Ballet can also make you slimmer

　　1. Reverse push-ups to shape arms, shoulders and back

　　A Sit with your legs straight, arms at your sides, palms on the ground, thumbs facing forward and fingertips facing out. Contract your pelvis and lift your hips as high as possible.

　　B Bend your elbows, lower your body about 2 feet, count 1, 2, then raise your body. Pay attention to keeping the pelvis contracted and the abdomen tightened during the exercise. Do this 15 times.

　　2. Leg raising exercise to tighten thighs, buttocks and abdomen

　　A Place your right hand on a chair or counter and your left hand on your hip. Lift your left leg up as far as possible, bringing it straight in front of you. Tighten the toes of your left foot so that your toes turn out slightly.

　　B Lift up, then lower your left foot a few feet. Do 3 sets of lifting exercises, 5 times each, resting your feet on the ground for 1 second between each set. Keep your standing leg straight during the exercise, tighten your abdomen, and repeat with your right leg.

　　3. Expand to shape thighs and calves

　　A Grasp the back of a chair or counter with one hand for support, then raise your opposite arm toward the ceiling. Stand with heels together and toes pointing outward. Then slowly lift your heels about 2 feet off the ground so you're touching the ground on your toes.

　　B Keeping your abdomen tight, shoulders down, back straight, knees bent, lower your body to 12 feet. Maintain a beat, return to the starting position, and repeat. Keep on your toes the entire time you do it. Do 2 sets of 10 reps each.

　　4. Extensive movement to tighten your thighs and buttocks

　　A Grasp the back of a chair or counter with one hand for support, then raise your opposite arm toward the ceiling. Stand with your feet about 3 feet apart, toes pointing outwards (like in the spread position above). Keep your shoulders down, abdominals tight, tuck your pelvis downward, and bend your knees. Lift your heels up as high as possible.

　　B Keeping your pelvis contracted, squeeze your buttocks while pushing your thighs and knees back. (This is a very subtle move. ) Hold this position for a beat, then relax and repeat, keeping your toes on the ground and knees bent during the movement. Do 2 sets of 20 reps each.

　　5. Curl style coordinates abdominal and leg muscles

　　A. Lie on your back on the ground, lift your right leg straight up, and contract your abdomen at the same time. Lift your left leg about 1 foot off the ground so that your legs form a 90-degree angle and your toes are straight. Curl your upper body, lift your shoulders off the ground, and grab your right calf or thigh with both hands. Hold this position for 15 to 30 seconds, keeping your elbows raised, shoulders away from your ears, and your abs tight.

　　B Switch legs and keep your shoulders and head off the ground during the exercise. Do 3 times for each leg.

　　6. Glute muscle lifting exercise to tighten thighs and buttocks

　　A Place your hands on a chair or counter, but don't put your entire body weight on them. Tighten your abdomen, contract your pelvis, straighten your left leg back, and tighten your toes.

　　B Lift the left leg to the side of the body, keeping the right hip joint down and the hip joints on both sides facing forward. Do 2 sets of 20 times each. Repeat with the right leg.