Ankles
Since a large part of the ballet repertoire takes place on the toes, the ankles must be strong to support your body weight. An exercise that you can do anywhere is ankle circles. Sit down and cross one leg over the other. Circle the ankle of your upper leg 20 times in each direction and then change the legs. You can also type the alphabet in the air with each foot.
Another ankle exercise runs from one foot to the other. Start with your feet together and your knees bent. Roll up on the toes of one foot and down the other foot. Attach the foot ball first and roll slowly down to a flat foot. The action of rolling through your feet helps to strengthen the muscles in your feet and calves.
Calves
Building strength in the calf muscles is inevitable in ballet due to the repeated effect that rises on the toes. To make additional reinforcement in your calves, continue to repeat the action or rise to toe effect in different positions. First you stand in a parallel position or with your feet together. The next step to the first position, with the heels together and toes pointed at a comfortable angel. Repeat the calf raises in the first position. Try to balance on one foot and make the raises on each foot separately. This will help with strength and balance.
Quads & amp; Inner thighs
The plie position in ballet means an outward bending of the knees while keeping the back straight. A grande plie involves a deep bend, bending your knees as far as you can go without raising your heels off the ground. Repeated grand plies will strengthen all major muscle groups in your legs. To take it a step further, stand in a wide second position, with your feet wider than shoulder width and toes pointed out. Down in the grande plie and run back on one leg with the other stretched straight in front of you. Repeat this on both sides; It will help with strength and balance.
Hamstrings
The arabesque and attitude positions in ballet require you to lift your leg behind you. The action of raising the leg behind your body, either in a straight or bent position, will help strengthen both your hamstrings and glutes. Start in a comfortable first position, with your heels together and your toes slightly apart. Hold the leg slightly protruding from the hip as you raise the leg behind you. Repeat the increase that acts on both legs in the bent and straight positions. The ballet class is designed to work with all major muscle groups in the body and improve your strength and flexibility. There are also a number of good exercises that can be done outside the classroom to help strengthen the major muscle groups in your legs.
Source:danspela.com