Graceful Legs ? Balletlates | Ballet Workout | Pilates Workout

hi everybody Tine here welcome back to my channel or welcome to the channel if it's the first are you here today we are going to do the graceful body series or continue the graceful body series and it's all about the legs so we will be working the back side the front that helps everything and before I forget remember to subscribe to my channel share this with your friends and let's get started so just start coming down to your back stretching your legs out spread your arms and roll down to your back nice and with control okay so just I we're just going to warm up a little bit in the in the joint so just start by pulling in one knee movie back knee out to the side stretch your leg and just circling in your hip joint here stretching your knee and the end will also work the knee joint way to do two more and the last one and then we're going to change direction start by moving the knee out to the side up to your chest stretch your leg long out to the side of you just make sure that you stay active through your the leg on the floor as well so you're not wobbling all over the place last one here and stretch your leg out and you changed leg move your needs the chest out to the side stretch your leg knee up to the chest out to the side and and just continue to Moore here and the last one then you're going to change direction start by moving your knee out to the side into your chest and stretch your leg out to the side to the chest and stretch and we're going to do two more and make sure that you do the full range of motion that you have in your joints here stretch your leg out good so you're going to move both your heels in we're going to do some breeches here so pull in your stomach from the beginning and lift that pelvic floor up so you're just going to come up into bridge and then you're going to stay up lift your heels and lower lift make sure that you're squeezing your buttocks in on the top and also still keeping that stomach pulled in and your pelvic floor and lifted and you're just going to lift your heels as high as you can and up up up and last you and good slowly come down so you're going to move your feet a little bit closer this time just placing your toes in the floor heels I lift it all the time and then you're just going to squeeze and lower exhale and inhale down making sure that you are squeezing everything in when you're up and up and coming down the more you think about using the right muscles the more you will use them up and down we are doing eight seven six five four three two and the last one then we're going to do pulse eight seven six or just halfway down four three two one slowly come down and then you're going to come up again so this time you're going to make a little dance here so you're lifting one hip at the time so it's just kind of like a little twist up here making sure that you're really squeezing the buttocks on the side where you're lifting up and up up and up so we're going to do another eight seven six five just like a little dance here four three two and one lift your pelvic all all the way pelvis all the way up squeeze your buttocks hold five four three two one slowly release I hope that you did feel that in your buttocks you will feel it in your thighs as well moving your feet further away we are traveling down to the hamstrings now lifting your toes from the floor arms come out to the side so we're going to start and we're going to keep doing bridges but this time you're going to have your arms on it so they just come up here in front squeeze your buttocks on top and only have your heels in the floor lift your toes and and and four squeeze and down three and down exhale up two inhale down and up and so making a little bit harder moving your heels further away and just do the same up squeeze and down up and down we're doing six fine exhale up inhale down for three two and one hug your knees in for a moment here really hook them up to your chest lift your your pelvis a bit from the floor as you're lifting and really squeezing those knees to your chest and slowly move your feet down good so we're going to move your legs up to 90 degrees here and from here you're going to do the scissors so you're going to lower two three and then on the fourth your leg to my right leg crosses behind the left and I swap the cross and then one two three and then four this time the left process behind and they swap two three right leg behind crossing and swap and one two three four and change the press 1 2 3 4 change the quest 1 2 3 4 change the quest whoo 1 2 3 4 and swap 1 2 3 4 and swap with you 2 more 2 3 4 and swap 1 2 3 4 and swap so we're going to continue with these scissors so this time going to do 1 2 3 my left leg is now on top flex both feet and move them out like making a huge circle the feet place and they swap places the legs and then you're doing 1 2 3 flex both feet stretch your knees and then you do a circle in the other direction point 1 2 3 flex and circle one two three flex and circle one two three flex and circle one two three flex and start doing one more to each side one two three flex and circle and one two three flex and circle point both feet lift inhale D and then you exhale hug your knees in for a moment again moving your right foot down to the floor stretch your leg and grabbing your left me slowly stretch your left knee hold onto your ankle or I'll hold hold on behind your thighs doesn't matter where you are as long as you try to keep that knee stretched so you're getting a hamstring stretch here as well if you can grab your ankle pull in your stomach