Take a cue from the New York City ballet company on how to stay in shape

Close your eyes and picture the strong, graceful and sculpted form of a ballet dancer. Think of the perfect posture, amazing flexibility and understated poise. Now think of yourself as that ballerina. Thanks to the recent UK launch of the New York City Ballet workout - available in book, video and DVD - developing such a physique is now a feasible target for all of us.

Ballet is no longer something that only young, lithe wannabe dancers do. Over the past few years it has become increasingly popular in the US as a challenging, yet enjoyable workout. This is partly because no exercise equipment is necessary and it doesn't take long to reap the benefits. As Peter Martins, ballet master in chief of New York City Ballet and co-author of the workout book, states 'With only a few minutes a day you can start to realise the trademarks of a dancer's body'.

This workout doesn't promise to turn you into a professional dancer or give you the rock-hard body of a ballerina, but it will help you have lean abs, firm buttocks, a contoured waist, sculpted legs, slim thighs, toned strong arms, perfect posture and improved flexibility. The video version shows a fluid performance of each exercise accompanied by uplifting classic music. Once you learn the initial moves, you can perform the exercises one after another to create a smooth and powerful dance routine.

To put you through the paces, we've selected a few of the moves in the ballet workout to get you started. As with any other exercise, you should do a five to 10-minute total body stretch before the routine. If any of the moves are painful, stop immediately. Check with your GP before beginning this or any other new exercise programme.

1. Shoulder and arm circles. This exercise will help to warm up your upper body. Stand with your feet together and arms by your side. Raise your arms forward and up above your head to form a V shape. Then, gently make a circular motion with your arms, extending them backwards to open up your chest. Avoid arching your back and locking your knees as you bring your arms down and around to complete the circle. Do eight repetitions.

2. Plié side stretch. This move is designed to tone your inner thighs whilst improving balance and grace. Place your feet shoulder-width apart and turn them out to the sides. Your arms should be slightly rounded (as if you're holding a large beach ball) and below your waist in front of you. Breathe in, then as you exhale, bend your knees outwards while raising your arms up and out to the sides until they are at shoulder-height and straight, but not locked. Continue the move by lowering your right arm down so your right hand rests on your right thigh and raise your left arm up and over your head. Feel the stretch down your left side as you lean to the right. Lastly, extend your left leg so that your left arm and left leg form a diagonal straight line. Return to the start position. Do four repetitions on each side.

3. Hamstring and calf stretch. This aims to work your buttocks, hips, calves and inner thighs. Sit on the floor with your legs straight out in front of you and your toes pointing up to the ceiling. Rest the heel of your right foot on top of the toes of your left foot. Sit up very tall and then bend forward from your hips towards your knees. You may extend your arms straight out, but remember not to hunch over. Return to neutral position before repeating on the other side. Do one repetition on each side.

4. Complete spinal stretch. Lie on the floor with your knees bent, feet flat on the floor and your arms out to the sides at shoulder level. Slowly drop your knees to the left as you turn your head and torso to the right. Then, extend your right leg to touch your left hand. Hold for 30 seconds. Do two repetitions on each side.

5. Scissor beats.This move is great for toning the abs and legs. Lie on your back with your legs straight up in the air so that your soles face the ceiling. Place your hands under your tailbone and contract your abs. Make a V shape with your legs and then in a smooth motion, cross your left leg in front of your right leg, then switch sides in a scissor-like motion. Do eight repetitions.

6. Plié relevé. This exercise helps achieve the sculpted legs of a dancer. Adapt the plié position (your feet are together and turned out with your heels touching and your arms are rounded and down in front of your waist). Bend your knees outwards so they're directly over your toes. Return to start position, then in one motion, squeeze your buttocks, press your inner thighs together and raise up onto your toes. Do 16 repetitions.

7. Front grand battements.This three-part move works the legs, quads, inner thighs and buttocks.

   1. Part 1: stand with your left heel touching the inside of your right foot and pointed out at a 90-degree angle and your arms rounded and down in front of you (this is known as third position).

   2. Part 2: extend your left leg straight out in front of you with your toe touching the ground and raise your left arm out horizontally and your right arm straight up so they form an L shape.

   3. Part 3: make a swift movement by lifting your left leg straight to hip level or above. Then, return to start position via Part 2 of this move.

   Do 8 repetitions on each side.

8. Back attitude raises.This exercise will work your buttocks, hamstrings and inner thighs. Stand with your feet together (ankles touching) and turned out with your arms out to the sides at shoulder height. Sweep your right leg out to the right, point your toe and touch the ground, then continue by straightening your leg and placing your right toe behind your left ankle touching the ground. Next, raise your right leg up behind you at a 45-degree angle. Do six repetitions on each leg.

Repeat exercises 2, 3 and 4 to finish the workout.

Where to do it in person

From July 2001, Holmes Place will be running ballet classes based on the New York City Ballet workout in selected clubs. For further information, click on www.holmesplace.com or ring 020 7795 4100 for details.

The New York City Ballet workout is available at most book, music and video retailers (book £16.99; video £12.99; DVD £19.99). For details of stockists, ring 020 7229 3000.