Useful Tips

Like ballerinas: home ballet lesson with a chair (PHOTO)


It is generally accepted that ballet is useful exclusively from early childhood and only when it is practiced exclusively at a professional level. In fact, ballet benefits are no less than those of professional fitness or other types of activities. In some cases, classic adult choreography is even more useful than fitness training.

Ballet always evokes associations with something beautiful, graceful and necessarily immensely complicated. The latter is really true. But not enough to give up such a hobby. What are the advantages of ballet classes for adults, and for whom such pastime is definitely not suitable? Consider the article.

Why do they dream about ballet and why are they afraid of it?

Classes in ballet have always been shrouded in a veil of something very beautiful and elegant. The blame for the magnificent productions, the beautiful costumes of the dancers, the grace and grace of the ballerinas themselves. Thin and slender they seem to many girls since childhood the standard of something beautiful and unattainable.

Due to high expectations and stereotypes, many people deliberately refuse to go to ballet in childhood or even in adulthood, forgetting that its value is not only in beauty and grace, but also in that it is an excellent workout for physical fitness, strength and endurance.

Many forget that the training halls, where most of the ballerinas live, do not wear ballet tutus, but train in comfortable clothing. And the key to their attractive and sophisticated appearance is not always in genetics. In most cases, this is the result of hard and hard physical work during training. And if for everyone else, ballet is, first of all, art, then for a ballerina it is work or sport. Why don't you try yourself in this discipline?

Below we will consider the advantages and disadvantages of ballet as the main training.

Alternative to sports

It is known that cardio loads require greater energy consumption than power (in the case of amateur training). But the problem is that many just get bored for hours running on the track or doing exercises on the stepper. It is much more interesting and more useful to come to a dance class, to master new movements or steps.

Ballet is a classic example of cardio training. You will lose about 500 kcal per hour of ballet training, and in order to spend the same amount of energy in strength training, you will need two whole hours of intensive training. Ballet is a full-fledged cardio training, and you can perceive it exclusively from this point of view.

At the same time, during intensive ballet classes, you will not be able to build unwanted muscles, increasing body volume. The training process is designed in such a way that you will lose extra pounds and fat. The muscles themselves will become drier and tighter. The results of your workouts will be especially noticeable on the legs, abs and back. Hands will also become more elastic, but you will not get an undesirable relief.

Instead of gymnastics

If power fitness lovers have to spend time stretching after a workout, then in ballet stretching is an integral part of the training process itself. In every ballet movement you will need the flexibility of all muscles, joints, smooth movements.

In order for you to perform all the exercises really gracefully and beautifully, stretching is necessarily included in the training. Besides the fact that you will succeed in the ballet itself, flexible muscles and joints are useful for the whole body. So you are less prone to various injuries like sprains. During stretching, you can also get rid of pain in the muscles and joints that has haunted you for years.

Beautiful posture and posture

Ballet is good because in addition to intense physical exertion, you also get the habit of keeping your back straight, your hands - beautiful, socks - neat and in the right position. Even in everyday life, ballerinas represent an example of grace, femininity and smooth movements. They simply do not know how to do it, given how much time they spend in the training room, honing this position of the body.

Even if you do not become a ballerina and do not turn ballet classes into your working day, the result will certainly be. Your body will remember the “correct” position, the back position will be gradually leveled, the neck will stretch out, your gait will become smoother and more graceful (do you know that it’s also impossible to bend your knees in ballet?).

In general, ballet is ideal for those girls who want to lose some weight, but are afraid of unwanted muscles and volume as a result of strength training. Instead, you get perfect smooth movements, grace and a beautiful camp.

Self discipline

Have you at least once practiced on your own in the gym or started running in the stadium? And how many times after that did your intentions end in the third or, at best, fifth training session? Believe me, you are not alone - many, due to lack of self-discipline, also give up the initiative of independent exercise in sports.

In ballet, everything is different. Firstly, a coach and a group are waiting for you for a certain time at the machine in the ballet class. This in itself disciplines: it’s one thing to agree with yourself to “postpone training for the next time”, and quite another to let others know that you are not serious about doing ballet. Each time you come after a pass to training, you will see that other members of the group have already seriously advanced and can do more than you. Believe me, there will be no better motivation.

