By Mary Helen Bowers
You don't need to be a certified ballerina to seem like one! With Mary Helen Bowers’ Ballet appealing, overlook beating your self up within the fitness center and affliction via hunger diets for a few impossible objective. you could in attaining your excellent physique and enhance the energy, grace, and magnificence of a dancer via following Mary Helen’s confirmed program—one that’s obtained every person from celebrities to busy mothers to executives raving! Ballet Beautiful is a health technique that blends the artistry and athleticism of ballet with a simple, available weight-reduction plan that works for each body – and totally no dance adventure is needed. Created via expert ballerina Mary Helen Bowers, this transformative method of health and well-being will reshape your physique and your mind! Ballet Beautiful’s three-fold procedure isn't an severe exercise session neither is it an intensive nutrition for an in a single day repair; it's a roadmap to reaching and protecting your perfect future health, form and size—all with the splendor and power of a ballerina. half one of many publication introduces the program's empowering approach, the major to helping and guiding you thru lasting switch. half , the Ballet attractive approach, includes not easy, potent, and enjoyable exercises that sculpt and tone smooth ballet muscle tissues and construct attractive posture. even if you could have a whole hour or basically quarter-hour, you could tailor this system for your personal agenda and desires. half 3 stocks the Ballet attractive way of life, a fit, balanced method of nutrients. With meal plans, procuring counsel and fast yet scrumptious day-by-day recipes that might fulfill and nourish all your physique, it’s a enjoyable, diet-free plan that might aid maintain you feeling as powerful and fit as you look.
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Additional info for Ballet Beautiful: Transform Your Body and Gain the Strength, Grace, and Focus of a Ballet Dancer
Start slow and increase speed of motion – maintaining control and coordination at all times. • Maintain tight and long body position by leaning body slightly forward and putting weight onto hand supporting the body. Avoid leaning or falling backwards. • Repeat lying on opposite side. 2010 12:08 Uhr Seite 46 DYNAMIC DUMBBELL TRAINING Elbow to Knee Start Raised Instruction • Lie on your back with one leg bent and the other foot resting on the opposite knee. • Rest dumbbell on opposite shoulder to raised knee.
Breathe out as you curl upper body and raise head – ribs drawn to the hips and navel drawn to the spine. • Inhale for 5 arm pumps, up and down and exhale 5 pumps until you have reached 100 pumps or 10 breath cycles. 2010 12:08 Uhr Seite 57 ABS & CORE Hip Raise Start Midpoint Instruction • To help strengthen the lower back, lie flat on back on ground with legs bent and arms extended down at waist height with hands gripping a single dumbbell at both ends – knuckles facing outwards. • Apply 3B’s Principle™ - Brace, Breath and Body Position.
Breathe in as you lower the dumbbells down outside your thighs to complete one repetition. Note: This exercise can also be performed seated or in standing lunge stance positions using a single arm or both arms simultaneously. 2010 12:08 Uhr Seite 61 ARMS – BICEPS Rotation Curls Start Midpoint Instruction • Stand tall with feet shoulder-width apart and arms extended down resting dumbbells by your side with knuckles facing outwards and upper arms held in close to your body at all times. • Apply the 3B’s Principle™ - Brace, Breath and Body Position.