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Cardio Ballet for weight loss

• July 18, 2017
• by Liana Titova
• Cardio Ballett

Cardio Ballet is a ballet-inspired workout, which helps to blast fat. Micro-movements which are used in the most Barre exercises tire your muscles faster and give you faster results. Only 30 minutes of Cardio Ballet per day can help you to become more fit and strong.

 

Here are some Cardio Ballet exercises for weight loss. You can pick some of them and add to your workout, creating a new and interesting program.

 

Push ups

 

 

Get on hands and knees, place your hands slightly wider than your shoulders. Bring feet toward your seat and tuck tailbone under. Bend elbows out to sides, lowering chest toward floor, then push your back up. Repeat 15 times. Don’t allow yourself to touch the floor with your body. Feel the tense in your muscles during this workout.

 

Next, lower halfway down and hold for a while; do 15 little moves (pushing up and lowering down a little) before coming to the first position.

 

Muscles which work during this workout:

•    Pectoral muscles
•    Triceps (back of the arm)
•    Biceps (front of the arm)
•    Rhomboids and trapezius
•    Front and rear heads of the deltoids

 

 

 

 

Tricep dips

 

 

 

Sit with knees bent and feet hip-width on floor, hands behind you a little bit aside of hips, fingers forward. Lift hips off the mat and shift weight back. Bend and straighten elbows 20 times, leaving feet flat, then come onto heels and repeat. Feel the tense in your muscles and concentrate on your feeling during this workout.

 

Staying on heels, walk feet forward (keep weight shifted back) and do 20 more dips. Keep your shoulders down as you lower and raise your body.

 

Muscles which work during this workout:

•    Triceps brachii
•    Rhamboids of the upper back
•    Latissiums dorsi (muscle along the back of the ribs)
•    Levator scapulae (a small muscle along the neck)
•    Chest muscles

 

 

 

 

Plie & releve

 

Stand with one hand on barre, the other on a hip. Your feet should be wider than hip-distance; toes turned out slightly and knees bent (keep knees behind toes), pushing hips back to sink seat to knee level. Your back should be straight. Try to concentrate on your muscles during this workout.

 

Do the following moves for 30 seconds each: Bend knees a bit more, lowering then raising a little; lower again and hold, slightly pressing knees back then releasing.

 

Rise on toes, then lower and raise a little; lower and hold, pressing knees back, then releasing them. Repeat this exercise at least 50 times.

 

Muscles which work during this workout:

•    Quadriceps
•    Hamstrings
•    Glutes
•    Ankle muscles
•    Butt

 

 

 

 

Tap & curl

 

 

 

Sit with knees bent, feet hip-width on the floor. Grab beneath thighs with elbows wide, then round your back, and slowly lower back toward mat until just your head and shoulders are off the ground. Do the following moves for 30 seconds each: Extend arms straight by hips, tap fists twice against mat, then lift fists. Feel the tense in your muscles during this workout.

 

With arms still, lower and raise upper body a little; with upper body still, tap fists twice against thighs, then open arms out. Do this exercise slowly and with control.

 

Muscles which work during this workout:

•    Chest
•    Biceps
•    Shoulders
•    Abs

 

 

 

 

Standing straight leg

 

Stand straight with right hand forward on barre, knees slightly bent, heels together, toes apart. Grab barre with your left arm. Extend left leg diagonally back with toes pointed. Do the following moves for 30 seconds each: Lift and lower left leg a little; hold left foot a few centimeters off the floor and make dime-size circles with leg. Feel the tense in your muscles while you are doing this workout.

 

Circle leg in the opposite direction; flex foot, then lift and lower a couple centimeters. Make dime-size circles; reverse direction.

 

Repeat series on the opposite side.

 

Muscles which work during this workout:

•    Glutes
•    Hips
•    Obliques

 

 

 

 

 

These elegant exercises from Cardio Ballet will not only help you to lose weight but activate your muscles, sculpt your body by lengthening it and straightening.

 

Do not waste your time – grab a bottle of water, put on your workout clothes and let’s start the Cardio Ballet training!