Get the lean, toned and sculpted body of a ballerina in these five easy moves

IF there’s anyone who knows a thing or two about sculpting that ballerina silhouette, it’s Mary Helen Bowers.

Her ballet experience inspired her book and workout Ballet Beautiful which can benefit anyone who wants to get in shape – even those who’ve never come within two pointed feet of a ballet shoe.

“Ballet Beautiful is the workout I was always seeking as a dancer but could never find,” says Mary Helen.

“It’s a targeted programme geared towards building lean muscle, adding strength and flexibility, and giving you more confidence in your physique. While the method is inspired by ballet, dance training isn’t required.

"All you need is room for a mat, and you can experience the benefits anywhere,” she adds.

“It’s a transformative workout for anyone, and is designed to deliver quick results.”

With this workout, you don’t need to fork out for expensive classes at an uber-trendy studio. Just grab a mat, complete this circuit and become a prima ballerina in your own living room.

ARABESQUE LIFT

Areas trained: THIGHS, CORE, SHOULDERS

Technique:

Begin standing with your right leg in front of your left, toes pointed behind you. Bend your right knee, extending your left leg behind you (ballet lunge).

Now straighten your right knee, standing straight, and lift your left leg off the floor.

As you lift your leg off the floor engage your — stomach and lift your arms up above your head in a V position.

Lower your left leg down to the floor and bend your right knee to return to a ballet lunge, lowering your arms down to your sides at the same time.

DO: 3 x 3 reps on each side.

SWAN ARMS

Areas trained: SHOULDERS, UPPER ARMS

Technique:

Begin with your arms extended to your sides, at about shoulder height. n Next, bend your elbows and bring your hands in toward your shoulders.

Now extend your arms out straight again, stretching through your joints.

Repeat, bending and stretching your elbows as you go through the movement.

Do: 4 x 8 reps.

SAFETY TIP: Keep your neck long and chest open throughout

FONDU SIDE

Areas trained: BOTTOM, THIGHS

Technique:

Lie on a mat on your side with both legs extended out straight.

Keeping your hips stacked and legs parallel, stretch and lift your right leg slightly above hip level.

Next, bend it into an attitude (at 90 degrees) in parallel, then extend it out straight returning to the starting position.

Do: 4 x 8 reps before repeating the move with your other leg.

ONE-LEGGED BRIDGE

Areas trained: BOTTOM, HAMSTRINGS, CORE

Technique:

Lift into a classic bridge, with your knees together and your hips high. Your feet can be flat or on demi-pointe. Extend one leg out so that your knees are level.

Pull your stomach in and lower your hips so that they are not quite touching the mat.

Do: 4 x 8 reps.

HIP OPENER

Areas trained: BOTTOM, QUADS, BACK

Technique: 

Sit on the floor and bend your right knee by bringing your right foot toward your hip.

Extend your left leg behind you.

Sit up high and open through.

Sit up high and open through your chest as you gently bend toward the bent knee. Hold for 10 seconds then repeat on the other side.

SAFETY TIP: It’s fine for your hips to just lift off the floor — make sure you feel the stretch