Change your body

HANDS up if you’d like the sleek and slender silhouette of a ballet dancer? Yes, you and just about everyone else.

Fitness and lifestyle expert Tracey Mallett is a former professional dancer herself – and also a master Pilates instructor – and if anyone can whip us into shape, it’s her! Tracey is currently taking the world by storm with her Booty Barre method, which not only promotes flexibility, good posture and other qualities of a ballet body, but also boosts strength, fat loss and creates a seriously sexy shape.

The moves take inspiration from the schools of dance, Pilates and yoga, so you get the benefits of all three in a simple, dynamic workout suitable for beginners as well as seasoned dancers.

How to do it

Beginner: 1 x 8 reps of each move. Intermediate/advanced: 1 x 16 reps of each move.

Kit you need:

*Chair.

Barre squat

Area trained: THIGHS

* Rest your forehead on your arms, leaning on a chair or barre in front of you.

* Keep one leg on the floor and lift the other leg out behind you, with a slight bend in the knee.

* Bend the standing leg as far as is comfortable, then push back up to the starting position and repeat the movement.

* Complete the reps on each side to complete a full set.

HOT TIP: Place a dumbbell behind the knee of the suspended leg for extra resistance.

Knee-bend hip opener

Areas trained: BOTTOM, SIDES

* Place your hand on a chair to the side, keeping your left leg straight and your left foot on the floor.

* Your right leg should be suspended, bent at a right angle with the knee in front of you and the foot pointing out to the side.

* Extend the right leg straight out to the side in the direction of the foot.

* Return to the start and repeat.

Complete the reps on each side to complete a full set.

SAFETY TIP: Try not to lean too had on the barre or chair.

Bootyblaster

Areas trained: BOTTOM, THIGHS

* Place your forearms on the floor with your elbows under your shoulders, and your left foot on the floor. Keep your left knee directly under your hip, but keep it suspended.

* Keep the right leg in the same position, but with your right foot just off the floor.

* Keeping your right leg bent, lift your right foot up toward the ceiling.

* Return to the starting position and repeat the exercise. Complete the allocated reps on each side to complete a full set of the move.

HOT TIP: Keep your shoulders strong and don’t hunch

Side knee bend

Areas trained: BOTTOM, SIDES

* Stand with a chair or barre in front of you, with one hand resting on it for support.

* Keeping your standing leg bent, bring your other leg into your chest, tucking your whole body in, including your free arm.

* Open up your body, extending the standing leg and rotating your free leg out to the side, along with your free arm.

* Return to the starting position and repeat.

Complete the reps on each leg to complete a full set.

allocated reps on each side to complete a full set of the move.

SAFETY TIP: Keep the free leg slightly bent when rotating it to the side.

Donkey kick

Areas trained: BOTTOM, REAR THIGHS, STOMACH

* Start on all fours, with your knees under your hips and your hands under your shoulders.

* Curl your tailbone under and lift through the centre of your spine as you bring your right knee into your chest.

* Kick your right leg out behind you, as you expand your chest and arch your back to extend through your spine.

* Complete the reps on each leg to complete a full set.

SAFETY TIP: Don’t tilt your hips – keep your body balanced.