Exercise 1: Pliés
Step 1: Stand on profile at a ballet barre or sturdy chair/countertop with your heels together and toes apart into a first position. Hold onto the barre with one hand and place your other hand on your waist.
Exercise 2: Rainbows
Step 1: Start on your hands and knees.
Step 7: Squeeze your butt back to the original position (that’s one rep). Repeat eight to 10 reps on each side.
Exercise 3: Strength Pike
Targets: Arms and Abs
Exercise 4: Ballerina Side Bends
Step 1: Kneel down and extend your left leg directly out to the side; flex your left foot and plant it on the ground with your toes facing forward.
Exercise 5: Flat Back
Step 1: Lie down with your head touching a wall or sofa. Press your hands firmly above your shoulders into the wall; angle your elbows up to the ceiling bending your knees, and lift your knees over your hips in a tabletop position. Inhale and exhale a few times, feeling your abs engage and flex against the resistance of your hands pushing into the wall.
then switch sides; repeat six times on each side.