5 Best Ballerina Leg Exercises

Mary Helen’s five must have moves for Ballerina Legs! Layer them into your next Ballet Beautiful workout for serious burn, tone and elongation.
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Butt Part 1 // Butt Part 2 // Arabesque on the Mat
About Mary Helen Bowers:
Mary Helen Bowers is one of the most sought after names in fitness. A former ballerina with the New York City Ballet, Mary Helen’s signature Ballet Beautiful Method is inspired by ballet and designed to give anyone a dancer’s toned, elongated and powerful physique. Sought out by A-list celebrities, supermodels and people around the world, Ballet Beautiful is the go-to regime for anyone seeking a targeted and highly effective workout with transformative results. Dance experience is not required.
Mary Helen personally trained Natalie Portman for her Academy Award
winning role in Black Swan, bringing ballet and ballet fitness into the forefront of pop culture as never before. Embraced by thousands of members in over 100 countries worldwide, the Ballet Beautiful method shares Mary Helen’s expertise as a fitness trainer, dancer and innovator in the world of wellness and health.
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[@erikaglenn2844]

When you think you're going to do youtube workouts instead of Ballet Beautiful, but nothing's as good as Ballet Beautiful! 😅I don't think anyone else combines relaxing and graceful with a difficult workout like this! I love it so much!

[@liquid_c0urage]

I've been doing these for a few years several times a week (sometimes i stop but then bounce back. I'm not a ballerina). I nearly died the first time i did it, but now i am so glad i kept practicing as these workouts really changed the way i view my body.

[@dorotapacholska6787]

😂 nearly died made me laugh out loud

[@franz3810]

a delicate yet strong beauty, I 've been doing these excersises since I was 19, I am now 30 with a teenage shape lol Thnx Mary for these wonderful workouts

[@josslzn1847]

You inspire me so much to keep doing them! BB workouts are a blessing!

[@siennahambling2372]

Hi! I know you commented this three years ago, but I was wondering how you do these workouts, as in did you sign up for the membership on the Ballet Beautiful website or where else can I find them? Thank you so much!! :)

[@maryokeefe5351]

Love this and as well, the music selection is sublime.

[@azcrazybull1276]

You are very graceful, and STRONG! I am a Krav Maga practitioner and one of my instructors said ballet produces some of the strongest people in the world. Congrats on your achievements 👏👏👏

[@nataliacastanon8884]

Great! Thank you so much! 🙋🏻‍♀️🌸

[@ariadestily3510]

I love ballet so much! You are so adorable, cute and beautiful.

[@alanblazek1653]

Happy Easter! Thank u for sharing. Going to try this today.

[@lunae12]

Thanks for the video! Felt so good! 😃😃♥️

[@NagoyaJoe2002]

Absolutely wonderful instructional video! Thank you so much for sharing! Love from Japan.

[@septemberquest6393]

Thank you for this instructional display...I will incorporate this with my yoga and weight training..and stretching of course...thanks!!!!!

[@evialxg]

Such a nice tempo - love watching it 😁

[@sashahera5679]

Very useful for ballet ... thank youuuu 🌷🤩💙💕😻

[@lauratauisaeva2692]

Wow, thanks, Mary

[@septemberquest6393]

New subscriber....this is very helpful...I always loved ballet and was always interested in the vital exercises that go into it...thank you ...I will always be tuning in...bless you !!!🧘‍♀️🧘‍♂️🤸‍♂️💃

[@snabeyratne]

These exercises are super! Thank u.

[@user-uv8dh7mg3z]

Amazing!

[@oliviaruizeade4007]

Thank you 🙏 sooo much

[@betty2293]

0:23 Arabesque Lifts on The Mat 1:16 Arabesque Extensions 1:53 Attitude Lifts in Parallel 2:41 Rainbow Lifts 3:38 Tap & Cross Extensions

[@naturevibes9045]

Thanks

[@boweng1]

Bc of COVID I stopped ballet and now I am not the same so I am trying to be ballet strong again hope this works❤️💕❤️

[@IoanaHaitchi]

Love you!

[@-R35-]

Wonderful!!! 👍👌👏

[@darkhydrastar]

Just Lovely.

[@bestcommentuwilleverseeiny5220]

And you can't die. That's rule number one. Imagine if someone threw a ballet dancer off a bridge? They'd drill a pathway right through the water with those legs.

[@craftycrayon9283]

Lol.

[@CowboyBebop444]

Awesomeness

[@jfk4535]

Love it yoga with elegance ❤

[@spottedbybarbie]

Been doing bb since last 2 years may i ask if eventhoufh i position my legs in parallel it seems to open a bit into an arabesque position

[@TheMrc1981]

Top of the tops

[@juanfabiandiazcossi1786]

Maravillosa srta 😘😘😘😘

[@petragrozaj2216]

Thank you very much! which yoga mat do you use?

[@TheWilliamalexander6]

Very nice , is this good for back and legs ?👍

[@forceindia4666]

And this is what I like to do.

[@eleanorstephan9466]

Very beautiful.

[@allies.8811]

Thank you :) I'm having a pretty hard time here in Austrian winter, not getting my chronic nerve pain (right arm and leg) under control. Meds make me too tired for a serious workout. I wish there was some sort of "medical" program which goes step by step, like the Lotte Berk Method,.Callanetics but with varying intensity / duration... I found these helpful in the 90s for my mild scoliosis and I think they all are based on ballet. The regular programs are too hard for me rn and I'm so afraid that I won't make it out of this. The pain is unbearable most days. I can't go very much higher with the opioid dosage. Please, please help...

