Focusing on posture and core strength, this ballet-inspired workout, known as Pilates, may be an alternative for those seeking fitness alternatives.
Ready to slip on those comfy workout clothes and try something new? You might've had ballet classes as a kid and left with memories of pink tutus - or then again, maybe you've always thought of ballet as an exercise route. No matter what you think, if you're keen on home fitness workouts and eager to switch it up, barre could be your jam.
Barre is a fantastic blend of ballet, yoga, and Pilates moves, all with a focus on finesse and precision. It's a low-impact but intense workout that strengthens your muscles and improves your alignment, posture, and stability - much like a dance on point! But while barre and Pilates share common ground, they each bring something unique to the table.
"Barre takes a ballet approach and weaves in small, isometric movements, pushing your endurance, and adds cardio and coordination elements that Pilates typically doesn't," says Paola Di Lanzo, a certified Pilates Instructor and the founder of Paola's Body Barre.
Get the lowdown on barre
So, what exactly is barre? Imagine performing tiny pulses, pliés, and targeting specific muscles to bring on that delicious burn. Sounds intense, right? Well, that's the gist of it! Barre is a ballet-inspired workout that places a heavy emphasis on small movements for maximum strength and endurance benefits.
You'll often find these movements performed with a horizontal bar or even your kitchen counter if you're working out at home. Paola calls this style of workout "soft strength," as it combines Pilates principles with ballet and other workout disciplines to sculpt lean muscle, protect joints, and foster long-term strength.
Up for the challenge? Try these barre exercises
Ready to give barre a whirl? Here are a few starter exercises you can try at home with no equipment needed:
1. Second position plié
With your feet wider than hip-width apart and toes turned out, keep your spine tall, core engaged, and knees tracking over your toes. Slowly bend your knees, sliding your hips down as if you're about to take a seat, until your thighs are almost parallel to the floor. Press through your heels to rise back up with control, maintaining good posture throughout.
2. Lateral kickboxing ballerina
From a standing position, shift your weight onto your left leg while performing a controlled lateral kick with your right foot, back as if you're kickboxing. Lower your leg, repeat with the left, and complete the sequence while alternating sides.
3. Tiger curl to single leg strike
With hands on the chair and your body bent at a 90-degree angle, lift one leg, draw your knee towards your chest, and extend it back behind you. Repeat the process with the other leg.
4. Supine plank with single leg lift
Start in a modified plank position with your hands outside your hips and legs extended. Activate your core, triceps, glutes, and back of your legs by engaging your muscles and "wrapping under." Once you have a strong neutral plank position, lift one leg and stretch it out behind you, contracting your glutes as you lift.
5. Attitude derriere with oblique crunch
Lie on your side with your legs bent and stacked, using a thick yoga mat for added cushioning. Press away from the floor to lift through your waist, engaging your side body. Keep your hips and shoulders aligned. Lift your top leg in a ballet attitude position, just below your hips. Sweep your leg behind you for an attitude derriere and reach your arm forward in a flowing, diagonal line. Then, reverse the movement by sweeping your leg forward and crunching through your obliques.
How does barre benefit you?
1. Boost your posture
With its focus on alignment and body awareness, barre can help improve your posture, cultivating grace in your everyday movements and movements beyond the workout studio.
2. Build deep core strength
Say sayonara to weighted Pilates workouts – barre is here to challenge your core muscles in a low-impact way! By targeting stabilizing muscles like the pelvic floor, transverse abdominis, and lower back, you can develop a stronger core from within, making everyday tasks easier.
3. Enhance balance and mind-body connection
With mindful focus and control, every barre move demands your full attention and presence. This creates a powerful connection between your body and mind, resulting in feelings of calm, focus, and groundedness.
4. Improve flexibility and mobility
With its combination of lengthening movements, dynamic stretches, and controlled extensions, barre can help increase joint health, movement quality, and prevent injuries.
5. Workout low-impact
Unlike traditional strength training, barre places little pressure on your bones and joints, making it a fantastic option for people who are new to exercise or grappling with health conditions.
And there you have it – a taste of what barre can offer! With its unique blend of ballet, yoga, and Pilates, low-impact nature, and focus on strength, alignment, and control, barre is an exciting addition to any home fitness routine. So, what are you waiting for? Put on your favorite tunes, head over to a clear wall, and unleash your inner ballerina!
- Barre, a ballet-inspired workout, is a mix of ballet, yoga, and Pilates moves, focusing on finesse and precision for a low-impact yet intense home fitness workout.
- Paola Di Lanzo, a certified Pilates Instructor and the founder of Paola's Body Barre, explains that barre takes a ballet approach, combining small, isometric movements, increasing endurance, and adding cardio and coordination elements to Pilates.
- In a barre workout, you'll perform tiny pulses, pliés, and target specific muscles, creating a intense burning sensation, all with a focus on maximum strength and endurance benefits.
- Barre exercises, like the Second position plié, Lateral kickboxing ballerina, Tiger curl to single leg strike, Supine plank with single leg lift, and Attitude derriere with oblique crunch, can be done at home with no equipment needed.
- Practicing barre offers numerous benefits, such as boosting posture, building deep core strength, enhancing balance and mind-body connection, improving flexibility and mobility, and working out low-impact – making it an ideal addition to any home health-and-wellness lifestyle.
