Before performing any type of exercise, stretching is important to avoid straining a muscle, or injuring an ankle or knee. Taking the time to warm up your muscles by stretching can also increase your flexibility, which every dancer needs for high kicks and leaps.
Stretch your calves, thighs and hamstrings with slow split stretches and pliés. Stretch your arms by trying to reach for the ceiling and the wall in front of you. Roll your head in a clockwise circle slowly to loosen the neck. Isolate the rib cage and hips by rolling them in clockwise fashion, then changing to counterclockwise when reaching the front. Once your muscles are warmed up, you are ready to begin exercising.
Start with the feet in first position, which is with the heels facing each other, and the toes are turned out at a 90-degree angle. Move the right foot straight out, with the toes pointed, sliding across the floor into second position.
Once in second position, flex the right foot slowly up, and bring it back down to the floor pointing, with the toes curled under. Repeat 10 times. The left leg should be straight and strong, using muscles to pull the right foot back into first position. Repeat on the left side. The skill level of the dancer determines how many sets of 10 should be done in an exercise session.
Placing the feet in second position, face the barre and hold it with both hands, shoulder length apart. Raise the heels up simultaneously, onto the balls of the feet. Slowly roll the feet back down into second position. This exercise is called a relevé. Repeat this exercise 10 times. This exercise can also be done in all of the other foot positions.
Before beginning a ballet exercise routine, a dancer or novice should consult a physician and an experienced dance instructor. Beginner ballet dancers should never attempt to use pointe shoes, for injury may occur. These exercises should be done in flat ballet slippers.