Ballet fitness: check out training to design the body –

Butt in the bun. The expression used by Betina Dantas, dancer, trained in physical education and creator of ballet fitness, translates the success of the method that tones the whole body. Available at Studio Be Fit, in São Paulo, and at accredited academies across the country, the modality was popular among keen students, who saw the best of both worlds in class: experiencing the universe of dance and conquering firm buttocks and thighs and a flat abdomen.

Just like a ballerina on stage, you can also acquire an elegant posture and keep your muscles marked, but without hypertrophying – unlike bodybuilding. That’s because the exercises align the body (belly in and butt fit) and improve flexibility and balance. “A ballerina’s physique is toned, but at the same time harmonic,” says Betina.

Read more: Ballet with fitness footprint

Exercises like abs, squats and push-ups are combined with dance moves to work every inch of muscle. The effort is considerable, as well as the caloric expenditure: up to 740 calories in 30 minutes. In other words, it burns those fats that you are trying to get rid of until the summer.

So many benefits in a single workout drew the attention of celebrities, who joined in droves, global ones, such as Taís Araújo and Sheron Menezzes, at the web, case of Karina Bacchi and Paola Rodrigues, who you see in the photo above. Since success goes beyond gym stages, we asked Betina to create an exclusive training sequence for . Prepare the bun, separate the sneakers and be ready to sweat now!

TRAINING

Do 3 sets of each exercise 2-3 times a week

1. Squats with plie and grand plie

– (Mariana Cagnin/)

[A] Support your hand on the bar or on a chair beside you, spread your legs wider than shoulder width, feet facing outwards. Semi-bend your knees and do a half pointe with your outside foot.

[B] Go down into a grand plie (deeper squat). After doing all the repetitions on both sides, return to the starting position and do the same with your toes facing forward.

>> Do 6 to 12 slow repetitions + 10 seconds in isometry at the end of each position

2. Abdominal scissors

– (Mariana Cagnin/)

[A] Sitting down with your hands resting on the floor behind your torso and shoulder-width apart, slightly bend your elbows and unite your legs extended upwards, forming a 45° with the floor and with your feet in pointe.

[B] Bend your arms as you lower your torso and legs apart. Keep your abs contracted so you don’t force your lumbar.

>> Do 6 to 12 slow reps

3. Thrush flexion

– (Mariana Cagnin/)

[A] On the floor, place your hands and knees shoulder-width apart. The feet are together and the elbows are extended.

[B] Bend your elbows up to 90°, keeping your spine straight.

>> Do 6 to 12 slow reps

4. Tendue

– (Mariana Cagnin/)

[A] Support your hands on the bar or on a chair in front of you. The front leg has the knee bent and pointed out. Already the back, extended with the tip of the foot resting on the ground. Stay in isometry in this position.

[B] Now rotate your knees and feet inwards until they are pointed straight ahead and hold the position for the given amount of time.

>> Do 8 to 12 slow reps + 10 seconds in isometry

5. Lateral abs

– (Mariana Cagnin/)

[A] Lying on your side, cross your right leg semi-flexed over your left (knee off the ground) and place your toe on the ground. Raise the right arm slightly bent over the head and rest the left arm at the side in line with the shoulder. The pectoral is directed towards the ceiling.

[B] Raise your torso as much as you can, with your abs contracted.

>> Do 8 to 12 slow reps

6. Indian triceps

– (Mariana Cagnin/)

[A] Sitting with your legs crossed and feet close to your butt, support your hands on the ground, with your fingers pointed forward and your elbows flexed as much as you can.

[B] Extend your elbows, raising your torso.

>> Do 8 to 12 slow reps

7. Grand battlement

– (Mariana Cagnin/)

[A] With your feet in “fifth” position (touching each other’s sides and with the tip pointing outwards) and your knees bent, rest one hand on the bar or on a chair beside you and the other hand on your waist.

[B] Raise the outside leg as high as possible on the side, without shifting the hips and with the foot in pointe.

>> Do 10 to 20 slow reps + 10 seconds isometry on top

8. Glutes butt in the bun

– (Mariana Cagnin/)

[A] Lie on your side with your legs bent, right in front of your body and left behind. Raise your torso and place your right forearm and left hand on the ground.

[B] Elevate the back leg, contracting the butt.

>> Do 10 to 20 slow reps + 10 seconds isometry on top