How to do ballet as an adult to get in shape

　　Adult ballet is a popular adult sport in the United States and Japan in recent years. It emphasizes the training of flexibility and the sculpture of muscle lines. Through basic training such as raising the head, raising the chest, shrinking the abdomen, and pressing the buttocks, coupled with the fresh and beautiful melody of the piano and the graceful arm-circling movements, it can not only strengthen the body, maintain the best softness of the body, but also fulfill the dreams of childhood. Dream , and can also add a personal literary and artistic flavor!

　　Suitable for those with a quiet personality who want to correct bad posture, aged 20-50 years old female

　　Ballet Slimming Practice Ballet can strengthen the lines of the abdomen and the back of the thighs better than other dances. Because ballet movements require tightening the lower abdomen and lifting the air all the time, the lower abdomen will naturally remain flat over time. By using the basic leg raising or first stance of ballet, the fat on the inner and back thighs can be tightened, and the soft muscle curves can be further sculpted. During weight-loss exercises, each movement should be continued for 3-5 breaths, and then continue after a short rest.

　　Step by step：

　　1. Put your legs together, turn your feet outwards into a figure, draw your abdomen inward, tighten your knees, thighs and buttocks, press your shoulders down, and raise your elbows with both hands.

　　2. The lower body movements are the same as in step 1. Slowly raise one hand to the side of the ear, and then slowly lower it. The hands can be done alternately. The hand movements in steps 1 and 2 can improve the shoulder shrug problem and make the shoulder and neck lines more beautiful.

　　3. Open your feet as wide as your shoulders in an outward direction, and stand up slowly. Your shoulders, hip joints and heels should be in the same straight line, and your inner thighs should be clamped as hard as an invisible ball.

　　4. Make a hugging movement with your hands in front of your waist, pinch your shoulder blades back hard, keep your feet firmly on the ground in eight directions, relax your thighs and squat slightly, create a diamond-shaped space between your legs, contract your buttocks and lift your buttocks.

　　5. With one foot as the center of gravity, lift the other foot and press down on the toes to stretch outward. Raise both hands in front of and to one side to maintain balance. The waist and back muscles should also be used to tighten the buttock muscles, which has the effect of lifting the buttocks and tightening the waist and back (the lower waist flesh squeezed out by wearing low-waisted pants).

　　6. Support the toes and knees of the foot, and tilt the body's center of gravity slightly in the same direction. Use 8 points of force on the sole of the supporting foot and 2 points of force on the heel to support the whole body. Lift the other foot and lightly lean on the knee of the supporting foot. Press down on the toes and apply force on the inner thigh.