Another interesting fact is that in ballet your body will influence your mental discipline. In the training itself, you will teach your body to "obey." You will keep your back straight, knees, straight, hands graceful and beautiful. In turn, thanks to the mechanisms of psychosomatics, your body will also tell you that discipline and self-control are necessary. You will also notice how much easier it has become for you to wake up in the morning, do hateful housework and go to training. Surprisingly, such a connection works very, very well!

New acquaintances and interests

If you visit the ballet class several times a week, then you will surely meet interesting people who shared a passion for ballet with you. Moreover, you will not need to spend time finding common ground and common interests. They are already there - you all have chosen ballet.

Over time, you will be able to meet outside the ballet class. This is a great opportunity to talk and communicate with people with whom you share interests. And if you have recently moved to a new district or changed your city of residence - a new hobby in the form of ballet classes will be very useful for making new friends!


How many of your friends and acquaintances go in for sports? We are sure that many. And how many of them chose dancing? Already less. And we are ready to argue that, most likely, there are few, if not all, ballet fans in your circle of friends. Just imagine how interesting you will be only thanks to your unusual hobby!

Everyone knows what a treadmill looks like in the gym. But what if you talk about a new, interesting pa? We assure you, after your inspired stories, many of your friends will want to join.

And we also want to say that the newfangled areas of dance and fitness very quickly lose their relevance and pass, and ballet is an eternal classic that will always be relevant. You will always be in trend, doing ballet.

Who doesn’t fit classes?

Of course, one cannot say that ballet is a cure for all your problems and difficulties. To whom such training will not work:

  1. Those who want to lose more than 10-15 kilograms only thanks to ballet classes. Such training is more suitable in order to keep the body in good shape. For serious weight loss, it is better to choose active exercises in the gym or cardio training.
  2. Medical contraindications. If you cannot train intensively, you have serious problems with the joints, then it is better to postpone exercises at the machine. Maybe stretching or yoga is right for you.
  3. If you are a fan of active and quick workouts. In this case, the pace is more suitable for other cardio workouts in the group, try body ballet or active training with Pilates elements.
  4. If you do not like ballet. In this case, your workouts simply will not bring pleasure, and you just quit.

Ballet can be a great alternative to sports, if you understand correctly what results such training can lead to. If you want to bring the body into tone, make movements more graceful, smooth, develop self-discipline - ballet training will be the perfect solution!

Ballet lesson with a chair: a set of exercises

Demi plie

Stand near the chair, placing your feet in the first position, with one hand lean on the back of the chair, move your free hand to the side. Gently lower yourself into a squat, spreading your knees to the sides, to a position in which the hips and lower legs make a right angle. Also, slowly rise to the starting position. Make sure that your heels do not come off the floor. Repeat 1 more time.

Grand plie

Start the squat, like the previous one, but, lingering in the demi-pli, go down even lower. Keep your back straight and your knees diverging to the sides. Climb the same way through the demi-plie. Repeat 1 more time.


Stand near the chair, placing your feet in the first position. Gently rise to the half-fingers, pulling the body up, and just as slowly lower yourself to your heels. Repeat 4 times.

Batman tandyu

Stand in fifth position, straighten your back. Without lifting your sock off the floor, as if drawing a straight line, bring your right foot forward. Return to the starting position and repeat the leg movement this time to the side. Again, stand in fifth position, but bring the working leg behind the supporting leg and draw a line along the floor back. After starting position, bring the leg to the side again and return to the fifth position. Watch the eversion of the foot: the toe is extended, the outer part of the foot is inclined to the floor, the inner part is looking up, the heel of the floor does not touch. Repeat motion 4 timesand then do 4 repetitions with the other leg.


In this exercise, as in the previous one, the working leg moves in three directions: forward, to the side, back and again to the side. But the sock at the same time comes off the floor every time. The leg rises to a position in which it will be on the other about 45 degrees. Having done the whole chain of movements, repeat the chew from the other leg.


Bring your right leg forward without lifting your sock off the floor. Gently, drawing a semicircle, translate it to the side, and then back. Return to starting position, repeat on 6 times with each leg.


Get down in the demi-pli, bending the supporting left foot and bringing the right toe to the bone of her ankle. Extending the supporting leg, stretch the right one forward. Return to starting position. Repeat the movement, moving your right foot to the side, but after that, lower yourself in demi-pli, having brought your right foot behind the shin of your left. Straighten your supporting leg, moving your right back. Perform a side movement again and return to the starting position. Follow exercise 4 times with each leg.

