDULE OF BODY-BALLET CLASSES FOR ADULTS



COST OF CLASSES IN THE GROUP

TRIAL LESSON:

1
hour
RUB 600
RUB 200

2
hours
1 200 rub.
RUB 300

3
hours
RUB 1,800
RUB 400

SINGLE LESSONS:

1
hour
RUB 600

SUBSCRIPTIONS: *

1
hour a week
4-5 hours per month
RUB 2,000
RUB 1,900
438 rub / hour

2
hours a week
8-10 hours per month
RUB 4,000
RUB 3,200
369 rub / hour

Have you long wanted to do muscle toning fitness, but lacked the grace and sophistication of tabata, zumba, or strength training? Then pay attention to body ballet. This is a discipline that is designed to fight extra pounds, increase body flexibility, beautiful posture, gracefulness and excellent plasticity. Body ballet is different in that the program includes exercises and movements from classical choreography. Consider what such a body ballet workout consists of, and what are the advantages of this type of fitness.

Description of body ballet

It is foolish to deny the popularity of classical choreography. While the types of fitness in the rankings of coaches change each other, ballet always remains in trend. Even now, little girls admire the beauty of ballerinas, who are deservedly considered examples of beauty and grace. And if not everyone is destined to get into classical ballet, body ballet is designed for a wider circle of people.

The direction became popular only at the end of the nineties of the last century. Its main goal is to make fitness not only active, but also graceful and sophisticated. Plus, this is a great opportunity for those who have long wanted to join classical choreography.

It is important not to confuse body ballet and ballet itself. These are completely different directions, the first is fitness, and the second is full-fledged choreography, an art form. Body ballet does use some of the movements of their classical choreography, but the program also includes exercises and techniques from yoga, Pilates, stretching and other types of fitness in equal numbers. The program is adapted for all fitness fans who want to tone their body. And in addition to losing weight and pumping muscles in body ballet, you get grace, beautiful posture and body flexibility.

The basis of body ballet is popular movements from the arsenal of ballerinas. All ballet steps and plies are adapted in such a way as to focus not so much on technique, but on the very essence of the exercise. Even if you have never danced before or even gone to the gym, body ballet will suit you. All complex ballet movements are adapted in such a way that even a beginner can easily learn popular positions and get closer to the beautiful - to classical choreography.

Workout

What does an ordinary body ballet workout consist of? The program depends on the preferences of the trainer himself, the specific level of training of the group. But in general, the following algorithm is used:

• A little warm-up of the body. It is necessary to warm up the muscles and joints to avoid possible injury. If you are going to exercise at home, it is very important not to neglect the warm-up - this will reduce the risk of injury.
• A set of exercises at the gymnastic machine. At this moment you can feel like a real ballerina! The same machine, and also a mirror for honing the correctness and grace of movements - the atmosphere itself is worth attending such trainings at least once.
• Free exercise outside the machine. These are adapted pa or plie. As a rule, they are performed at a slightly more active pace than in the framework of classical ballet. This can help you shed those extra pounds and make your workout more aerobic.
• A set of exercises from Pilates. This part of the workout is designed to strengthen the core and abdominal muscles, back muscles. Thanks to Pilates, it will be easier for you to maintain your posture, you will become more flexible, and your muscles will acquire the desired tone.
• Stretching. At the end of the workout, stretching is carried out to consolidate the result. After previous exercises, the muscles are already warm enough. A few body ballet classes with conscientious stretching - and you can sit on the desired split.

The complex, which is included in body ballet workout, will help you improve your overall physical fitness and help you achieve the desired forms. Exercise can be used as an additional exercise for weight loss. But all this will be given to you by other types of fitness. But body ballet will give your movements such exquisite grace, plasticity and femininity. You will learn how to hold your arms, legs, back correctly. Flexibility in all parts of the body is an added bonus from such training.

So why is it worth doing body ballet?

There are several benefits to this type of workout that make body ballet a very attractive fitness area for most of us.

1. During training, much attention is paid to the muscles of the legs. At the same time, since within the framework of the complex you combine exercises from stretching and positions from ballet, your legs become taut and graceful, you will not be able to pump calves or quadriceps, as in strength training. Body ballet will perfectly help to get rid of the hated breeches or the so-called ears. The shape of the legs becomes "chiseled".
2. Thanks to the Pilates exercise, you strengthen your core, abs, and arms. During training, you always keep your upper body in the correct position, so that the muscle frame is also strengthened from static load.
3. A distinctive feature of body ballet is a constantly taut sock during exercises at the gymnastic barre and free ballet plies. In this case, the muscle fibers are stretched along, eliminating the effect of too swaying legs.
4. Body ballet, thanks to the elements of classical choreography, helps to develop a beautiful and correct posture, a neat lifting of the foot. Also, some have noted the excellent results of body ballet training in the fight against flat feet.
5. Grace and regularity of movements is something that everyone can acquire after body ballet classes. All movements will be very flexible and attractive.
6. The development of the general physical fitness of the body. Body ballet can be called ideal for beginners or workouts for additional stress. You will develop your muscles, their strength and endurance.
7. In body ballet training, you increase the flexibility of the body. It's not just about muscles, but also about tendons and joints. By the way, doctors advise body ballet and classical choreography classes as prevention of diseases of the genitourinary system.
8. With barre training and ballet exercises, you will develop a sense of balance and coordination.
9. No risk of injury. Body ballet has a very low injury rate. Classes are held at a moderate pace, with a minimum number of jerking movements. You work with your own weight, so the risk of muscle tearing and stretching is minimal.
10. During training, blood supply is activated, so sometimes body ballet relieves of prolonged pain in the back, knees and "stagnation" in the muscles.

