Push-button fitness: DVDS that help dancers stretch and tone.

As a dancer who works at a full-time office job, I've got to get physical whenever and wherever I can. Whether I'm in a hotel room stuck between the bed and the TV or sneaking into an office conference room to do some stretches, I'll do whatever it takes to stay in shape. And, knowing that I sometimes need to feel like I'm taking a class instead of dreaming up my own workout, I decided to shop for some exercise DVDs that would suit my dancer sensibilities and needs.

After nearly ruining my eyesight reading the very fine print on the backs of tons of Pilates, yoga, and dance titles, I decided on three very different approaches. Now I don't feel so bad when I can't get to class. I just switch on the DVD and start stretching.

Improving Your Stretch and Turnout, Taught by finis Jhung DVD, 75 mins. www.fjballet.com. $49.95.

Former Joffrey dancer Jhung has been teaching ballet in New York for more than 35 years. His prolific DVD output includes everything from partnering to pointe work. This DVD of 14 floor exercises is useful for dancers of all levels. The exercises are designed to increase flexibility in the legs, hips, back, and shoulders, and enhance turnout and extension.

Dancer Noriko Naraoka demonstrates each exercise with a calm and tranquil demeanor. Jhung then carefully deconstructs and explains each movement, while reminding viewers that not everyone is as flexible and turned-out as Naraoka.

Jhung's exercises do not require a great deal of space, so they can be performed at home, in a dorm, or in your hotel room on tour. Repeated viewings will be valuable, as the work requires patience and encourages slow and careful development. When finished, you'll feel fully extended, well-oiled, and ready to move.

FAVORITE EXERCISE: #10 STRETCHING TURNOUT AND EXTENSION Sitting on the floor with one leg in second, and the other bent in front attitude, begin by slowly contracting over the center. Bend over the leg in attitude as you gently press your hand on top of the opposite thigh. Reverse the stretch by bending over the leg in second position. Sometimes the simplest exercises are the most rewarding, and this slow, diligent stretching creates resilience in the hips, hamstrings, and lower back that is well worth the low-key effort.

Pilates BodyBand Kit, with Award-Winning Instructor Ana Caban DVD and theraband, 40 mins. www.gaiam.com. $30.

This fusion of Pilates mat class and resistance training focuses on toning and strengthening the core muscles (abdominals, psoas, and upper and lower back) and creating lean, sculpted muscles, so the combination of core and resistance packs a wallop for dancers.

On this DVD, three women with different levels of ability demonstrate the moves in a lush outdoor Santa Barbara location, and you're welcome to follow whomever suits you best. I found this especially useful when it came to push-ups, emulating the instructor who made the same kind of gaspy effort I did.

The workout incorporates a resistance band or theraband (included with the DVD), available in light, medium, and heavy weights. I recommend the heavy band for most dancers, since their strength allows for increased resistance. The beauty of the bodyband is that it's so portable.

The exercises were created for abdominals, hip joints, hamstrings, calves, arms, and upper body, and it's fun to switch the position of the resistance band from under your knees, to sitting on it, to standing on it.

At just 40 minutes, the Pilates BodyBand Workout takes you through a relatively quick routine that leaves your joints and body feeling warm and strong. You can watch it many times because of its brevity and efficiency. One warning: You may remember muscles you forgot you had after working with this DVD, but that achy feeling goes away quickly.

FAVORITE EXERCISE: THE HUNDREDS Lie down. With your head lifted and legs held at 90 degrees, fold the bodyband in half and wrap it around your hands. As you inhale and exhale, pull your arms apart gently, and you'll begin to feel the strength in the area of your "powerhouse," or center. Because the exercise is performed with the idea of your navel pressing against your spine, your body feels lifted, strong, and properly placed when you stand.

Gyrokinesis, Level 1, format 1, Created by Juliu Horvath DVD, 97 mins. www.gyrotonic.com. $39.90.

Juliu Horvath spent many years developing a synthesis of movements derived from yoga, swimming, dance, gymnastics, and tai chi. Called Gyrokinesis, this movement system helps joint articulation and works the entire body via its natural spinal movements: forward, backward, left, right, left twist, right twist, and circular motion.

The DVD begins with self-massage and simple breathing patterns, which help to center and focus the viewer. Then a series of spinal and pelvic exercises begin, and the arching, curling, and bending involved feel easy and freeing. Later, these same movement patterns are expanded to release the hip, knee, hamstring, and quadriceps.

Exercises gently work the joints and muscles through rhythmic, flowing, spiraling, and undulating movement. Breathing patterns are used in conjunction with the movements to help increase fluidity, stimulate the nervous system, and oxygenate the blood.

These elements in combination make you feel like you're dancing to the music of your breath. And Horvath's charming accent and clear articulation make this hour-and-a-half class fly. If you're crunched for time, just eliminate your exercises of choice; you'll still feel great.

Because the viewer is asked to get up and move about, you'll need some space, so push back the furniture. And while the master teachers on the DVD sit on special Gyrokinesis stools for some movements, I found the edge of a cushioned chair a great substitute.

FAVORITE EXERCISE: THE WAVE The head leads a wave-like movement over the legs, as they shift from second to parallel to a loose diamond shape. This creates spinal warmth and a feeling of fluidity, leaving your back free and mobile, helping you bend more effortlessly over the legs.

Nancy Alfaro is a New York dancer and writer.