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youbeautydailyaha:

MOVE: The Ballet Twist from Side to Side From Mary Helen Bowers of Ballet Beautiful (and Natalie Portman’s trainer for “Black Swan.”):

WHAT IT DOES: Works the obliques, the sides and the center part of your abdominals. “I love the way this exercise lets me quickly connect to my center,” says Bowers.

ME: This move was particularly hard for me because my stomach muscles are basically non-existent—during pregnancy, your abdominal muscles stretch to accommodate your growing belly, losing strength and tone. At first, I was barely able to complete these, and cheated by putting my arms behind me. After a few sessions, though, I was able to complete the full set. Progress!

HOW TO DO IT (watch the moving image for a visual!)

1. Sit on the floor with your legs out in front of you, knees slightly bent, arms in first position (coming together in a crescent over your knees) and your stomach pulled in tight.
2. Extend back 30 degrees, twist your upper body and pull your stomach in tight, scooping your belly button in toward your center.
3. Keep pulling your abs in as you change sides, rotating from left to right. “I find that moving a bit more slowly and taking a beat on each side to truly pull in and connect to my abs makes this exercise more challenging and rewarding,” says Bowers.
4. Repeat, doing four sets of ten.

youbeautydailyaha:

MOVE: Reverse Leg Lift 

WHAT IT DOES: Lengthen your legs and tone your glutes, while engaging your stomach and core for allover strength.

HOW TO DO IT: (watch the moving image to see Mary Helen Bowers performing this move.)

1. Begin on your hands and knees. 
2. Straighten one leg and lift it upwarsds as high as you can, keeping knee straight and toe pointed and stretching long through the leg.
3. Simultaneously lift your arm on the opposite side.
4. Engage your stomach at all times, and squeeze your butt as you lift into it. Do four sets of eight.

WANT MORE? Try Bower’s Butt Blast video, an intense 15 minute workout session that includes this move—and it’s only $8! Check out balletbeautiful.com to get started on your own workout.

youbeautydailyaha:

MOVE: Classic Swan Arms

WHAT IT DOES: This classic ballet move targets muscles in the arms, shoulders, center and back. It tones and sculpts lean, graceful arms, while building upper body strength and excellent posture—no weights required!

HOW TO DO IT: (watch the moving image to see Mary Helen Bowers performing swan arms.)

Starting Position: Stand with your neck and shoulders as relaxed as possible, your feet together in first position or parallel, and your knees slightly bent. Keep yourself lifted, but not stiff. Your hands should remain graceful and relaxed; let them simply follow the movement of your arms.

1. Pull in through your stomach and open your chest.
2. Keep your neck long and stretch your arms out to the side, into second position.
3. Drop and bend your elbows down without collapsing your chest—keep your chest open and lifted.
4. Lower your arms, then lift your elbows and raise your arms from the elbow, lifting your hands to your shoulders. You can begin slowly and add more speed as you become more comfortable with the movement.
5. Lower your arms again and lift, staying lifted and open through your center and chest. Imagine that you are moving through water. Do 8 counts, 4 sets.

WANT MORE? Try Bower’s 15 Minute Swan Arms Blast video, an intense 15 minute workout session that includes swan arms—it’s only $8! Check out balletbeautiful.com to get started on your own workout.

youbeautydailyaha:

MOVE: The Classic Ballet Beautiful Bridge From Mary Helen Bowers of Ballet Beautiful (and Natalie Portman’s trainer for “Black Swan.”):

HOW TO DO IT (watch the moving image for a visual!)

1. Sit on the floor with your legs out in front of you, knees slightly bent, arms in first position (coming together in a crescent over your knees) and your stomach pulled in tight.
2. Extend back 30 degrees, twist your upper body and pull your stomach in tight, scooping your belly button in toward your center.
3. Keep pulling your abs in as you change sides, rotating from left to right. “I find that moving a bit more slowly and taking a beat on each side to truly pull in and connect to my abs makes this exercise more challenging and rewarding,” says Bowers.
4. Repeat, doing four sets of ten.

WHAT IT DOES: Works the obliques, the sides and the center part of your abdominals. “I love the way this exercise lets me quickly connect to my center,” says Bowers.

youbeautydailyaha:

MOVE: Jiggly Thigh-Busting Ballerina Leg Lift

WHAT IT DOES: You think this exercise is all thighs, thighs, thighs (that’s where you feel the burn), but it helps whittle your waist, too!It tightens and tones the muscles while elongating the limbs. If your body isn’t burning by the time you’re through, you’re not giving it your all. “Remember, if your muscles are not burning, they’re not working,” says Bowers. “You can always stop and take a five minute stretch, but otherwise, keep going. I find it’s easier to keep it up if you don’t stop!” 

 

HOW TO DO IT (watch the moving image above to see Mary Helen Bowers demonstrating the move)

1. On your right side, bend your knees and bring your legs in to a 45 degree angle from your torso. Find a comfortable position for your upper body. You’ll complete the sequence on your right side, and then your left side. 
2. Lift your left leg and straighten it, pointing your foot as you straighten it and stretching through the knee. Bend knee back above the right leg, keeping it raised. At the same time, position your left arm so it’s parallel to your extended leg. As you bend your knee, raise your arm up over your head. Keep your hips parallel, your shoulders down and your stomach pulled in tight. Do eight counts, four sets.
3. Hold your leg out straight for one last count of eight.

(via beneathmyrecoveringbones-deacti)