Classical ballet. Gymnastic exercise. Start level, for beginners.

Now the good physical form is an obligatory part of life of the successful person. At any age we wish to look harmonious and tightened. Such result can get only by regular trainings and by active style of life. Each adult person knows how it is difficult to find force and time in modern mad rhythm of life, even 30 mines in day for self dance-training at home. That’s why it is very important to accustom the child from the earliest age to do regular trainings. It is a guarantee that your child in the childhood will get the good physical form and will keep it for long years of life. The age, height, weight, physical faculties haven’t value. There is a special ballet exercises which will help you to improve a figure, flexibility, a bearing and physical endurance. You can do it together with your child, and then your child will do it own self. Exercises are developed thus that you can do training self-dependent at home. Regular trainings are the main condition of well result and success. Advice to beginners: have trainings 3 times a week within 3 months. Gradually increase amount of dance-trainings for a week, it will help you to see results more quickly. This ballet exercises (start level) include elements of ballet gymnastics and simpler classical ballet “pas” (movement). Make strong your will power, do dance-exercises regular (the ideal variant - training every day), during each training use a maximum of energy and opportunities of the body, only thus you will improve the figure and will pass to a next level of ballet art studying. For musical accompaniment use classical music of composers XIX-XX centuries, such as Delib, Chopin, Adan, Weber, Tchaikovsky, Rachmaninoff, Rubinstein, Shostakovich, etc. Remember, that you should study art of ballet by a body and a mind. Ballet exercises it not only physical trainings of power. Besides physical perfection and hardiness it is important to be able to hear and feel music and also to be able to express the emotions and ideas through language of movements. That’s why when you do ballet exercises you have to pay attention to beauty of movements, control your body and look that physical work and a pressure were not reflected on your face, do not bite a lip and do not pressure, do not strain a neck. Work by legs and muscles and listen to music and dance at the same time. So, let’s begin lesson.
The first part of lesson is gymnastics on a floor.
  • The book
  • Pro-Frog
  • Battement forward
  • Battement aside
  • Battement back
  • A cobra
  • Plain Fouette
  • A frog lying down

The book (to do exercise 8 times).

  1. a starting position: sitting on a floor, legs are straightened forward, to pull knees Points of feet (fingers) are stretching downwards to a floor. Legs should be turned out and we try to touch a floor by little fingers. Scapulas are straightened, we pull a spine in a ceiling through top-head, and shoulders are lowered downwards.
  2. next you have to stretch forward hands to the points of the feet and to bend upper the body down to the legs, try to touch knees by forehead. Think 4 ticks and come back in a starting position. Pay attention: do not bend knees! It is necessary to bend like two half of the book, bend down straight back, do not hunch a back, scapulas and shoulders. To complicate the task, when you do this exercise you have to lift up your feet in a ceiling, stretch your fingers on your-self

Pro-frog (to do exercise 4 times right leg and 4 times left).

  1. a starting position: sitting on a floor, we lean the back on a wall, to bend knees, feet are connected in front of you on the floor closer to hips, knees we pull down to a floor
  2. Take right foot by left hand and slowly unbend the right knee (think till4) and stretch right leg forward. To bend down upper the body to the right leg. At this moment the left knee is bend and should be more close to a floor as it is possible.
  3. We think till 4, and then come back in a starting position.
To do all the same by other leg (left)
  1. a starting position: sitting on a floor, we lean the back on a wall, to bend knees, feet are connected in front of you on the floor closer to hips, knees we pull down to a floor
  2. Take left foot by right hand and slowly unbend the left knee (think till4) and stretch the left leg forward. To bend down upper the body to the left leg. At this moment the right knee is bend and should be more close to a floor as it is possible.
  3. We think till 4, and then come back in a starting position.

Battement forward (to do this exercise 16 times the right leg and 16 times left)

  1. a starting position: we lie on a back, to pull knees, to pull foot and fingers down on a floor, legs are turned out, try to touch a floor by little fingers, hands are on a floor along the body.
  2. on 1(tick) - the throw of the right leg forward (to pull knees and feet; a hip, shoulders, a waist and the left leg are on a floor, do not lift up them). On 2(tick) - return the right leg in a starting position. Pay attention: a throw should be power, sharp, strong, try to raise a leg as high as it is possible, but do not bend a knee. Returning leg in a starting position restrain, almost slowly, at this time should work abdominal muscle and muscles of a hip. Shoulders and hips should form an equal rectangle on a floor.

