Start in a deep grand plié in second position. This is done by placing the feet wide apart with the toes comfortably facing out to the side. There should be no discomfort in the knees. If it doesn't feel right, try angling your feet more toward the corner.
Bend your knees until you've created a 90-degree angle between your hamstring and calf, and keep your bottom in line with your knees. Arms can be straight out to the side.
Explode off the floor by pushing through your feet. Reach the arms up to the sky when you jump. Smoothly return to your turned-out grand plié when you land and repeat.
Hamstring rolls on the ball
Find an exercise ball and lie on your back. If you don't have a ball, you may use a stool or a chair -- but you should skip the rolling portion of the exercise.
Place the ball underneath your heels so that your legs are lifted in the air. Place your arms to your sides and press down into the ground until you can lift your pelvis off the floor. At this point all of your leg muscles should be fired up and your feet should be flexed. Keep pressing into the floor and try to keep your hips lifting high as you bring your heels closer to your bottom and back out again. If done successfully, your ball should be rolling along the floor.
Shoulder bridge leg lift
Start on your back, legs bent, knees pointing to the ceiling, feet flat on the floor. Rolling through your spine, lift your pelvis so that one line is created from knees to shoulders. Pressing into the ground with your hands should help you with this.
Carefully lift one leg straight up to the ceiling, lower it until your knees are even, and then bring it back up the ceiling again. Repeat lowering and lifting on one leg 8 to 10 times before placing the foot back on the floor and switching to the other side.
At the end of a great performance or after a fantastic ballet class it is common to bow. The ladylike version of this is the curtsy, so what better way to prepare for a standing ovation than with this exercise?
Start by placing one foot behind you and bend both legs in a turned out fourth position (right toes pointing to the right, left toes to the left, legs crossed so the right toes line up for the left heel. Feet should be about 2 feet apart).
Place your hands on your hips or out to the side to help with your balance. In one swift movement, straighten your supporting leg and bring the back foot into passé and hold. Passé is a common dance position when you bring the toe of one foot to the knee of the opposite leg.
Take the foot in passé back down behind you into your lunge and repeat. Make sure to get that left side in when you are finished with the right.