Ballet Beautiful: Transform Your Body and Gain the Strength, Grace, and Focus of a Ballet Dancer
Mary Helen Bowers
Language: English
Pages: 272
ISBN: 0738215902
Format: PDF / Kindle (mobi) / ePub
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bodies so that they too achieve the elegant posture and grace of a ballerina. The basis of my Ballet Beautiful program—and the book you now hold in your hands—is deeply connected to ballet’s incredible artistry and rich yet mysterious tradition. Grace matched with strength is the essence of ballet and the inspiration for this program. What makes this program remarkably unique is how it enables women, including myself, to embrace the emergence of their own inner beauty. Again and again, I have
your feet together, on the floor, with your knees closed together to engage the inner thigh. Lift your hips high, pushing your pelvic bone up toward the ceiling while keeping your stomach tight. Be careful not to arch your back—pushing high with your hips and pelvis will help to avoid this. You will be doing 4 sets of 8 counts, at a moderate pace, for 15 to 20 minutes. Classic Ballet Beautiful Bridge aFrom the starting position, place your feet flat on the floor (or bring your toes up onto
motion may increase. aGet started by extending back to a position where your abs are engaged and pulling your stomach in tight. Pull your upper body back by about 30 degrees and pull in to engage your lower abs. bLean back slightly, pulling in through your abs as you lower and lift your upper body, making certain not to lift your torso up to a position that allows your stomach to relax. Keep your head and arms lifted and stay relaxed throughout your upper body so that you don’t strain your
with peanut butter (works for breakfast or lunch too, with fresh fruit!) •Dried fruit, especially naturally sweetened cherries and prunes Dinner •I like to include a fresh salad and lots of veggies, whenever possible, especially in the summer months. •My favorite is organic roast chicken with salad and a quick veggie side like sautéed or steamed spinach. On weeknights I grab a prepared chicken from a store like Whole Foods. If I have time on the weekend, I might roast a chicken or pork
Cover with the juice of the lemon. 2. Melt the butter in a saucepan and add in the olive oil, brown sugar, and oats. Remove from the heat and mix with a fork. Add pecans. 3. Coat the apples with the crumble mixture and transfer to a baking pan. Bake for 35 minutes at 375 degrees. The Ballet Beautiful Friends and Family Recipes I love sharing healthy recipes and tips with my Ballet Beauties! Below are some of my favorites that they have shared with me. John’s Vegetarian Chili Recipe