Battement aside (to do exercise 16 times the right leg and 16 times left)

  1. A starting position: to lie on right side, the right elbow leans on a floor, the left palm on a floor in front of you at a level of a breast and hold balance. Knees and feet are stretching
  2. On 1 - the throw of the right leg aside, power, sharp and strong. On 2 - return the right leg in a starting position slowly and restrain, muscles of a hip work. Pay attention: When to do “battement” keep working leg turned out in a hip. During exercise hips and buttocks should be fixed in one position and don’t move them.

Battement back (to do exercise 16 times the right leg and 16 times left).

  1. A starting position: to lie down on a stomach, shoulders are straightened on a floor, to bend elbows and to put them on a floor in front of you, palms to connect, a chin to lower on palms. To pull knees and feet. Legs have to be turned out: heels are joint, fingers of feet are separately.
  2. on 1 - throw the right leg back, power, sharp and strong. On 2 - to lower the right leg in a starting position restrain, almost slowly. Pay attention: In time of a throw do not bend the right knee and do not lift up hips from a floor, or to lift them less how it is possible. In time of exercise to fix shoulders exactly on a floor and to hold the body straight. When you do this exercise, muscles of a back and buttocks have to work.

A cobra (to repeat exercise 8 times)

  1. a starting position: to lie on a stomach, legs are turned out, heels are joint, points of feet are separately, don’t pull the points of feet. To dig one’s heels on a wall or any immovable bearing, surface. Do not bend knees; the upper the body is equal and straight on a floor. To put palms on a floor at a level of a breast. To lower a forehead in a floor.
  2. on 1 and 2 (ticks) - to lift up a head and shoulders gradually. To bend a nape back. On 3 and 4 – to bend under the scapulas, elbows are straightening on a half. On 5 and 6 – elbows become straighten completely and to bend a waist, to look on a ceiling, top-head reach for buttocks. On 7 and 8 – to keep hold of the maximal flexure back.
  3. Return to a starting position in 6 ticks, slowly and gradually, vertebras go down one by one: begin a waist, then go down a chest department, scapulas, shoulders, a neck and the head comes back last in a starting position.
  4. Have a rest 2-3 seconds in a starting position. Then repeat all from beginning. Pay attention: in time of this exercise hips do not lift up from a floor; to bend waist, and hips are keeping on a floor strongly.

Plain Fouette (to do exercise 4 times the right leg and 4 times left).

  1. A starting position: to stand by face to a wall, palms rest against a wall in front of you at a level of a stomach, legs are pulled up, feet stand on VI positions (straight)
  2. to bend the left leg in a knee, to descend downwards, the left heel have to stay on a floor, it’s difficult but try to do it. The right leg slides on a floor back smoothly, do not bend the right knee; right foot fingers are not stretch, heel is lifting up, right foot fingers stay on the floor
  3. shoulders and hips are hold equal, straight, and they have to be parallel to the wall, to bend back head, shoulders, scapulas and a waist, palms to put on a floor for stability and balance. Remember: the right knee should be straight, don’t bend it.
  4. to straighten a back and turn the body clockwise on 90 degrees, the right leg is turned in a hip
  5. The right palm is lowered on a floor in front of the right knee, hips are lowered on a floor, that we sit down, the left knee is bend and direct to upwards, the left heel have to stay on a floor more close to a hip as it is possible. Don’t forget to stretch the right knee and foot at this moment; try to touch a floor by a little finger.
  6. to stretch the right side by right shoulder down to the right leg. The left hand keeps on hold on the right leg through a head. Remember: at this time the left knee should be direct upwards, and the left heel should be more close to a hip as it is possible.
  7. the body is straightening, then the left knee descend on a floor, shoulders and a hip are turned on 90 degrees clockwise, so we are sitting on a floor by a back to a wall. Right leg is turned out in a hip, the right knee do not bend, try to put down the little finger of the right foot on a floor.
  8. To stretch forward the left hand to the point of the right foot, to bend upper the body down, the left shoulder is stretching to the right knee. Remember, that the right knee is not bending!
  9. straighten upper the body and turn shoulders and hips on 90 degrees counterclockwise. The right leg is turned back in a hip to aside. The left knee raises in a direction upward, the left heel stay on a floor near to a hip, the right palm put on a floor in front of the right knee
  10. to stretch the right side by right shoulder down to the right leg. The left hand keeps hold on the right leg through a head.
  11. The body straighten and turn on 90 degrees counter-clockwise, we become face to a wall, the right leg is turned in a hip, the right knee is not bending, fingers of right foot stay on the floor, right hell direct upward. The left heel is pressed to a floor, the left knee is bent, to lower hands on a floor for stability and balance; and one more to bend head, shoulders, scapulas and back
  12. The body straighten and lift up, to pull up the left knee, to move the right leg near to left and we finish exercise in a starting position face to a wall, legs are stretching up on VI positions (straight). A spine and a neck are stretching upwards in a ceiling, shoulders we pull downwards. To repeat all from the Ekaterina Ganieva Ballet teacher 4 beginning by other side (left leg slides on a floor back and turn counterclockwise)

