Beginner Ballet for Over-55s: Lesson 1

Step by step 10

Tap a time to watch that step in the video.

1. Warm-up on the spot: arm swings and shoulder stretches, gentle leg lifts and tiptoe walks. 0:56
2. Bends with the breath, then shift the weight side to side, adding a leg lift or a body turn. 2:21
3. Ankles: push the heel up to stretch the toes, then point and flex; hold a chair for balance. 3:00
4. Hips: turn the legs in and out with soft knees, then a big knee bend, side knee lifts and a roll down. 3:54
5. At the barre: rest the hand lightly, stand in first position with knees over toes, then plié and rise. 5:39
6. Ballet posture: pelvis down at the back, tummy lifted, shoulders down and ribs closed. 7:48
7. Demi-pliés: relax the ankles, bend with the knees over the toes, then squeeze the inner thighs to rise. 9:47
8. Grand plié: keep sinking with a tall back, then press the heels down to start the lift. 10:56
9. The full exercise: pliés and rises in first, second, third and fourth, with the arms if you like. 12:58
10. Cool-down: breathing arm sweeps, a held plié for the calves, a roll down and side stretches. 15:20

The steps are a summary in our words, checked against the video — the coach shows every move.