Hello guys, today I came to bring you a sequence of exercises that aims to bring strength in your buttocks and lower back for you, sure to improve your leg support in ballet classes. It is a sequence of basic exercises that are fundamental for total attention and concentration when done, as well as the best benefits for your body awareness as well. If you have some weight or elastic resistance you can add and obtain greater strength in the execution of the movements.



Sequence of exercises:

On the chair or bar: Parallel feet will do ply, half point, stretch your knees and again ply, go through the half point and stay on the ply for 3 seconds and stretch. (15 repetitions)
Open your feet in the first position: The same thing, plie, half point on the plie, stays 3 seconds and stretch. (15 repetitions)
It opened in the second position: the same sequence 15 times, then only half a point in the ply 20 times and relax
Close your feet in parallel, turn in front of a chair or bar and lift your legs at 60º degrees (20x) as if it were a pike.
In parallel, do 20 times at 90 degrees and stay 20 seconds with the leg well stretched. Relax and perform the other side.
First side position for bara, base leg on plie and the other side by side at 60º degrees (20x)
The base leg is still on the plie and the other raises to 90º and lastly, the second leg is well stretched in parallel, it does not have to be so en dehors.
With your back to the bar, two hands supported, pliê on the base leg and elevation of the leg in front of the body 60º degrees (20x) of pikes.
Still with your back to the leg elevation bar in front of 90º degrees and stay for 20 seconds with your legs well stretched.and your foot flexed.