Recumbent frog (to repeat exercise 4 times)

  1. a starting position: to lie on a floor, to bend elbows and to put them on a floor in front of you, palms to connect, a chin to lower on palms
  2. to bend a right knee. Then to bend a left knee. Legs are bent; heels and points are connected together, try to bend them as close to body as it’s possible. It can be well if the second pupil will press heels of the first to a floor
  3. Unbend elbows and lift up shoulders from a floor, to bend back head and scapulas, try to not come off stomach from a floor, or pull it downwards that the distance up to a floor was minimal. Hold a position for 30-60 seconds.
  4. to bend elbows and descend down on the floor one by one hips, stomach, a breast, shoulders and a head.
  5. Unbend the left knee, and then unbend the right knee. We finish exercise in a starting position. Repeat it 4 times
Exercise on a middle.
  • Plie
  • Tendu
  • Jette
  • Relever
  • Port des bras
  • Sautte
  • Ending

Plie

Feet stay on first position; hands keep in preparatory position
  1. On 1 and 2(ticks) - demi plie: to bend knees turned out, hands to lift in first position, and then straighten it.
  2. On 3 and 4 - demi plie, hands to open in second position
  3. On 5 and 6 - grand plie: maximal bending knees, legs are turned out, buttocks have to be under heels, hands pass from second positions in preparatory.
  4. On 7 and 8 - we stand up, we bend legs and we lift hands in first position, and then open them in second position.
Next: to do Tendu aside by right leg and to put feet in second position, hands to lower in a preparatory position. We repeat all parts (1-2-3-4) on second position in feet. Pay attention, that only on second position “grand plie” heels don’t come off from a floor.
Next: the right leg is open aside and close in third position in front, hands to lower in a preparatory position. We repeat all parts (1-2-3-4) on third position in feet.
After: the right leg open Tendu aside and we put it in third position backwards, hands to lower in a preparatory position. We repeat all parts (1- 2-3-4) on third position with the left foot in front.
Next: to do the right leg Tendu aside and to do “demi rond de jambe par terre” forward (pass the straight leg from aside to forward on a floor, like design a quarter of circle on the floor by point of the foot) and put right foot in fourth position, hands to lower in a preparatory position. We repeat all parts (1-2-3-4) on fourth position the right leg in front.
Then: the point of the right foot to stretch forward and to close it in fifth position, hands to lower in a preparatory position. We repeat all parts (1-2-3-4) on fifth positions the right foot in front.
After: to do Tendu the left leg aside, then to do “demi rond de jambe par terre” forward (pass the straight leg from aside to forward on a floor, like design a quarter of circle on the floor by point of the foot) and put the left foot front in a fourth position, hands to lower in a preparatory position. We repeat all parts (1-2-3-4) on fourth position, the left foot in front. Then: the point of the left foot is stretching forward and to close it in fifth position, hands to lower in a preparatory position. We repeat all parts (1-2-3-4) on fifth positions left foot in front. After: to do Tendu the right leg aside and to finish a combination in first position, hands to lower down in a preparatory position.

Battement Tendu( I positions).

A starting position: Keep your hands in second position, feet stay in first position. We begin to work by the right leg, stand on the left.
  1. Tendu forward 3 times, don’t bend knees, stretch points of foot, foot have to be turned out, stretch upwards a spine and a neck, shoulders pull down; then “Relever” (to rise and stand on fingers, heels are come off from a floor, work muscles of foot), hands to lift in third position; next to lower heels on the floor, hands to open on second position.
  2. Tendu back 3 times; Then “Relever”, hands to lift in third position; next to lower heels on the floor, hands to open on second position
  3. Tendu aside 3 times; Then “Relever” and hands to lift in third position; next to lower heels on the floor, hands to open on second position.
  4. Tendu forward on Plie (right leg open forwards, right knee and foot are stretching, left knee to bend aside); then to unbend the left knee and to do “rond de jambe par terre” (pass the straight leg from forward through aside to back on a floor, like design half of circle on the floor by point of the foot); Then to do demi plie at first position, hands to lower in a preparatory position and then to open them on second position. So you come back in starting position and repeat all from beginning but work by the left leg and stand on the right foot.

