Sit on the floor with your back lifted, extend your legs in front of you and rotate the thighs inward slightly so your knees are facing upward. Lengthen the arches as much as possible and point the toes away from the body. Hold the point for five seconds before flexing the foot backward toward the body. Repeat the point and flex 10 to 15 times.
Remain sitting with your legs extended and fully point the feet away from the body. Slowly rotate the feet clockwise, drawing circles in the air with your toes. Flex the feet fully as the toes reach the top of the circle and point the toes fully at the bottom of the circle. Rotate your feet 10 to 15 times before reversing direction.
Remain seated and fully point your toes toward the floor in front of you. Flex and point only the toes while maintaining the forward position of the ankles and the upward lift of the arch. Repeat the flex and point of the toes 10 to 15 times.
Remain sitting with legs extended in front of you, flex the feet and wrap a resistance band around the ball of the right foot. Grasp the ends of the band and pull toward the left leg. Wing the right foot by rotating the toes outward against the band. Relax the foot slightly and then repeat the outward wing 10 to 15 times before switching to the left.
Flex the feet and wrap the resistance band around the ball of the right foot. Grasp the ends of the band and pull to the right. Sickle the right foot to the left, meeting with the band's resistance. Relax the foot slightly and then repeat the inward sickle 10 to 15 times before switching to the left.
Face the ballet barre, grasp the barre lightly and stand in parallel first position. Engage your abdominal muscles as you bend into demi plie with the heels pressing into the floor. Slowly straighten the legs and rise onto the balls of the feet with the heels lifted and arches pressing forward. Hold for five seconds before lowering the heels to the floor. Repeat 10 to 15 times before continuing in open first and then second position.
Stand facing the barre in first position and lightly grasp the barre. Push the right foot into the floor as you slowly tendu side. Work through all the muscles of the foot as you press through demi point to full point. Hold the tendu for five seconds before slowly working back through the foot to close in first position. Repeat eight times on the right before switching to the left.