New workouts: Ballet Body

LITTLE ROCK — Titles: Ballet Body: Upper Body Workout, Ballet Body: Lower Body Workout and Ballet Body: Core Workout (available April 2) What is it: A series of three DVDs intending to “create” a long and lean physique by integrating traditional body weight exercises with so-called muscle-elongating techniques. Set aside for the moment the reality that muscles cannot be made any longer than the bones they are attached to: “Elongating” is fitness-speak for not aiming to increase muscle bulk.

The workouts draw on isometrics (a strength-reflex principle) and eccentric muscle-contraction training. Each DVD is sold separately, so you can decide if you want to focus on one muscle group or the entire body.

Format: Each of the DVDs has the option to play the video with or without music/instruction.

There is no chapter selection on the menu, but you can use the “skip” button to get to another segment.

Core Workout (45 minutes): The midsection is the focus of this workout, to develop core strength by doing Pilates-inspired moves. Standing balance and movement exercises begin the segment, then come variations of side planks and some other mat work. The routine finishes with exercises to support the spine and back, and a five-minute segment of deep stretches.

Lower Body Workout

(54 minutes): The muscle-sculpting moves in this workout attack the thighs, backside and the backs of legs. Working at the barre, you will do exercises such as plies, parallel lunges and diagonal fold-overs. The workout ends with a 13-minute yoga and dance stretch.

Upper Body Workout (46 minutes): Definition, posture and strength are the goals. The routine starts with 25 minutes of mat work to strengthen arms and abdominal muscles. This transitions into ballet-inspired movements using light hand weights to work the arms and shoulders.

Gear needed: Yoga mat or padded surface, light hand weights (less than 5 pounds), portable ballet barre or high back chair

Can I do it barefoot? Yes

What do they want from me? Since your body’s weight is being used as muscle resistance, one thing you definitely need to complete the series of DVDs is a good sense of balance. There will be times when all of your weight will be on the balls of your feet while doing variations on demi and grand plies.

While working on the mat, you must be able to balance on your hands, elbows and knees while shifting positions to work different muscle groups (such as a bridge sequence, varieties of planks and lifting the legs and buttocks in the air) for several minutes at a time. You will sweat, and your muscles will be pushed to the limit.

Although it is advertised as suitable for all fitness levels, do not try these DVDs unless you have some knowledge of yoga.

The workouts will challenge anyone, from beginners to athletes. If you have trouble with your wrists, back or knees, this is not your workout DVD.

What’s going on in the videos: Leah Sarago is alone demonstrating the movements. She performs modifications for beginners and for more advanced exercisers. Her studio has an ethereal ambience with violet lighting, and music is selected carefully for each segment to enhance the mood.

Workout developer’s credentials: Sarago is a certified strength and conditioning specialist with a bachelor’s degree in exercise science and dance. She has starred in several other fitness DVDs, trained NFL athletes, and she travels the country leading workshops featuring her Ballet Body techniques.

Price: $16.99 each