Jette (first positions)

A starting position: Hands hold on waist, feet stay at first position. Legs have to be turned out, stretch your spine and neck in a ceiling, don’t bend knees, and stretch the points of foot. We begin to work by the right leg and stand on the left foot.
  1. Jette 4 times forward on 45 degrees
  2. Jette 4 times aside on 45 degrees
  3. Jette 4 times back on 45 degrees
  4. Take the right hand in first position, the body is inclined from a waist in the right side little bit. Then to do right leg “Passé”, then to lower right foot back on first position, and to do “Passé” one more time and to finish in a starting position, hands return on waist. Repeat all exercise one more time, work by the left leg and stand on the right foot.

Relever.

A starting position: hands are in a preparatory position, feet stand on first position
  1. Relever by two feet (to rise and stand on high fingers, heels are come off from a floor, do not bend knees), hands to lift on first position, a spine and neck are stretching upward, shoulders we pull down. Then heels are descending on a floor, hands come back in a preparatory position. Repeat “Relever by two feet” 16 times.

Relever by one foot.

“Relever” left foot.
  1. to do Tendu the right leg aside. Hands are descending down along the body, we bend the right knee and right foot comes to position “coup de pied”. The Ekaterina Ganieva Ballet teacher 6 left knee is stretching up and do not bend it, left foot have to turn out on a floor.
  2. Slowly we stand up on tiptoe, left heels are come off from the floor, stay on fingers, on point of the foot, hold balance, a spine and a neck we pull upwards, shoulders is lowered downwards, hands are lifting in first position. “Coup de pied” can be in front or behind supporting leg
  3. Then we descend slowly the left heel on a floor, right foot is fixed in position “coup de pied”, hands to lower downwards along the body Repeat “Relever” the left foot 8 times.
Next to do “Relever” the right foot:
  1. to do Tendu the right leg aside, pass on second positions and to do Tendu the left leg aside. Hands are lowered down along the body, we bend the left knee and left foot comes to position “coup de pied”. The right knee is stretching and do not bend it, right foot is turned out on a floor.
  2. Slowly we stand up on tiptoe, right heels are come off from the floor, stay on point of the foot, hold balance, a spine and a neck we pull upwards, shoulders is lowered downwards, hands are lifting in first position. “Coup de pied” can be in front of supporting leg or behind.
  3. Then we descend slowly the right heel on a floor, left foot is fixed in position “coup de pied”, hands to lower downwards along the body. Repeat “Relever “the right foot 8 times.

“Port des bras”.

A starting position: Open your hands aside on second position feet stay on first position. Remember: during exercise do not bend knees, take in a stomach, to square one’s shoulders.
  1. to bend upper the body down, back is straight, don’t round the shoulders, hands come in first position
  2. Then straighten the body, hands is lifting up through first position in third
  3. Turn your head on the right and to bend under scapulas. It’s very difficult, but try to do it by small steps: to bend head, neck, shoulders, next training add to bend scapulas and waist, but don’t hurry up, keep balance, you have to be straight from points of feet till waist, to bend only upper part of body.
  4. Straighten the body and open hands to second position, thus you come back in a starting position. We repeat “port des bras” one more time feet on first position on the floor but turn left your head when you will bend back. Then repeat “port des bras” 2 times – feet stand on the floor on second position. Then repeat “port des bras” 1 times – feet stand on the floor on fifth position right foot in front. Then repeat “port des bras” 1 times – feet stand on the floor on fifth position left foot in front.

“Sautte”.

A starting position: hands are in preparatory position, feet stand on the floor on first position
  1. Demi plie and the jump upward. To push your-self off the floor and to stretch knees and feet, jump up a head in a ceiling; stretch your spine and neck upward. To take in the stomach, to pull the buttocks, throw up your-self to a ceiling.
  2. Come back downwards on two feet simultaneously in first position on demi plie. We jump 8 times on first position, Then 8 times on second positions, And 8 times on fifth positions the right foot in front, And 8 times on fifth positions the left foot in front.

Ending of the ballet lesson.

Feet stand on first position, knees are stretching up, to take in a stomach, to pull the buttocks, a spine and a neck stretching upward, shoulders lower downwards, to spread one’s scapulas as a swan wings. Hands are opened on second position and turns palm downwards, close eyes and feel your-self feather-light and weightless; stand up on tiptoe and turn around 1-2 times on Ekaterina Ganieva Ballet teacher 7 one place. Our training comes to an end. But on a small step you became closer to the world of dance. Don’t forget, next training in 1-2 days! Good luck in ballet peeking!