A Barre and Ballet-Inspired Workout
Small Movements and Big Results
You can’t drive down the street in any city these days without seeing ballet fitness studios –
but forget the tutus. You’ll be doing some serious strength and core training in these classes!
Here’s a breakdown of the different styles you may find in studios near you,
as well as some suggestions on taking this trend to your at-home workout.
I have loved dance for as long as I can remember. Due to early ballet, tap, and jazz classes (thanks, Mom!)
I fall into first position when I’m standing in line at the grocery store.
I’ve yearned for a day when adult tutus make their way into accepted business casual style,
but I never really thought that I’d find myself back at the barre.
Thanks to an explosion of barre and ballet-inspired workout classes, in studios and gyms across the country,
we can combine a childhood love for dance with a really intense and sneaky workout.
And if you’re not quite ready to step back into your toe shoes, try these at-home moves!
To really get the biggest bang for your buck, remember to start and end with a good warm-up and cool-down,
include some planks and push-ups to work your upper body and core, and include a lower body section for your big leg muscles.
Weights are optional – believe me, your body will feel it with its own weight alone!
But if you find yourself needing more of a challenge, some light hand weights and resistance bands can be added.
If you happen to have a barre in your house, great! If not,
I like to take a sturdy chair with a back that comes up to about hip-height
and brace it against a wall (or a countertop can be used).
And here’s the key: think SMALL isometric movements. Instead of lifting your leg as
high in the air as possible, you’ll want to lift it and hold, then make tiny lifts and lowers.
Instead of deep squats, lower down and hover, then do micro-pulses while keeping your core engaged.
Knowing the five basic positions and executing proper form is key to getting the most out of your barre workout.
Warm-up
SQUAT (10-12 reps): Gently resting your hands on the back of the barre, walk your feet back until your arms are almost straight (don’t lock your elbows!).
With your feet about hip-width distance apart and toes turned out slightly into second position (pointed toward the corners of the room),
lower down into a squat. Make sure that you keep your core engaged and your knees over your toes, and don’t grip the barre –
just keep your fingers on it lightly for balance. Hold at the bottom of the squat for a second or two, then gently lift up.
LEG LIFT (10-12 reps): Keeping your hands on the back of the barre, bring your feet together.
Lift your right leg behind you, bringing it as high as you can without any pain.
Hold it there for a second or two, then gently return to your starting position.
Complete 10-12 reps on this side, then repeat on the left side.
TRICEP KICKBACKS (10-12 reps): I promise, your bodyweight alone is enough for this warm-up.
But feel free to grab some very light weights if you prefer having some resistance.
With your feet hip-width distance apart, step a bit closer toward the barre.
Hinging at the waist slightly, bend your elbow and bring your fist up by your shoulder.
Gently press your fist toward the back of the room,
extending your arm until it’s straight (but keep a slight bend in your elbow – don’t lock it out!).
Hold for a second or two, then bring your fist back to the shoulder.
Complete 10-12 reps on this side, then repeat on the left side.
Core
PLANKS (hold for as long as you can, up to 30 seconds per rep): Head to the floor!
Starting at the top of a push-up position, with legs extended behind you and arms straight, engage your core and hold here.
If you need to drop down to your forearms or knees, that’s okay!
Just remember to keep your hips low and in line with the rest of your body.
Don’t hold your breath – and when you are ready to release, gently lower to the ground.
HUNDREDS (hold for 100 beats, which should be about 10 sets of 10 breaths): Inspired by Pilates workouts, this exercise is harder than it appears!
Laying on your back, bring your legs to 90 degrees or, if you’re ready, extend them out so that they’re straight but hovering a few inches above the floor.
Gently squeeze your glutes together (it helps you keep your balance) and try to “scoop” your abs – basically, bring your belly button toward your spine.
As you breathe in and out, make tiny lifts and lowers with your arms. You’ll likely need to take breaks, so try to complete 10 sets of 10 breaths each.
Upper Body
PUSH-UPS ON THE BARRE (10-12 reps): Standing up with your hands resting on the barre,
step back until your arms are straight and you’re slightly leaned forward.
With your feet just a bit more narrow than hip-width distance apart,
and keeping your elbows pointed toward the back of the room, lower your chest toward the barre.
Hold here for a second or two, then gently press about halfway back up. Lower down and repeat, 10-12 times.
The key here is that once you start the set, you only make micro-movements up and down,
so that your upper body and core stay totally engaged until you are done.
SALT SHAKERS (10-12 reps): Step away from the barre and – with or without hand weights –
open up your arms so that they are reaching to the sides of the room.
Grip your hands into gentle fists. Step your feet out into second position
(about hip-width distance apart, toes pointed toward the corners of the room)
then sink lightly into a gentle squat. Rotate your wrists down so that your thumb
is nearest to the floor (think about turning a salt shaker over to season your food). Gently return to the starting position, with thumb toward the sky.
Try to be as graceful as possible, keeping your arms outstretched without letting them lower or go above your shoulder.
If the squat hover is too much, you can come out of it (but try to do at least a few seconds in that position).
Lower Body
PUSH-UPS ON THE BARRE (10-12 reps): Standing up with your hands resting on the barre, step back until your arms are straight and you’re slightly leaned forward.
With your feet just a bit more narrow than hip-width distance apart,
and keeping your elbows pointed toward the back of the room, lower your chest toward the barre. Hold here for a second or two,
then gently press about halfway back up. Lower down and repeat, 10-12 times.
The key here is that once you start the set, you only make micro-movements up and down, so that your upper body and core stay totally engaged until you are done.
SALT SHAKERS (10-12 reps): Step away from the barre and – with or without hand weights –
open up your arms so that they are reaching to the sides of the room.
Grip your hands into gentle fists. Step your feet out into second position (about hip-width distance apart, toes pointed toward the corners of the room)
then sink lightly into a gentle squat. Rotate your wrists down so that your thumb is nearest to the floor
(think about turning a salt shaker over to season your food). Gently return to the starting position, with thumb toward the sky.
Try to be as graceful as possible, keeping your arms outstretched without letting them lower or go above your shoulder.
If the squat hover is too much, you can come out of it (but try to do at least a few seconds in that position).
Cool-Down
You made it! This may not have been the most intense cardio session of your life but you do still want to take some time to release your muscles –
they may be shaking for a few hours – and to bring your core temperature back down. Find the stretches that work best for you.
I like to do some cat/cow stretches from tabletop position (arch and curve your back to give your spine a great massage),
and I also recommend sitting down and spreading your legs as wide as possible.
Taking a deep breath and extending your arms to the sky, gently hinge
forward and bring your chest as close to the ground as possible. Hold in a static stretch for 30 seconds.
You can do the same thing over each leg, not only getting a great cool-down but helping your
muscles become more loose and flexible so that with every workout, you’ll be able to get into the stretch more deeply.
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