Barre Basics

Hearing all of the chatter about the hot new barre trend that’s sweeping studios across the nation? Barre workouts are basking in the glory of their popularity as they help women create the derriere of their dreams! Movements inspired by ballet and bootcamps are married together to make workout that can be achieved by anyone of any fitness level. Movements are basic and require very little equipment. Here are a few of my favorites from Tracey Mallet’s booty barre workout! You can try these LIVE in my classes – leave a message in the comments and I will send you my class schedule. We begin October 1st.

 1. Z POSITION WITH BALL

Z_up

  • Begin by sitting on the floor with your legs in a Z position facing the barre, back leg extended behind your hip and hands shoulder-width apart on the barre.
  • Place a ball under your rear ankle and lift your knee up towards the sky. Press your ankle into the ball as you lift your knee higher than the ankle, then lower it to ankle height.

REPS: 8-16

MUSCLES: Glutes

  2. TRICEPS LEG EXTENSION

  • Palms resting on the barre, step back to stand on the balls of your feet.
  • With abdominals engaged and back flat, bend your elbows for a deeper pitch forward to the barre. Extend and lift your right leg behind you, toes pointed, then lower it.
  • Resist the barre as you drww your shoulder blades down your back

REPS:  4-6 with each leg extended

MUSCLES: Triceps, hamstrings, glutes

 3. CAN-CAN

  • Begin seated on the floor under the barre, with your shoulders directly under your shoulders and your spine in a deep c-curve. Grip the barre with your hands shoulder-width apart. Knees are bent in front of the body with toes pointed and touching the floor.
  • Keep your spine curved and lift the right hip off the floor and point your toes to the right then to the left.

REPS: 8-16

MUSCLES: Abs and obliques

 4. SIDE CRUNCH HIP OPENER

  • Stand next to the barre and rest your right forearm onto the barre as your draw your shoulder baldes down focusing on contract the obliques. Extend your left arm overhead and make sure your public bone is over the heel.
  • Bend your left elbow and your left knee to meet, at your side as you lift the supporting forearm off the barre.
  • Keep your hips and shoulders square as you move your elbow down and your knee up. Your focus is for your lowest rib and hip to join activating the obliques.

REPS: 8-16 Muscles: Obliques

  5. BALL HIP EXTENSION

  • Start with hands resting shoulder-width apart on the barre and your supporting knee is bent. Place the ball behind the back of your right knee, and squeeze it.
  • Lift your right leg up and down directly behind you as you squeeze the ball.
  • Then, lift and lower your right knee directly to the side of your body.
  • Keep the upper body completely stable.

REPS: 8-16 each side

MUSCLES: Glutes, hamstrings and abs