Ballerina’s Body: How to Get It?

If you are fond of art forms, you must be aware of the beautiful and graceful bodies that ballerinas own. They have a certain kind of body that takes years of training and hard work to possess. Irrespective of your desire to become a ballerina, you cannot simply help but gape at the appreciable physique that ballerina’s have, which makes them look incredible.

If you are desirous to get a body like a ballerina, the first thing you need to remember is that it is neither going to be very easy, nor very tough! A body like that comes only after a lot of maintenance, both in terms of eating habits as well as training.

This article will provide you with all the nitty-gritty details that you need to keep in mind when you are aiming for that lean, toned, graceful physique like a ballerina. Read on to find out.

What is the ideal ballerina’s body?

What is the ideal ballerina's body

If you are looking forward to having the ballerina body, you should be aware of the hallmarks of a ballerina’s physique.

When you see the physique of a ballerina, the words that usually come to your mind are dainty, elegant, graceful, light, airy, and so on. Although words like muscular, toned, and strong are not really the ones that will come to your mind when you think of a ballerina’s body, these attributes too hold true for them.

Listed below are some of the traits that are common in an ideal ballerina body.

Lean body

You need to make sure that you maintain a lean, and not a thin physique. Ballet is an art form that is often considered ethereal. Dancers who are associated with ballet should have a lean physique and be equipped with precision so that they can execute physical feats in an athletic manner.

The body of a ballerina has to retain not just its appearance, but also its strength so that it can float through the dance floor swiftly and acquire forms that will enchant the audience. A ballerina’s body acts as an instrument that has to be maintained in top condition so that the best of the art can be brought out.

Genetics plays an essential role in determining the leanness of a ballerina’s body. Nevertheless, that does not compromise with the strength of a ballerina’s body.

Long neck

Ballerinas also have a significantly long neck. The neck is another important feature of a ballerina’s build which makes them excellent at what they are.

You must have often seen ballerinas dressed in apparels that accentuate the beauty of their necks. There is a specific kind of neckline known as the ballerina neckline. Some of these necklines are traditionally styled, having a neckline that is wide, low, and is scooped vertically. The others possess an oval shape which is high and horizontal.

Both these frontal neckline styles are accompanied by a back opening that is low and deeply scooped. Such necklines are meant to frame the collarbone, which is ideal for any dancer who performs ballerina.

Strong and flexible toes

Ballerinas have remarkably strong toes. One could never imagine that toes could be a body part that would require strength, but that holds as an utmost priority for ballet dancers for them to go up en pointe. Their toes have a very graceful shape that looks like a banana. It takes them to perform a number of strengthening exercises to retain the toe strength.

They also have to perform repeated flexing and pointing so that they can hold their up en pointe position while they perform. Although they wear special shoes that provide support to their feet, they cannot solely rely on them.

But for the “banana foot” there is no way that a ballet dancer can attain the up en pointe position. Feet are an important criterion for the ballet dancers; many companies choose dancers based on the curvature of the feet, taking into consideration the kind of aesthetic visual appeal that it creates.

Ballet dancers take a lot of effort in increasing the flexibility of their feet. They stretch their own and each others’ feet; trainers might also sometimes painfully bend the feet of the dancers to enhance the flexibility. Hence, feet are quite an obsession among ballet dancers.

Long limbs

Ballet includes a lot of dynamic movements. It is favorable for ballet dancers to have long limbs. This allows them to perform their moves with extraordinary grace. 

However, not all ballet dancers are blessed with long limbs. Some have to work very hard to get in the desired shape. Once a ballerina develops long arms, which is an important part of their posture, they gain an edge over the ballerinas who have short arms. In the case of ballet dancing, a lot of emphasis is placed on the movement of the hands and arms.

Another thing that needs to be taken care of alongside the long limbs of ballerinas is that they need to work on their core and back strength. This will help to improve stability and balance, both of which are extremely necessary for performing the kind of art they are involved in.

Stretching ability and strength

Stretching ability and strength
Image: Yevgeniy Repiashenko /

One thing that all ballet dancers need to practice is stretching. Ballerinas may or may not have muscles that are naturally loose. There are a number of reasons why you may lose your flexibility over time. Ballerinas have an unsaid duty of constantly working hard to maintain the flexibility of their body and improving the body’s range.

Ballerina’s do not only need to work on their flexibility, but their body requires ample strength too! They should have enough strength in their muscles so that they can hold the entire weight of their bodies on their toes.

Such a combination of strength and flexibility only comes through sheer dedication and lots of hard work. It is important for ballerinas to constantly stretch their muscles so as to release the right limbs and improve flexibility.

