1. Toe touch 摸脚趾

Children, let’s start with some stretches to warm up. First, sit on the floor and reach for your toes. Try to keep your knees straight.

宝贝们，咱们先做一下拉伸，热热身。首先，坐在地上摸你的脚趾。尽量把膝盖伸直。

2. Pointing toes 绷脚

Now, let’s exercise our feet. Can you point your toes?

现在，我们来活动一下脚。你会绷脚吗？

3. Side leg stretch 侧压腿

Let’s stretch our legs. Lay on one side and kick the opposite leg up in the air. Try to keep your knees straight and toes pointed.

咱们来压压腿。侧身躺，另一侧的腿踢向空中高报。尽量把膝盖拉直绷脚尖。

4. Front leg stretch 正压腿

Lie on your back and kick one of your legs up in the air. Try to stretch that leg as close to your body as possible.

仰卧，一条腿踢向空中。腿尽量贴近身体。

5. Straddle splits / Side splits / Center splits / Box splits 横叉

Babies, let’s have a challenge. Sit on the floor with your legs spread open in a straddle position. Reach to the left, right and center. Try to keep your knees straight.

宝贝们，咱们来挑战一下。坐在地上两腿叉开。向左侧、右侧、中间压。尽量把膝盖伸直。

6. Front splits 纵叉

Let’s try the front splits. Start by kneeling on one leg. Make sure to keep the bent knee behind the toes. Now square your hips. Stretch the other leg back and try to keep that knee flat on the floor. Then gently stretch your bent front leg forward.

咱们试试竖叉。首先单膝跪地。注意前腿的膝盖不要超过脚趾。现在把你的胯放平。后腿向后伸，试着把膝盖平放在地面上。然后慢慢把前腿向前伸展。

7. Demi plie [demi; pliei] (法语发音) 半蹲

Let’s do a demi plie. Feet together, but in an open position. Bend your knees down halfway to the floor.

咱们来做一个半蹲。两脚并拢，向外打开。膝盖弯曲，悼沃向地面半蹲。

8. Grand plie [grænd; pliei] (法语发音) 全蹲

Similar to the demi plie, but now bend your knees all the way down. This is what the grand plie looks like.

和半蹲相似，不过这次膝盖弯曲，一直向下蹲。这就是全蹲。

9. Élevé [eləvu] (法语发音) 立脚尖

Let’s try the most challenging position in all of ballet, the élevé. Try to rise up and stand on your tippy toes. You can support yourself by holding onto the bar.

咱们尝震掏实试一下芭蕾舞最难的动作，立脚尖。试着立在你的脚尖上。你可以握住把杆来支撑自己。

10. Passé [pɑːsei] (法语发音) 金鸡独立

Place one foot on the other knee and try to balance. Now you are doing a passé. Splendid!

一只脚放在另一条腿膝盖内侧，试着保持平衡。现在你做的是金鸡独立。太棒了！