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Cardio Ballet exercises you can do at home

• July 21, 2017
• by Liana Titova
• Cardio Ballett

Cardio Ballet is a ballet-inspired workout, which combines light weights, barre work, and fat burning motion. It is a great way to develop lean muscle mass and improve your flexibility, balance, and range of motion. Many worldwide stars, like Madonna and Natalie Portman, visit barre workout classes. But it is also possible to practice cardio ballet absolutely for free.

 

Here are some ballet-inspired exercises you can do at home, that will help tone, lengthen and lift your body.

 

You will need: high-back chair and a set of light hand weights (2 to 5 kg)

Barre home workout details: do one set of repetitions for each move, then have a little rest and repeat the full circuit 1-3 times. If you need additional exercises, get them from the article ‘Cardio ballet for weight loss’ (link).

 

Parallel Plie Pulse

 

 

Repetitions: 20

This barre home workout is for: thighs, ankles, glutes, abs, feet

 

1. Stand with your feet together, put hands on the back of the chair.
2. Press up onto the balls of your feet and bend your knees, lowering your hips slowly into a deep plie and squeezing your inner thighs together.
3. Lift up halfway with knees bent and return to deep plie position.

 

Repeat this exercise 20 times.

 

 

 

 

 

 

 

 

 

Plie Pulse to Passe  

 

 

 

Repetitions: 20 on each side

This barre home workout is for: thighs, calves, hips, arms, abs

 

1. Stand tall with your right hand resting on the back of the chair and the left hand extended out a shoulder height.
2. Rise up onto the balls of your feet and then lower into a deep plie bending both knees out to the sides.
3. Then extend your right leg straight (heel should be lifted) and lightly touch your left toes outside your right knee. Bring your left arm overhead.
4. Lower your left foot back and return your arm.

 

Repeat this barre workout 20 times with the left leg and 20 times the right leg.

 

 

 

 

 

 

 

 

 

Arabesque Attidute

 

 

 

Repetitions: 20 on each side

This barre home workout is for: hips, glutes, obliques

 

1. Stand tall with your right hand resting on the back of the chair. Keep your chest lifted, extend your left leg behind your hip, foot pointed, and reach your arm in front of your shoulder, palm facing down.
2. Keep your left leg raised and bend your left knee out to the side. Your knee should be higher than your foot. Reach your left arm above your head.

 

Repeat 20 times with one leg and 20 times with another leg.

 

 

 

 

 

 

 

 

 

Rear Fly and Arabesque Lift

 

 

 

Repetitions: 20 on each side

This barre home workout is for: thighs, hips, abs, glutes, upper back

 

1. Stand tall with your feet parallel, right hand resting on the back of the chair, left hand holds a dumbbell.
2. Extend your right leg behind you and point your right toes on the floor. Bend your left knee and hinge forward from your hips, reaching your left arm towards the floor and keeping your back flat and abs tight.
3. Then open your left arm out to the side while lifting your right leg up behind your hip. Lower your leg and arm.

 

Repeat this Cardio Ballet exercise 20 times with the left leg and 20 times with the right leg.

 

 

 

 

 

 

 

 

 

Triceps Shaver

 

 

 

Repetitions: 20

This barre home workout is for: abs, calves, triceps, shoulders

 

1. Take two dumbbells and stand tall. Raise your arms overhead, bend elbows out to the sides and lower the weights slowly behind your head.
2. Brace your abs in tight and press up onto the balls of your feet. Then extend your arms overhead of your body, palms should be facing down.
3. Lower your heels and bend elbows at the same time, lowering the dumbbells behind your head.

 

Repeat 20 times.

 

 

 

 

 

 

 

 

 

Plie Port de Bras

 

 

 

Repetitions: 20

This barre home workout is for: arms, chest, shoulders, thighs, abs

 

1. Take two dumbbells and stand with your feet wide. Bend your knees out over your toes, hips under your shoulders, back straight.
2. Begin the Cardio Ballet exercise: scoop your arms up in front of your chest, elbows slightly bent and palms should be facing up. Open your arms and bring them overhead, then back open to second and bring arms together in front of the chest.
3. Hold the plie position all the time. Lower your arms and extend your legs to go back to the starting position.

 

Repeat this exercise 20 times.

 

 

 

 

 

 

 

Do these Cardio ballet exercises at home at least 3-4 times a week and you will notice how your body becomes more strong and fit.