Stretching helps to lengthen the muscles and allows a ballerina to attain greater flexibility so that they can attain great positions while they are performing ballet. Ballet stretching should be an inseparable part of every ballerina’s routine, and it is important to do it regularly and not once in a while!

Although different people have different ranges of flexibility, you can get the desired body shape and type with proper training.

Great endurance

Endurance is another important trait in a ballerina’s body. Ballerinas have to perform on their tippy toes. All their performances incorporate the use of constant movements as well as dance techniques that are vigorous. They barely get time to rest as the audience remains awestruck at the grace and beauty exhibited by the performers.

Therefore, ballerinas have to have the kind of endurance to make the movements look effortlessly graceful.

Good posture

Ballet dancers are famous for their amazingly good postures. One’s posture automatically improves when one has a strong core. It is not just the abs that make up an individual’s core, but it includes the hips, glutes, back, and even the muscles of the abdomen.

Ballet helps to improve the posture greatly. This is because all the exercises that ballerinas perform are targeted at strengthening the core. This is also accompanied by efforts to lengthen the spine and maintain a strong alignment of the body for the whole time. This automatically leads to an improved posture!

Height and weight of ballerinas

Ballerinas have to be lightweight since they have to be nimble and scurry on their feet while performing on the stage. Ideally, most ballerinas have their weights ranging between 38.5 kg and 49.8 kg. Ballerinas do not only have to lift the weight of their bodies on their feet, but they also have to be lifted by other performers. All these things require them to be lightweight.

Height is also an important factor in ballerinas. Ideally, the height of ballet dancers ranges between 5’2″ and 5’8″. It should also be noted that male ballet dancers are naturally stronger and taller than female ballet dancers. However, it is entirely up to a company’s discretion as to what height and weight of ballerinas they prefer.

Don’t miss:

How to Get Runner’s Body
How to Get Swimmer’s Body

Ideal Ballerina physique stats

Ideal Ballerina physique
Image: Andriy Bezuglov /

There are some accepted standards of physical stats that are associated with the bodies of ballet dancers. Speaking of the measurable parameters, a ballerina’s ideal physical stats are determined by his height and weight.

The table below lists the height and weight of some of the popular ballerinas. Have a look:




Vaslav Nijinsky


65 kg

Galina Ulanova


60 kg

Margot Fonteyn


55 kg

Sylvie Guillem


55 kg

Although not much uniformity can be seen in terms of weight and height, we can roughly stick to the statement mentioned in the above paragraph that the height of ballerinas range between 5’2″ and 5’8″.

How to get a Ballerina’s body?

How to get a Ballerina's body

It is not just an aspiring ballerina who will want to have a body like a ballerina’s. There is much more to it. If you are craving the lean, toned physique with well-defined features to accentuate your look, here are a few tips that might help you nail the ballerina body!

Eating well is the key to staying lean

Ballerinas are obsessed with the food they consume. It is incredibly important for ballerinas to consume a balanced diet.

While speaking of eating healthy, it is important to note that there is no such thing as bad nutrients. It is the way to get the nutrients that are bad.

For instance, one should abstain from eating empty carbs such as pastries and bagels; and opt for complex carbs instead which are available in whole wheat bread and beans. Such complex carbs serve as a better fuel at the time of workout.

Similarly, if one is consuming fats, it is better to go for healthy fats that can be available through fatty fish. Fried foods contain processed fats and should be completely eliminated from the diet of anyone who is trying to eat healthy.

A ballerina should also try to slash down the consumption of liquid calories in the form.of fruit juice, alcohol, and carbonated beverages. Nevertheless, do not restrict too much when it comes to enjoying your favorite treat once in a while!

Join dancing classes

Join dancing classes
Image: Myushastik /

Not everyone wanting a ballerina body is actually a ballerina. If you want to get started on your journey to becoming a ballerina, you need to start by joining dancing classes.

Joining dance classes helps you to burn calories, build stamina, and develop agility and a tremendous range of motion. Dancing will also help you to develop a better posture. If you look around, you will come across a number of places that offer ballet classes, even to adults who are mere beginners.

Exercises that help to improve your leg posture and strength

As has been discussed above, ballerinas need to strengthen their legs, glutes, abdomen, core, and all the muscles that will help them improve their posture. It is through constant practice that ballerinas can get the desired kind of posture that makes them appear graceful.

They perform exercises like pilé, a term that means “to bend.” This exercise works the best for your legs and glutes. This is the most common and traditional exercise that ballet dancers perform right from the beginning. Pilés can either be demi or grand, which refers to half or full pilés.

