In her recently published book The Ballecore Workout, Molly Weeks, faculty member of the Boston Ballet creates a new exercise discipline that incorporates Pilates, hatha yoga, and ballet in an effective workout that activates your core, stretches and strengthens your muscles, and reduces stress. Here is a move that targets your legs and your abdominals.
Helpful Reminders
In parallel, your knees and inner thighs must stay tightly together as you move in and out.
As your knees come in, feel your abdominal muscles shrinking smaller into your lower back and waist.
As your legs extend away from your body, reach out of your hips, creating beautiful extension.
Lower your head if tension arises within your neck and shoulder area, or place your hands behind your head to support the neck.
From The Ballecore Workout by Molly Weeks. Copyright 2005 by Molly Weeks. Reprinted by arrangement with The Random House Publishing Group.Turned Out Plies
1. Turn your feet out, keeping your heels together and inner thighs rotated. Inhale, and bend your knees, creating a diamond shape between your legs.
2. Exhale, and send your legs away, pushing directly through your heels.
3. Repeat these plies 6 times.
4. Bring your knees in slowly and lower your head and feet to the floor.
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