Wake-Up Workout: Get A Ballerina's Figure By Using A Chair

Get a dancer's body without having to well, dance (read: no coordination required!). These easy-to-follow moves from FITNESS magazine will help tone your arms, abs and legs, plus give you the posture your mom would be proud of. The best part? All you need is a chair without wheels!

Lindsey Emery, senior fitness editor of FITNESS magazine showed us how to get the long, lean body of a dancer with five moves.

1. Teeter Totter (Targets: shoulders, arms, core, legs)
Stand to left of chair and place right hand on top of its back. Keeping back straight, abs engaged and left toes pointed, hinge forward from waist, extending left arm in front of you and left leg behind you, until body is parallel to floor. Hold for one full breath. Lower to start.
Do 12 reps; switch sides and repeat.

2. Standing Pretzel (Targets: back, abs, obliques, butt, hips)
Stand behind chair, holding on to its back with right hand, left hand behind head; elbow out. Bend right knee slightly, lift left knee out to side at hip-level and lift right heel up and down 20 times. Keeping left knee raised, contract waist to bring left elbow toward hip; release.
Do 20 reps. Switch sides; repeat.

3. Curtsey Lift (Targets: shoulders, core, hips, legs)
Stand behind chair with feet hip-width apart, arms by sides, abs engaged. Step right leg behind and to left of left leg, bending both knees 90 degrees (like a curtsey), while lifting arms straight overhead, palms facing in. Straighten left leg as you sweep right leg straight out to right side and lower arms to back of chair seat. Lower into curtsey position, lifting arms overhead.
Do 12 reps; switch legs and repeat.

4. Reverse Plank Repeater (Targets: arms, core, butt)
Sit on edge of chair with hands against back of seat. Walk feet about two or three feet forward, away from chair, until legs are straight, feet are turned out in first position. Keeping back straight, legs together and abs engaged, push into palms and lift body into a reverse plank so that you form a diagonal line with body from head to toes. Exhale and lower hips toward the chair, stopping one inch from the seat. Inhale and press hips back up.
Do 20 reps.

4. Parallel (Targets: thighs, calves)
Stand with feet together behind chair, holding on to its back with both hands. Lift heels off floor (to rise up on tippie toes), squeezing thighs together. Keeping abs engaged, back straight and heels up, rotate lower body to right. Bend knees slightly and slowly move body down and up one inch; continue for one minute. Lower heels. Repeat, rotating to left.

5. Spine Twist (Targets: shoulders, back and abs)
Sit tall on the edge of a chair with feet flat on floor. Extend arms overhead with elbows slightly bent, palms facing each other (like a dancer), keeping shoulders down. Exhale and twist upper body to the right, and at the same time, press arms down and out to sides at shoulder-height. Inhale and return to start. Switch sides; repeat.
Do 20 reps, continuing to alternate sides.

For more creative workouts check out the November issue of FITNESS magazine on newsstands now or visit www.fitnessmagazine.com.