Stretching and strengthening: The New York City Ballet Workout

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.

Ballet is no longer something that only young, lithe wannabe dancers do. Over the past few years it has become increasingly popular 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, The New York City Ballet Workout, states 'With only a few minutes a day you can start to realise the trademarks of a dancer's body'.

To put you through the paces, we've selected a few of the moves 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.

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.