Jump to half-fingers with transition to Kudepye forward

Get in fifth position: right foot in front of left. Get down in the demi-pli and, having risen on half-fingers of the supporting left leg, bring the toe of the right leg to the bone of her ankle. Lower your right foot to the half-toes and return to the starting position. Repeat by 6 times with each leg.

Jump to half-fingers with transition to Kudepye back

Perform the same movement, but work your foot behind the support. Repeat by 4 times with each leg.


Get in fifth position. Bring your right leg forward, like in a batman tandem, but then lift it, straight, to the parallel with the floor. Return to the fifth position and also through the batman tandyu raise your leg to the parallel with the floor to the side. Then make the same movement back, again to the side and return to the starting position. Repeat with the other leg.

Grand batman

Get in fifth position: right foot in front of left. Use your right foot to swing forward, being careful not to roll the body back. Do the same swing to the side, back, again to the side and repeat the movement with the other leg.

Do each movement of this complex in one approach: At first, it’s much more important for you to master the correct technique, rather than strive for a large number of repetitions. When you feel confident in the movements, you can make all the movements in the second circle, and then in the third.

Professional ballet or ballet at home?

To begin with, it is necessary to study professional ballet in special educational institutions. If it seems that the question of how to become a ballerina at home implies subsequent professional training, and then getting a real job in the theater, then you will have to be a little disappointed. Why? The fact is that the ballet market is a very competitive place. They practice ballet from a very young age. Moreover, modern troupes consider only those candidates who fit certain physical parameters.

However, this does not mean at all that anyone who has not attended special training since childhood can say goodbye to the dream of ballet forever. After all, the main thing is not only ballet shoes, but also skills and abilities that you can learn on your own. You can dance for your pleasure, engage in non-professional groups and even record and share videos with your own performances for general viewing!

How to become a ballerina at home

To do ballet on your own means to master body ballet. What is it? Body-ballet is called one of the areas of fitness, which appeared relatively recently. Most of the movements studied repeat classical ballet. However, in this case, they were greatly simplified and adapted to ordinary people (that is, without years of preparation).

What is body ballet useful for?

Body ballet not only helps to become a ballerina at home, as most people want, but also has a number of other indisputable advantages.

Here's what you can achieve with regular classes:

  • Weight recovery and weight loss. During training, the practitioner's pulse jumps to 100-139 beats in 1 min., And it is this mode that starts the process, in which excess fats begin to be actively burned.
  • You can do strengthening and muscle relief. One of the main advantages of body ballet is that it does not contribute to an increase in muscle mass, while the body of the practitioner is gradually tightened. Classes are aimed at training all major muscle groups.
  • Strengthening the joints. Very often body ballet is advised to people who have suffered injuries and are now on the path to restoring physical activity.
  • With regular exercises, breathing and the work of the cardiovascular system begin to improve. Along with this, improvements will also affect the circulatory system, and tissues will receive an additional flow of oxygen.
  • Among the many exercises for ballerinas in body ballet, there are many that emphasize stretching. So the student has every opportunity to improve his flexibility.
  • Many ballet fans love this type of art for its grace and elegance. After just a few choreography classes, you can feel an improvement in your own gait and posture, and in all movements the desired grace will be traced.

Prerequisites and attributes for homework

Having figured out the question of how to become a ballerina at home, you can move on to the next question - what is required for this.

  • The first is the availability of free time. One workout will take at least 1 hour.
  • Secondly, it is comfortable clothing. It is not necessary to run for a ballet tutu, it is enough to have a comfortable tracksuit or any other clothes that do not constrain movement.
  • Thirdly, these are shoes. Ballet slippers are designed for those who know how to use them. For beginners, ordinary Czechs or light athletic shoes are suitable. You can switch to pointe shoes after special training.

Where to begin?

You can practice body ballet either on your own, at home, or under the supervision of special trainers in a fitness club. If the first option seems to you much more attractive, it is worth choosing special programs for beginners. Usually these are detailed instructions and tips that will help you to correctly tune in the right direction and teach you to avoid the most common mistakes.

Classes at home are best done at a large mirror, and the ballet machine can be replaced with an ordinary chair. It is worth noting that the chair, although it is a good analogue of the machine, still can not always provide the necessary support. If there is a sofa / chair / table or any other hard cover nearby, it is sometimes better to rely on it.

So, if you want, start practicing body ballet as soon as possible and experience all the joys of this art from your own experience!