Who is training for and who is better off trying something different?

Let's say right away that body ballet has no age restrictions - and this is another plus of such a program. It is better to come to the workout for beginners who have not yet attended more complex fitness workouts. This is a great way to start a healthy, stress-free lifestyle. Everything will work out for you, and you will want to come to body ballet again and again.

Also, there are almost no contraindications for training. However, standard medical prohibitions on physical activity apply here as well. If you have problems with the heart or blood vessels, you suffer from a serious form of varicose veins, it is better to postpone classes until you recover. It is not recommended to visit the gym during an exacerbation of chronic diseases or at a temperature.

Body ballet will definitely appeal to those who:

• He wants to shed a few extra pounds and make the shape more sophisticated.
• Seeks to make the body more flexible, sit on a split or achieve some other result in stretching.
• Dreams of a beautiful posture.
• He wants to achieve plasticity and gracefulness of movements.
• Looking for an initial workout for fitness training.
• Avoids high-intensity exercise for medical reasons or personal convictions.

Is technique important?

Despite the fact that all the exercises from the ballet in the complex are adapted, you must follow the technique of performing the exercises in order to achieve results and eliminate the risk of injury. At first, take a closer look at yourself in the mirror. It is better to skip one approach, but do the exercise correctly, without rushing. You may need to further hone your technique at home in front of a mirror. Then the technique will become a habit, and you can increase the pace of the exercise.

Make sure to tone your entire body during your workout. Keep your back straight, push your chest out in front. Do not bend your neck - the head should look up and straight with the shoulders slightly lowered. Keep your buttocks and abdomen tense. This will strengthen your core muscles. Over time, it will be many times easier for you to maintain the same body position not only in training, but also in everyday life.

When practicing near the machine, it is very important to only lightly touch it with your hand. Do not try to "lie down" on the machine. It should only serve as a support for balance. If you follow this technique, you will get a beautiful posture and keep all the muscles in your body in good shape.

Often in your workouts, you will use more than just your body weight. Trainers add sports equipment in order to diversify the workouts and increase their intensity. In addition to exercises, fitballs (large rubber balls), small dumbbells, rubber bands, etc.can be used.

clothing

It is important to provide yourself with comfortable clothing. It is clear that you do not need to come to such training in what you are used to seeing ballerinas in. It is better to opt for fabrics that are pleasant to the body, knitwear or special sportswear. It can be both leggings and comfortable sweatpants.

On the other hand, if you train in tight clothing, you will be able to follow the technique of the exercises, and the trainer will see if you are doing certain movements wrong.

Shoes should be comfortable. It is better to choose special dance shoes (it is more convenient to work with them on the machine). But you can also wear gym shoes, sports ballet flats. It is not necessary to put on pointe shoes, the purpose of body ballet is not to teach you the perfect ballet technique, but to make your body better, graceful and sturdy.

Will body ballet help you lose weight?

If you have more than 5 extra pounds, then body ballet training alone is unlikely to help. On the other hand, if you are slightly overweight, then body ballet will help tone your body. After regular exercise, you will get rid of a small fatty layer, muscles will be better drawn (neat), and you will get rid of flabbiness.

By the way, it is very effective to combine body ballet with power loads. If during the latter you build muscle mass and spend more energy, then during body ballet you stretch muscle fibers. And stretching is a prerequisite for muscle recovery and growth. In addition, with body ballet, you will not lose the grace of strength training.

But if a body ballet trainer gives a workout of a higher intensity, then they can burn extra calories and lose weight. Also, if you lead a predominantly sedentary lifestyle, then even a little activity will have a positive effect on the process of losing weight.

Conclusion

Despite the fact that body ballet looks like something out of classical choreography, such training is nevertheless closer to fitness. They managed to combine the best features of cardio training and choreography. You will be able to tone your muscles, improve endurance and flexibility, but at the same time all your movements will be graceful and flexible.

Please note that at first it is very important to work with a trainer - he will set the technique and develop an optimal training program. Even beginners and people with minimal physical training can go to body ballet - such fitness is practically atraumatic.