10 ballet exercises for beginners to help you lose weight

Ballet is not only a beautiful art form but also a highly effective workout that can help you shed unwanted pounds and sculpt a lean, toned physique. Whether you’re brand new to ballet or looking to rekindle your love for dance, incorporating these beginner-friendly exercises into your routine can kickstart your weight loss journey and leave you feeling stronger, more flexible, and more confident in no time. Here are the ballet exercises that will help you lose weight much easier than anything else:

1. Plie Squats:

Plie squats target the thighs, glutes, and core muscles while improving flexibility in the hips and knees. Stand with your feet wider than hip-width apart, toes turned out at a comfortable angle. Lower your body down into a squat position, keeping your knees aligned with your toes and your back straight. Press back up to standing, squeezing your glutes at the top of the movement. Aim for 10-12 repetitions. It is one of the best ballet exercises that will help you lose weight.

2. Tendu Leg Lifts( Degagé):

In ballet, the term “dégagé” refers to a specific movement where the dancer lifts their working foot off the floor and extends it to a pointed position in the air. Tendu leg lifts engage the muscles of the legs, hips, and core while improving balance and stability. Begin by standing tall with your feet parallel and arms relaxed at your sides. Extend one leg out to the side, keeping it straight and toes pointed. Lower the leg back down with control, then repeat on the opposite side. Aim for 10-12 repetitions on each leg.

3. Battement Tendu:

Battement tendu or commonly known as Téndu, ballet exercises strengthen the muscles of the legs and core while improving flexibility and coordination nd will ultimately help you to lose weight in the long run. Begin in first position with your feet turned out and heels together. Slide one foot along the floor, extending it out in front of you while keeping it pointed. Return to the starting position and repeat on the opposite side. Aim for 10-12 repetitions on each leg.

4. Arabesque Lifts:

Arabesque lifts target the muscles of the back, glutes, and hamstrings while improving balance and posture. Begin by standing tall with your feet parallel and arms extended in front of you for balance. Shift your weight onto one leg as you extend the opposite leg straight back behind you, keeping your hips square and toes pointed. Hold for a moment, then return to the starting position with control. Aim for 8-10 repetitions on each leg.

5. Releves:

Releves, or calf raises, are fantastic ballet exercises for strengthening the calves, ankles, and feet while improving balance and stability and with time can help you to lose weight. Begin by standing tall with your feet parallel and arms relaxed at your sides. Rise up onto the balls of your feet, lifting your heels off the ground as high as possible. Hold for a moment at the top of the movement, then lower back down with control. Aim for 15-20 repetitions.

6. Port de Bras:

Port de bras exercises improve upper body strength, flexibility, and posture during ballet training and will also help to lose some weight in the process. Begin by standing tall with your feet parallel and arms relaxed at your sides. Inhale as you raise your arms overhead, reaching towards the ceiling with gentle, fluid movements. Exhale as you lower your arms back down to your sides. Aim for 8-10 repetitions, focusing on smooth, controlled movements.

7. Rond de Jambe:

Rond de jambe exercises engage the muscles of the legs, hips, and core while promoting flexibility and coordination. Begin in first position with your feet turned out and heels together. Extend one leg out to the side, tracing a half-circle shape on the floor with your toes. Return to the starting position and repeat on the opposite side. Aim for 8-10 repetitions on each leg.

8. Developpe:

Developpe exercises improve flexibility and strength in the legs and hips while enhancing balance and control to enhance your ballet performance while also helping you lose extra weight. Begin by standing tall with your feet parallel and arms relaxed at your sides. Extend one leg out in front of you, keeping it straight and toes pointed. Slowly lift the leg as high as possible, then lower back down with control. Repeat on the opposite side. Aim for 8-10 repetitions on each leg.

9. Grand Battement:

Grand battement exercises target the muscles of the legs and core while promoting flexibility and power. Begin in first position with your feet turned out and heels together. Swing one leg forward as high as possible, keeping it straight and toes pointed. Return to the starting position with control, then repeat on the opposite side. Aim for 8-10 repetitions on each leg.

10. Attitude Lifts:

Attitude lifts strengthen the muscles of the thighs, glutes, and core while improving balance and posture. Begin by standing tall with your feet parallel and arms extended in front of you for balance. Bend one knee and lift the leg out to the side, forming a 90-degree angle with the thigh. Hold for a moment, then return to the starting position with control. Repeat on the opposite side. Aim for 8-10 repetitions on each leg.

Final Remarks

At Leotard Ballet Uganda, we understand the importance of incorporating ballet exercises into your fitness routine to achieve your weight loss goals. Our experienced instructors offer personalized guidance and support to help you master the fundamentals of ballet while burning calories and sculpting a lean, toned body. If you are interested in our ballet programs that will help you lose extra weight with no extra cost, check out our training programs.