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Enhances spinal mobility. Sit with legs extended, twist torso to the side, holding your leg or foot.

Relieves tension in the neck. Gently tilt and rotate your head to stretch the muscles.

Improves hip rotation for turnout. Lying on your back, rotate legs outward from the hips, keeping alignment.

Increases leg flexibility and muscle control. Lift your leg high in a sweeping motion while keeping the torso stable.

Prepares shoulders for port de bras. Circle arms slowly, maintaining a balletic posture and fluidity.

Improves calf strength and ankle stability. Rise to the balls of your feet and lower with control.

Increases hamstring flexibility. Extend one leg, reach towards your toe while keeping the back straight.

Reduces tightness in quads. While standing, grab your ankle and pull it towards your buttocks, keeping knees together.

Increases leg muscles' flexibility and strength. Stand at the barre, feet in first position, bend knees without lifting heels.

Promotes hip joint mobility. Move your leg in a circular motion while keeping your hip still and maintaining turnout.

Builds jump strength and cardio fitness. Perform small jumps with both feet, landing softly on the balls of the feet.

Enhances foot arch flexibility. Start in first position, stretch one leg out, keeping toes in contact with the floor.

Enhances foot articulation. Roll through the foot from flat to demi-pointe to full pointe.

Enhances leg muscle speed. Strike the floor with the ball of your foot from a flexed position.

Improves control and strength. Execute slow and fluid movements with full extension of the legs.

Increases hip flexibility. Kneel and push your hips forward with one leg in front, keeping your back straight.

Improves speed and precision. Similar to tendus, but the foot disengages from the floor in a swift movement.

Develops balance and leg strength. Bend both knees, then stretch one leg outwards while the other supports your weight.

Increases spine flexibility and abdominal strength. Alternate arching and rounding your back on all fours.