Some Ballet-Type Moves: Point and Flex Your Feet

You can do some ballet-type moves to get off a plateau and to sculpt your legs. Doing small, controlled movements is good for these goals.

Here are three exercises:

1.Do ten set five sets of ten repetitions of pliettes. You may need to place your hand on a bar or the wall if you are a beginner. Keep your neck and back straight. Point your knees and toes outward, with your heels about two inches apart. Bend down for three counts, and come back up for three counts. Do not extend your knees beyond your toes and do not lock your knees.

2.Lay on your back. Lift your legs 90 degrees from your body. Point the back of your knees and your heels toward each other. Bend your legs with your heels about an inch apart. Flex your feet, soles facing each other. Bend your knees to about 45 degrees. Now extend your legs, not locking your knees. The first time have your toes pointed, and the second time have your feet flexed. This is one repetition. Do five sets of ten repetitions.

3. Stand. You may want to put the palm of a hand against the wall for balance. Be parallel to the wall. Keep your neck and back straight. Lift your right thigh 90 degrees to your upper body. Extend your leg, pointing your toes. Do the same with feet flexed. This is one repetition. Do five sets of ten repetitions. Repeat for the left leg. Now repeat for the right leg, and then the left leg, while keeping each leg at a diagonal position. In other words, "twist" it so that the top of your foot is almost parallel to the walls of the room.

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