Busy days can make finding time for long workouts feel impossible, but what if you could build strength with ballet-inspired movements, woven into your daily routine? Graceful, yet powerful, these exercises will sculpt and strengthen without needing a chunk of time.
In fact science says we should be moving more throughout our day for a longer life expectancy, to reduce the risk of disease, improve your mental and physical health, reduce the risk of falls and fractures and improve cardiometabolic health. Research suggests that we should move for about 3 minutes every 30-60 minutes. When you sit for too long, your large muscles don’t use glucose, which is your body’s main energy source. This can cause blood sugar levels to rise, which can lead to insulin resistance and inflammation.
Every move counts, and it’s easier than you think to fit it all in! Here are six ways to add strength into your schedule, all while embracing ballet’s beauty and control.
1. Morning magic moves As the sun rises, so can you! Start your day with gentle pliés and rises (see my Slip ballet-inspired strength into your day video here for the moves). These simple ballet-inspired moves will wake up your legs, engage your core, and get your blood flowing, setting the tone for a strong and graceful day ahead.
2. Blow-dry balances While blow-drying your hair, stand tall in first position and rise onto your demi-pointe for a balance challenge. After a few breaths lower your heels and try balancing on one leg, engaging your core and steadying your posture. Then switch legs. Then return to balancing on your demi-pointe in first position. This is a great way to activate your stabiliser muscles while multitasking!
3. Commute core contractions Turn your commute into core conditioning. Whether you’re sitting or standing, subtly contract your abs by pulling your belly button in towards your spine, holding for a few seconds, then releasing. Repeat during your journey to work, and you’ll strengthen your core without anyone even noticing.
4. Lunch lift-off lunges During your lunch break, lunge your way to strength. Add a ballet rotation and keep your movements controlled and fluid. Try a series of forward and backward lunges, imagining the elegance of a dancer’s movement, building both strength and grace.
5. Desk dancer dips Take a quick break from emails for tricep dips at your desk. With your hands resting on the edge of a sturdy chair, lower and lift your body gracefully. Feel the burn in your arms and visualise the strength dancers use to support themselves during lifts.
6. Squat and stretch strength Whether folding laundry or tidying up, use this time for some deep squats. Pick up each item with a plié, focusing on proper form and core engagement. Stretch and strengthen simultaneously, just like a dancer reaching for the stars.
With these subtle yet effective strategies, you’ll find strength in every step of your day, inspired by the control and power of ballet. Keep moving, keep strengthening, and discover the grace in every moment!
To practice these moves before incorporating them into your daily life, follow along in this video:
