Ballet body: use a dancer's techniques to develop a sleeker, stronger, more flexible physique - Born To Move

the basic 5

Strength: Increases muscular and functional strength, may improve bone density, pumps your metabolism, reshapes and tones your muscles.

Cardio: Strengthens your heart and lungs, increases aerobic endurance and power, burns calories, improves your mood,

Flexibility: Increases joint range of motion and muscle suppleness, improves ease of movement.

Restorative: Induces physical and mental relaxation to reduce stress.

Core: Engages the strong deep muscles of your torso to improve stabilization, coordination and balance.

These elements are crucial to your baseline body needs in order to maintain health. The activities highlighted in dark blue are components of the integrated workout on these pages.

It's easy to spot a dancer. Whether she's walking, reaching for something or just lounging on a couch, a dancer's fluidity and gracefulness are noticeable right down to her fingertips. It's easy to see why the art of ballet has become such a visible part of the fitness world.

Whether you like traditional lessons or the hybrid classes offered by many gyms, ballet is a great activity for shaping and toning your entire body. Ballet dancers are known for their streamlined thighs, lifted derrieres and flawless posture. The discipline and concentration required are mental sculpting tools for long, lean muscles, a better connection to your body and the confidence to stand tall.

"It feels good to move the body in an elegant, beautiful way--these are wonderfully female qualities," says former professional ballet dancer Jody Hoegstedt, creator of Balletone, a ballet-based workout, as well as the program here.

Fearful of having two left feet? Hoegstedt's simple moves can be done by anyone. You'll develop muscle balance, symmetry and tone by strengthening your hip, thigh, calf and foot muscles and by establishing a centering foundation in your abs, arms and back. Don't be surprised if after following this program you start walking with a little attitude. Nothing conveys "graceful, poised and strong" better than a ballet dancer!

SIDE-STRETCH BALANCE

1a. With arms lifted to shoulder height, stand in "second position": feet slightly wider than hip-width apart, toes and knees turned out. Contract your abs, drawing your tailbone down to point toward the floor. Bend your knees into a plie: Keep your knees aligned with your second toes and lower your hips as far as possible without shifting your pelvis forward or back. Stretch over to your left side without collapsing your torso, and lower your left arm down toward your left thigh.

1b. Straighten your legs and lift your torso and arm back to an upright posture, shifting your weight to point your left toes. Immediately, plie and repeat to the right. Alternate sides.

Strengthens abdominals, especially obliques; increases hip and torso stability and coordination.

Dance quality: Keep the exercise fluid, as if moving through water.

ATTITUDE BEND FRONT

2a. Stand in "first position": Lace your heels together, toes and knees turned out. Keep the arms lowered before you, elbows in a soft bend. With abs contracted and tailbone pointing down, bend your left knee and extend your right leg forward, big toe touching the floor.

2b. Straighten your left leg and bend your right knee up to hip height. Keep it slightly turned out at the hip as you lift your arms above your head, maintaining shape. Lower your arms and bend your left knee, returning to starting position. Repeat for reps, then switch legs.

Strengthens quadriceps, inner thighs; improves balance, torso, control and poisture.

Dance quality: Imagine feeling "delicate" during the life. "Melt" into the floor on the bend.

PASSE BEND BACK

3a. Begin with your heels together, toes turned out in first position. Lift your arms in front of you just below shoulder height. With abs contracted and tailbone pointing down, keep your right hip turned out as you draw your right toes up to about knee height.

3b. Bend your left knee and extend the right leg behind you, placing your foot flat on the floor, still in a slight turnout. Extend your arms behind you. Push off the floor with your right foot to fold the knee back to starting position, returning your arms to the front. Repeat for reps, then switch legs.

Strengthens and shapes hips and buttocks, harmstrings quadriceps and calves.

Dance quality: Stay tall and centered over you leg as you balance.

REVERSE FONDU SIDE

4a. Begin with your heels together and toes turned out in first position, Place your left hand on your hip and your right arm lowered in front of you, elbow softly bent. With abs contracted and tailbone pointing down, bend the knees, slightly in a demi-plie, then straighten your legs as you brush and lift your right leg up and out to the side; let your right arm follow the leg. Only lift as high as you can without losing your balance.

4b. Lower your right foot to the floor, bending the knees into a demi-plie as your arm lowers. Place the ball of your right foot just in front of your left arch on the floor. Repeat for reps, then switch sides.