Stretching is a very important part of maintaining flexibility and helping your muscles recover from exercise. A ballet dancer should focus on lower body stretches. Some common stretches include the split stretch, in which you get into the splits position and hold it for at least 20 seconds; the hamstring stretch, in which you bend over and touch your toes while keeping your legs straight; the calf stretch, where you extend one leg at a time behind you and press the extended foot flat onto the floor while keeping the leg straight; and the quadriceps stretch, in which you stand up and pull one of your legs behind you until you feel the front part of your leg tighten.
Your core muscles comprise all the muscles around your midsection, including your abdominals, hips and lower back. A strong core is essential for the balance and strength needed for more difficult ballet moves. One of the best core exercises is the plank. To do the plank, lie down with your stomach facing the floor and get into a pushup position. Keeping your back straight, balance your weight on your forearms and hold the "plank" position for as long as you can. Another excellent core exercise is the side plank, which is a variation of the plank. To perform the side plank, turn your body 90 degrees from the regular plank position and hold it for as long as you can.
The legs are perhaps the most important muscles for ballet dancers. Exercising your legs can help lead to improved performance. Two of the best lower body exercises for ballet dancers are squats and lunges. To perform a squat, squat down to the ground from a stranding position, making sure to keep your back in a natural arched position. Do not bend over from your lower back; instead, focus on letting your legs squat up and down. To perform a lunges, hold two light dumbbells in your hands. Step forward with one leg and "lunge" forward, stabilizing your body as you lower yourself down. Step back up and repeat the lunge with the other leg.
The upper body is often overlooked by ballet dancers but exercising your back, shoulders and arms can be beneficial. Pushups and pullups are classic body weight movements that will help tighten and tone your arms without adding the "bulky" look that many women try to stay away from. Pushups work your chest and shoulders and are not difficult to master. Get into the pushup position and slowly lower your chest until it touches the floor, while keeping your back straight. If you can't do a regular pushup, get on your knees and perform pushups until you work your way up to regular pushups. To perform pullups, you will need access to a pullup bar. Grip the bar using an overhand grip and pull yourself up in a controlled motion until your chin is over the bar. If you can't perform a regular pullup, stand on a chair to assist you.