How to practice ballet to slim down your belly

　　Ballet abdominal exercises

　　Practitioners should focus mainly on muscle sensation during movements rather than just counting reps. Here are 6 exercises to do.

　　1. "Hammock" - put a large bath towel on the mat and lie on your back. Grab the two corners of the towel with both hands and wrap it around the back of your head. Bend your knees and place your feet flat on the ground. Inhale, draw in your abdomen and lift your head, neck, and shoulders upwards off the ground. Maintain this position, inhale and slowly straighten one leg without leaving the heel on the ground. Exhale and return your legs to a bent-knee position. Switch to the other leg. Pay attention to the correct breathing sequence and tighten your abdominal muscles inward with each exhale.

　　2. "Spinning Bird" - Lie on your back, bend your knees and tuck yourself up. Put your hands behind your head and contract your abdomen. Exhale, while raising your head and shoulders upward, keeping your neck natural. When inhaling, stretch your legs out and separate them up and down into a scissor shape. The left leg is at 75 degrees to the ground, and the right leg is at 45 degrees to the ground. Maintain this position, and while exhaling, move your legs in a semicircle in the air, switching up and down positions. Inhale, bring your legs back, and repeat, switching left and right legs.

　　3. Lie on your back and stretch your legs - lie on your back and tuck your knees together. Both arms are stretched out at the sides of the body to form a "ten" shape. Draw your abs in and keep your shoulders touching the ground. Inhale and draw your knees toward your chest. Exhale, stretch your legs forward and upward, lift your head and shoulders at the same time, and try your best to stretch your right hand in the direction of your legs. Inhale, bend your knees, exhale, and tighten your abdomen. Switch to the opposite side and do 10 reps on each side.

　　4. Dancer's Circumference - The preparation position is to support the ground with the right hand and sit on the ground with the right leg bent and kneeled. Bend your left leg at the knee, with the knee pointing upward. Raise your left hand sideways. At the beginning of the movement, straighten your legs, touch your feet to the ground one after another for support, use your abdominal muscles to lift your hips off the ground, and raise your left arm high. Tuck your abdomen in, turn your body to the left, and place your left arm on the ground to support yourself. Look up. Lift your hips as you exhale and lower your body as you inhale. Return to the ready position, repeat and do the other side.

　　5. Fingertip side rotation - lie prone with toes and palms touching the ground. Contract your gluteal muscles, tuck your abdomen, use your back muscles (shoulder blades lean toward the middle), and straighten your chest until your chest is off the ground, keeping your fingers still touching the ground to maintain balance. Inhale, stretch your right arm to touch the back of your right thigh. Turn your head and upper body to the right at the same time. Return to the starting position on an exhale. Repeat and do the other side.

　　6. Rolling Row – Sit up straight and draw in your abs. Extend your legs forward, feet wider than shoulder-width apart. Hold a rolled towel in front of your body with both hands, palms facing down. Chest collapsing, gluteal muscles contract. Exhale, slowly lean back, and at the same time relax your psoas muscles to extend them backward to the maximum angle you can control. Stay for 1 second and pull the towel roll toward your chest as you inhale. Exhale again and lift the towel over your head. Inhale to return, and repeat. These exercises should be done in sequence 3-5 times a week. The first two movements serve as a warm-up, while the last three movements become more difficult. Do 10 times per group (5 times on each side) according to the action requirements. If it feels too difficult at first, start with 4-6 reps. It is ideal to practice in a dance studio with mirrors.