• The beauty of ballet comes from balance, form and technique.balerina shoes image by Adkok from Fotolia.com
  
  Ballet is famous for its unique structure. Distinguished by balance, form and technique, it requires full focus and strength, making it one of the most difficult dances to master. Stretching is the first step to success, limbering muscles and awakening the body in preparation of dancing.
  
  

Start Moving

• Never begin a ballet warm-up with cold muscles. Get the body moving before you begin, stretching your hamstrings and awakening your calves. Whether it is pacing around the room, flexing toes or massaging your legs, you must get the blood flowing, preventing injury and increasing your stretching ability.
  
  

Go to the Bar

• Start at the bar with simple plié exercises. Stand in first position, with your heels together and toes facing outward, and place your right hand on the bar. Raise your left arm above your head and slightly bend your elbow to form an arc. Then plié and rise up, leaning backward and keeping your left hand rounded. Release the stretch after 15-20 seconds, or when you feel muscles of your back tighten. Perform the stretch in two other positions, stretching out at hip level and reaching toward the bar with the left arm.
  
  

Hamstring Warm-up

• Highly effective, hamstring exercises rejuvenate muscles of the legs and prepare them for a workout. Sit on the floor, pull your legs together and stretch them out in front of you. Slowly lean forward, keeping your back straight, until your face reaches your legs. Hold the stretch for 20 seconds and then release, returning to an upright position. This exercise should be done in two forms, first with the toes pointed and next with them flexed. Grab and pull your heels when feet are flexed for further extension.
  
  

Splits

• Known for defining muscles of the inner thigh and hamstrings, splits increase flexibility and lengthen muscles of the legs. Start by getting into a straddle split position. If you have yet to master it, spread your legs as far apart as possible and hold the position. Keep your back straight and your torso centered. Turn toward your left leg and slowly stretch downward, keeping your torso and shoulders straight. Try to flatten your chest against your leg and extend your arms toward your toes. But be careful, when your muscles become taut, hold the position and return to sitting upright. If you push too hard you risk injuring your leg. Repeat the exercise with your right leg and center.
  
  

Toes and Ankles

• The toes and ankles play a vital role in ballet dancing, providing stability and support for the body and defining your movements. Warm them up by rotating your ankles left and right. As limberness increases, flex and point your toes, holding them in each position for 3-5 seconds to increase mobility. Then perform relevé extensions, or calf raises. Stand in second position and roll your toes upward, rising up to the highest point. Keep your body centered and continue to slowly go up and down while maintaining balance.