00:04Ballet is all about sacrifice.
00:06You're sacrificing your time, your love life, your body.
00:10Is this really what I want to do full time for the rest of my life?
00:14And I knew for me that it was, I had kind of always known that.
00:17The expression of your soul when you're moving your body and dancing,
00:22that to me is one of the most exciting parts.
00:24Just let go and really perform.
00:27The whole way that I sort of came to Ballet Beautiful was through an injury that I had
00:33and learning how to take care of my body and realizing that just being in a ballet studio wasn't enough,
00:39that it's a ballet-inspired fitness method.
00:41So it's a workout. You don't have to be a professional dancer.
00:45You don't have to have dance experience.
00:47It's just really important to have a system where you learn how to take care of yourself physically.
00:52We're going to get started today with one of my favorite ab exercises from Ballet Beautiful,
00:56and these are our abs with a twist.
00:58I'm going to pull back onto my mat, take the arms to first position,
01:03and you want to even here, you're already engaging nice and deep through the lower abs.
01:07We're going to lower down onto one side, really pulling in as you lower,
01:11and then you're going to lift up and take a nice twist.
01:14As you're lifting up, you're pulling in tight with the stomach,
01:17like you really feel those muscles through the side of your waist engaging.
01:21So we're going to lower down and you'll lift up.
01:24We'll do eight of these on each side.
01:27For the next exercise, I'm going to slide down, extend the top leg long,
01:33super straight knee, again pulling in nice and tight with the abs.
01:37I'm going to lift up and we're going to lower here.
01:40So we're going to lower and lift for eight.
01:44Hold it up, take the leg back.
01:47You're going to lower and lift to the back.
01:49This changes where you're feeling it.
01:51It's getting a slightly different part of your butt.
01:53So little arabesque lifts for the butt, the outside of the hip, and the thigh.
01:59Again, I would do four to five sets of eight.
02:02Hold it up here, really stretch long.
02:04You can extend one arm and then we'll lower down.
02:08Come down and repeat on the other side.
02:11Now we're going to work on our upper body with one of my favorite exercises
02:15from our swan arm series.
02:17So we'll just take the arms out to the side.
02:19You want to keep the neck nice and long for all of these.
02:22And you're pulling up, not just through the lower part of the stomach,
02:25but through the sides of your waist.
02:26So you're lifting up and then you're pushing down with your neck and your shoulders.
02:30We'll take the arms out to the side.
02:32This would be called second position.
02:33And belly, you're going to lower the elbows.
02:35And then you're going to lift the elbows up.
02:39And we're going to lower.
02:41So you can run through about four sets of eight.
02:43You'll really start to feel the burn here.
02:46And then just push long.
02:48We'll take a nice stretch from side to side.
02:52So we're down on our back for our bridge series.
02:54This is one of my favorites for toning the butt, the back of the legs,
02:58and also working your inner thighs.
03:00If you're more advanced or you've been dancing, you can take your feet up to your demi pointe.
03:04If you're a beginner getting started, I would say keep your feet flat.
03:08We're going to pull in nice and tight with the abs.
03:10And then you're going to push your hips high.
03:12So you want to make sure you don't have an arch in your back.
03:14You're pushing your pelvis nice and high.
03:16So we're going to just lower down with the hips.
03:18You could run like your hand under the hips.
03:21And then we're going to lift and lower.
03:23I would start with four to five sets of eight here.
03:26Then hold up once you finish that sequence.
03:29We're going to lift and squeeze higher.
03:31A little tiny pulse.
03:33Another four or five sets of eight.
03:35Hold it up and just squeeze.
03:38Another ten lifts.
03:39And then we'll sit up.
03:41Catch your breath.
03:42Remember to drink plenty of water.
03:45And have a great time with the new Bally Beautiful workout.
