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Wake Up The Ballet Actress Inside You

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Quickly get in shape with the movements inspired by dance.

As new mothers, you may lose balance because of carrying a big abdomen in almost one year, you do not have toned body and beautiful as before. Though you have never done a spinning dance in your life, an exercise inspired by ballet is perfect to help you regain stability and remove excess fat. In addition, you will have toned legs, buttocks, upper arms, arms and hips. Don't be afraid: you don't need pointy shoes.

Jody Hoegstedt, creative director of Balletone, an exercise program based on ballet, has designed an exercise program for Fit Pregnancy. "These graceful and efficient movements will enhance your muscles, your look and coordinating", said Hoegstedt, who practiced Balletone to get in shape after giving birth the third time. Everything you need to start is a seat and an exercise belt (the skirt is optional).

Let's wait 6 weeks after giving birth to start this exercise, wait a little longer if you had a cesarean, and ask your doctor before starting this program or any exercise.

Area 1: Legs and buttocks

Tips

Hold the top of the chair with high back for balance. Once you regain your balance, try to do these actions without using a chair for support.

1.   Turn back

Stand opposite with the back side of the chair and hold it with two outstretched arms, rotate your feet and shrink your abdomen. Point and slide your left toe forward, then spins it to the left and back after you bend the right knee and your body a little forward. Stretch the right leg as you sweep left toe in a circle to the back and to the starting position. Do this movement 5 to 10 circles, then switch leg.

Turn back

Turn back

2.   Kungfu standing position

Hold the back of the chair with your right hand. Feet distance must be wider than the hips distance. Widen your feet and shrink your abdomen. Bend the knees while lowering hips into standing posture. Shrink the butt to stabilize your pelvis (A). Stretch your legs and lift your left foot to the hips to create a posture (B). Turn back to standing posture. Do it 5 to 10 times, then switch sides and repeat.

Kungfu standing position

Kungfu standing position

3.      Switch to gliding position

Stand behind a chair and hold it with both hands, straight arms, outstretched feet as the hips width and rotate out, shrink your belly. Transfer weight to the right foot and point left toe to the back, keep legs straight (A). Keep your hips stable, lift left leg up a few inches to create gliding position. Press hips and hold shoulder as picture (B). Slowly lower your left toe to the floor, end at the starting position. Do it 5 to 10 times, then switch legs.

Switch to gliding position

Switch to gliding position

Planning

Perform this exercise every 2 days, with a day of cardiovascular exercise, yoga or Pilates or DVD exercise at home.

Start by 15 minutes of fast jogging, marching in one place, or dance around the room with your child in your arms or in front of your belly.

Rest for about 5 minutes by stretching the lower back and legs and holding in at least 30 seconds

Area 2: arms, shoulders and waist

Tips

Stand straight and shrink the abdominal muscles during doing exercise

4.      Stretch one body side by putting arms above the head

Stand and widen your feet, let your feet and knees stretch out in comfort from the hip, shrink the abdomen. Put the rope around the lower back, hold it and wrap around the hand, bend elbows and put hands on hips. Bend knees to create a standing position when you tilt yourself to the left and put right hand above head. Stretch your leg and lower your right hand on the starting position. Do it 5 to 10 times, then switch sides.

Stretch one body side by putting arms above the head

Stretch one body side by putting arms above the head

5.   Gently bend the knees and biceps

The right foot stands over a string, the left foot points to one side. Hold an end of the rope with one hand, shrink arms to the hips, and put palms facing thighs (A). Step the left foot back, put it behind the right leg to create an angle; bend knees, elbows and  arms toward the chest (B). Slowly stretch your arms and legs back to starting position. Do it 5 to 10 times, then switch sides.

Gently bend the knees and biceps

Gently bend the knees and biceps

Area 3: abdomen

Tips

Keep the string straight during the practice

6.   Stretch and shrink your feet as ballet style

Sit on the floor, have your knees bent and your feet bunched together. Wind the string around the foot, keep the string between two knees. Lie down with extended knees, two feet touching the floor, arms outstretching and fingers touching the knees. Keep the elbows bent when you lift your head and shoulders up. Pull fists toward the chest and bend the biceps. Slowly stretch your arms when you bend body to the floor. Do it 5 to 10 times.

Stretch and shrink your feet as ballet style

Stretch and shrink your feet as ballet style

 

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