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Arabesque Ballet Back Exercises
An arabesque is a traditional ballet move that engages your entire core with emphasis on your lower back. To increase your range of motion in an arabesque pose, you need to increase your core strength and back flexibility. Strength training the upper and lower back, glutes and abdominals will improve your arabesque.
The superman exercise engages the entire core with emphasis on your lower back. Begin this exercise lying prone on the floor and extending your arms overhead. Inhale and lift your chin off the floor, then lift your right arm and left leg. Hold this position for five to eight counts and then release back to the floor. Inhale and repeat on the other side. Hold this position for five to eight counts and then release back to the floor. Next, lift your chin and both arms off the floor. Hold both arms up and lift your chest as high off the floor as you can, hold this for five to eight counts and then release. Next, keep your head on the floor and lift both legs as high as you can, engaging your glutes and squeezing your inner thighs together. Hold for five to eight counts and release. Then, lift your chin, both arms and both legs off the floor. Inhale and lift a little higher, hold for five to eight counts, then inhale and lift higher. Hold for five to eight more counts and then release. Repeat the entire sequence two to three times.
The arabesque row uses dumbbells to strengthen the upper body and core. Begin standing with your feet shoulder-width apart holding a light dumbbell in each hand. Shift your weight to your right and lift your left leg straight behind you while engaging your core and glutes. At the same time, pull your shoulders upright and lengthen your torso. Hold this position and pull the dumbbells up to your shoulders and then release as you lower your leg. Repeat the movement 10 to 12 times lifting the left leg and then 10 to 12 times lifting the right leg.
Flutter kicks strengthen the legs, glutes and core and improve your lower back flexibility. Lie on your stomach on the floor, resting your head comfortably on your hands. Inhale and lift both legs off the floor as high as you can and hold. Engage your glutes as tightly as you can and flutter kick your feet for 100 counts. Release your legs back to the floor and repeat the movement three to five times.
Bridge pose from yoga strengthens your glutes and back. Lie on the floor and bend your knees. Place your feet on the floor, hip-width apart about a foot away from your buttocks. On an inhale, press down into the floor with your feet and lifts your hips off the floor toward the ceiling. Use the power of your glutes to keep lifting through your hips, as you breathe in this pose for up to one minute.