[@luciekalmar9089]

Have you ever tried Feldenkrais? On KZbin, Feldenkrais with Alfons is really good.

[@lidiyasemchyshyn7324]

If you have nerve damage I strongly suggest watching Dr. Alan Mandel videos - to release the muscle tension & find a natural herbal alternative to opiods..

[@InSync3912]

Please check out Essentrics. Graceful elongating dynamic stretching and toning

[@ima-1010]

Can you make more stretches videos, perhaps like a stretches routine? 😍

[@woolypuffin392]

Please upload the swan arms exercise again! I loved it but cant find it anywhere now 😔

[@wyclefohara4169]

omg yes, I loved that as well :P

[@woolypuffin392]

@@chocokitty3132 That one isnt available in my country 😔

[@BalletBeautiful]

Hi! The full workouts are available in our custom workout subscription. You can purchase the DVDs on amazon and the workouts can be downloaded on iTunes! 💞

[@JGreen-le8xx]

Mary❤❤❤❤❤❤❤❤😄

[@jeremymoon2]

You are such a beautiful ballerina

[@vkng_drag0n982]

Ohh this buuuuurrrnnnn!

[@laracassini9028]

You are so beautiful and elegant! I wish I will be like you in a few years. Until then only one thing to do: practice and practice again. ❤️

[@kettydaisy2166]

This is helpful to slim the glutes? I do not want to build muscles, and how many times a week? Thank you!

[@user-yn9xl8cn5n]

beauty

[@andie515]

so i had been doing exercises i remembered from my childhood ballet classes during quarentine; and i've been doing these same exercises, but instead of the sets you are giving, i'm doing 3 sets of 25! is that pushing too hard? do i have to tone it down?

[@LABoyce]

With Helen’s advanced suggestion the reps is 48, you sound like you’re doing 75. As long as you listen to your body and don’t pull anything I would keep on doing your way. Doing more reps actually starts to burn fat, less reps just builds the muscle. Keep it up girl!

[@cherishbehrendt772]

💛🙏💛🙏💛🙏

[@shineon8205]

Is the leg turned out or parallel during first 2 exercises? Thank you

[@fyfysajoo]

The leg is Parallel 😊

[@bingbing8382]

とっても難しいですね

[@bekithomson]

確かにそれは

[@heatherfeather1293]

These are great for glutes as well :-) And HELLO from a fellow (former) ballerina!

[@rosarianquant]

From what little I have seen, ballet is a lot of hard work. I don't think you should believe anyone who ever accuses you of being lazy.

[@heatherfeather1293]

@@rosarianquant It is TREMENDOUSLY hard work. but I loved it. It takes years of training to make your movements fluid and beautiful, all while seeming to be effortless

[@rosarianquant]

@@heatherfeather1293 You say you were a (former) ballerina. I hope this is not too personal of a question but..what made you quit? Happy Valentine's Day, btw

[@heatherfeather1293]

@@rosarianquant Quite honestly, stupidity. I was about 16, had my first boyfriend, and wanted to do cheerleading as well as hang out with all my friends more than commit to dance. I wish I could go back and do that over again!

[@jayalexander6798]

Do you warm up or do you go straight to leg exercises? Thank you. LOVE the intro btw 😍

[@terezapalatova314]

I think you should always warm up, and move your muscles, because if you lie all day in your bed and suddenly decide to workout without warming up your body, you can injure muscles, joints and so on :) just my opinion though ❤️

[@vatreni_znak4642]

Does anybody know which muscles are these exercises good for?

[@katashley1031]

Glutes, quads, hamstrings, hips and core are all engaged throughout.

[@Sweet2Rani]

I am dying...🥵

[@sweetvioletstar]

Do you have to wear ballet shoes for these exercises?Are these only for ballerinas or anyone can do them?

[@krazzysu]

No

[@katashley1031]

You can do these barefoot or in any shoes you like, and anyone can do them.

[@blackhaze7350]

These are brutal, but a nice way to end a workout after weight lifting.

[@blackhaze7350]

@@giginar I don't really want to bulk. I lift more to lose weight and still maintain some type of muscle tone. But, I will keep that in mind when I'm trying to design my workouts. Thanks!

[@katashley1031]

@@giginar that's nonsense, I've trained athletes for over 30 years and we always do exercises like these in addition to weight training and flexibility work. It's all beneficial and none of it cancels out the other, the compliment each other.

[@katashley1031]

@@blackhaze7350 please don't listen to that advice. I've trained pro athletes for decades and exercises like these, along with flexibility work are a perfect compliment to weight training. So well done, you.

[@lintimesinker2315]

its better to wear tights or leggings ?

[@katashley1031]

Whatever feels best to you.

[@ananda_miaoyin]

Just watching this makes MY ass hurt! Add them to the yoga sesh!

[@pedrocasique7352]

¡Qué hermosa y sensual bailarina!

[@laylaordonez8296]

I have done this for yrars😧😧

[@laylaordonez8296]

But dis made me feel like a ballerina☺☺😊😊🙄🙄🤓🤓🤓🤓🤓🤓🤓

[@laylaordonez8296]

Bur i am not thats why i keep trying

[@user-vu3hp9dw9q]

i8

[@kseniia7949]

You look like Nikol Kidman somehow,and your legs look like 2 km long...

[@marinarichter8806]

Was soll es den sein?🙄

[@galinchik84]

Интересно, почему все балерины без груди?