Want ballet dancer legs? Start working for it here. It’ll only take you 15 minutes to do this.

This is my go to workout for strengthening and toning all muscles in my legs and feet. I do this at least once a week and always feel it the next day!

Just follow the instructions and images and start with a few reps, then build up to to the full amount.

Enjoy 🙂

Posture
For all these exercises you’ll need to maintain your good stance. Keep your tail bone pulled under by squeezing your buttocks inwards and down. Draw your abdominals in and up and pull your shoulder blades down your back.

Full Parallel Plies 4 – 8 reps
Start with your feet together and legs pulled up. Bend, keeping the feet together with your knees out over your toes. Squeeze your thighs together as you slowly lower down , allowing your heels to come off the floor, until you’re just above your heels (don’t relax on to them). Hold for a second, keeping your back straight and hips under your shoulders, then slowly come back up by pushing your heels down and lifting from your core.

Full Plies in First Position 4 – 8 reps
Start in First Position with heels together and the feet turned out. Slowly bend, with your knees out over your toes and pushing your legs out to the side, bottom squeezed underneath, keep your back straight and hips under your shoulders. Hover above your heels for a second then slowly come back up by squeezing your inside thighs together and pressing your heels back down to the floor.

Plie in Second with Alternate Leg Lifts 10 – 20 reps
Keep the arms held strongly to the sides and your back straight for this exercise. Start with wide legs in Second Position and bend deeply pushing the knees out over the toes and keep squeezing your bottom underneath you so it never sticks out. Transfer your weight on to the left leg, using your core, straighten the left leg while lifting the right leg out to the side. Keep the hips square and even.
Return to a deep plie in Second Position and repeat on the other side.
Tip – lift your legs from underneath, using your inside thigh, to maintain turn out from the hips.

Single Leg Rises 10 -20 reps on each side
Start in First Position with heels together and the feet turned out. Lift your right leg to Retire Position (your big toe is touching just under your left knee. Right knee pushes out to the side). Keep your hips even by engaging your core. Ensure your left leg is pulled up and straight and slowly start to rise up then lower down – keeping the right leg in Retire the whole time. Do your reps then change sides and repeat. Keep the arms held strongly to the sides and your back straight for balance. If you’re a beginner, place your fingertips on a wall to help balance.

Full Plies with Extended Leg 8 – 12 reps each side
Start in First Position Full Plie and extend your right leg out to the side and stretch it fully so your weight is over your left side. Keep your core strong and back up straight. Lift your arms above your head, keeping the shoulders down (beginners can keep finger tips on the floor). Squeeze your left buttock and inside thigh to lift yourself just off of your heel and lower back down slowly. Do your reps then repeat on the other side. Tip – Keep pushing your bent knee out to the side and maintain your turn out by squeezing your tail bone underneath you.

Once you have completed this sequence a few times with the full reps, repeat the whole lot again for a more advanced leg and foot workout.