To begin with, make sure that your heels are pointed outwards and that the heels touch each other. The legs should be straight, the pelvis should be tucked slightly, and the glutes should be engaged. Slowly bend your knees while your heels are grounded to the floor. This will help you create a diamond-like shape with your legs. 

To work on your thighs, you need to perform “jete”, which means to throw. For this, both your feet should be turned outwards, one foot should be in front of another. The heel of the front foot should touch the toe of the back foot. The leg that is on the outside will stretch outwards at an angle of 45 degrees.

When you close, your leg should go to the back. Repeat this movement multiple times and alter your leg to the back and the front. Repeat the same with the other leg. This will work wonders on your thigh.

Exercise for the core, abdomen, glutes, and the hamstrings

A ballerina also has to work on carving out and strengthening the abdominal muscles. Lay back on the bones of your pelvis and lean back slowly. As your legs are glued together, you have to bring both your legs upwards. Then slowly circle the legs around. It is ideally suggested to start from the right. Repeat this a number of times and then switch to the other side.

To strengthen your core, hamstrings, and glutes, bridging will help immensely. This will also help to strengthen the buttocks. To perform this exercise, you will have to lay down facing upwards, towards the ceiling. The feet should be kept hip-distance apart.

The knees should be pointed at the ceiling. Engage the lower abdomen and roll up to form a bridge. Once you reach the top, hold the position for some time. Reverse down slowly. It is important to make sure that the hips remain even while you are performing the exercise.

Exercise for the arms

There is something magical about the arms of ballerinas. The moves that they make during their performance help to strengthen the muscles of their back and their shoulder.

Looking for ballerina arm exercises? For this, you will have to stand hip-distance apart. Once you hold this position, open your arms wide open to both the sides. Your elbows should be lifted and the forearms should be curved. Involve your back muscles and your lats and bring the arms together in front as if you are hugging an imaginary tree.

Then slowly reverse your arms towards the back. In this whole process, make sure that your elbows do not stoop downwards and your arms should be at par with the height of your shoulder throughout the exercise.

Try to make the movements as gracefully as you can; the goal should be to look as pretty and graceful as a swan. Remember that engaging your arms doesn’t mean stiffening your body!

Another movement that you can try is to allow your elbows to lead your arms over your head and then slowly allow it to come back downwards.

Perform cardio

No matter what sport or physical activity you are involved in, cardio is an inseparable part of your training. Performing cardio helps to boost stamina and get rid of excessive weight. Cardio will also help to acquire a lean body while making sure that you do not get bulky by adding pounds of muscles.

If you are planning on performing cardio exercises, you can choose from a myriad of activities such as:

  • Running
  • Spin class
  • Boxing
  • Walking on the treadmill

Performing pilates will help improve flexibility

Since a good posture is of great importance to ballerinas, you might consider performing pilates. If you manage to seek the support of a professional pilates instructor, you will be able to train in a way so as to strengthen the posterior chain and attain the most appropriate posture.

Pilates will also help to improve the range of motion. You can elongate your muscles and stretch them, and it also helps to add to the strength and endurance of the muscles and tone them without causing them to get bulky.

It is ideally suggested to combine pilates with other exercises for the best results. Start working for improved flexibility now!

Indulge in yoga

Although pilates can help you to improve the flexibility of your body and impart strength to it, it will not help you with your body’s fluidity. Therefore, it is ideally suggested to involve in yoga classes, which will help you master the art of transitioning smoothly between poses and maintaining a flow. This will equip you with the smoothness and grace that are ideally required in a ballerina.

In yoga, you are required to stretch and hold your pose for a long period of time. Therefore, yoga also helps to build your body’s endurance.

If you follow these steps, you can embark on your journey to attaining a body like a ballerina. The best results can be seen when one manages to strike the perfect balance between the right amount of exercise and the right kind of diet!

How long does it take to get a ballerina’s body?

How long does it take to get a ballerina's body

It might take 5-6 months to see some visible changes and that also depends on person to person.

Keep in mind, that your body will not develop in a time-bound manner. It takes a lot of dedication and perseverance to be able to attain a body like that.

You need to exercise regularly, indulge in stretching, and keep a check on the food that you are eating to reap the most benefits and attain a body like a ballerina.

Don’t miss:

How to Get Sprinter’s Body
How to Get Rower’s Body

Wrapping up

Hope this gives you an idea about the nitty-gritty details that are associated with the question “How to get a body like a ballerina?”

Not all tips and tricks will work in the same way for everyone. You will have to pick the ones that work the best for you and combine them so that you can chalk out the best plan for yourself. The key to getting the ballerina body is adhering to a plan, making yourself a competition, and following a healthy lifestyle. However, always remember that eating right is the most important thing that you need to keep in mind!