inhale D and exhale but every exhale you can try to pull your leg a little bit closer stay active through your right leg on the floor inhale deep exhale pull your leg chosen inhale deep and exhale pull your leg closer last time inhale deep and exhale pull it closer so now you're going to let go keep your foot where it is let go and slowly lower your leg bending both knees this time hook your right knee in and then you stretch your left leg inhale deep and then you exhale and slowly stretch remember you can hold on behind your thighs here if you have been found here it's fine if you can just about grab just over the knee you do that if you can grab your ankle you do that just make sure that that means they expect so you are getting the proper hamstring stretch here in Hilty when you exhale as you pull your leg closer inhale deep exhale pull your leg closer one more time inhale d and exhale pull your leg trouser so the challenge here now you slowly let go and keep your leg where it is let it go and slowly lower your leg down good so you're turning to the side gonna come all the way down and then you're going to cross the upper leg in front of the lower leg pull in your stomach from the beginning so you're going to just slide the toe to the front of the knee and then you're going to move the toe behind the knee and stretch your leg behind the other one this time your right leg is crossed behind your left sliding the right toe behind your knee in front and stretch making sure that you pull your stomach in all the time change and stretch in front of the knee and stretch and it goes in front your knee you put your toe behind your knee and stretch a leg slide so behind the knee in front of the knee and stretch making sure that you're really using your buttocks and your hip muscles here to open up moving that knee pointing up towards the ceiling all the time the more you can point your knee up to your ceiling and the more you will use your buttocks here but just make sure that you don't compensate so by that make sure that you don't turn your body like this and then it points easily up to the ceiling but instead making sure that you are is right on your side and it's just in your hip that you're working so behind the knee comes to the front and stretch during the last two slang in the sliding it up behind in front and stretch and the last one front to the back stretch toe to the back to the front and stretch it up good so the next exercise you're going to bend your leg on top here so stretch your leg up first and then making sure that you really are on your side bend your knee and then we're going to do little pulses moving moving the knee to your shoulder inhale two three four exhale two three four inhale two three four exhale two three four making sure you still keep your stomach pulled in active through the leg on the floor lift your pelvic floor as well exhale two three four in two three four and exhale two three four holding on behind your knee so try to make sure that you're still opening moving your knee backwards and from here we're going to stretch and bend your knee so keeping your thigh the same place just working in the knee as you stretch and bend stretch and Bend and for three to and one is that I'm going to let go and then you're going to try to do the same Bend and stretch for eight seven six five four three two and one grabbing from the inside and move your leg closer to you again if this is not possible you are holding your leg here preferably from the inside so you're helping your leg out to the side it doesn't matter where you are as long as you feel a good stretch on the inside so if you can move your leg closer to you hold it here inhale deep opening your hips and exhale inhale and exhale last time inhale exhale slowly let go and lower your leg and then we're going to change to the other side all the way down to the foyer and so pressing your upper leg in front of the lower leg slide your toe in front of the knee behind the knee and stretch your leg out this time behind your knees behind your leg moving your toe behind your knee in front and stretch in front to the back and start making sure that you keep your hip as open as possible all the time and we're doing the last four and three last to exhale as you bathe in your as you stretch and the last one moving your leg up baby bit and then you're going to post the knee towards your shoulder and she's still opening in your hip here inhale two three four exhale two three four inhale two three four exhale two three four inhale two three what exhale two three four the last one inhale two three four and exhale two three four holding on behind your knee and then we're going to stretch and Bend and if you're here working stretch and Bend it's great – we just do what you can this all depends on your range of motion and exhale and inhale exhale and inhale four more and three two and last one good so you are letting go now with your hand and you're just doing it with the power of your leg so exhale and inhale exhale and inhale and six five four three two one enemy holding on to your leg remember you hold on where you can just try to keep your knees scratched and then it doesn't matter if you are here or if you are here in here holding on from the inside to help opening your hips and exhale inhale and exhale last time inhale and exhale move a little bit closer slowly let go and lower your leg with control and that was everything I have planned for you today I hope that you enjoyed this program and I'll see you next time for much more ballet letters bye bye

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