Throughout these past several months, I’ve become a Barre Believer. And why’s that? Well, because week after (grueling yet habit-forming) week, this fitness program works its transformative powers on my entire body.
Based on scientific findings that small, precise isometric motions exert more effort on those hard-to-reach muscle groups, the Barre workout effectively develops a lean physique without the high intensity impact of other resistance training regimens.
In case you’re unfamiliar, Barre combines various elements from ballet, yoga and Pilates. Classes generally take place inside a dance studio, but with some ingenuity, you can practice without even leaving the house.
The following Barre-approved exercises sculpt noticeable full-body results, regardless of skill or activity level. All you gotta do is just lift…tone…burn.
Tone the Arms:
*You’ll need 3- or 5-pound dumbbells to perform these exercises.
- Elevated Hammer Curls (targets Biceps)
- Stand with your feet parallel, about shoulder-width apart, and bend your knees slightly.
- Keep your back straight, shoulders relaxed, core engaged and hips tucked inward.
- Raise your arms to shoulder-level and straighten your elbows, with both palms facing each other.
- Curl your right forearm back toward your shoulder, while keeping your upper arm stable at the elbow.
- Return your right forearm to its initial position, then repeat step 4 with your left forearm.
- Perform this move with alternating arms for 20 repetitions, making sure they both remain steady and elevated.
- Back Arm Lift (targets Triceps)
- Stand with your feet parallel, about shoulder-width apart, and bend your knees slightly.
- Hinge your upper body forward at the waist, so your back is inclined at a moderate angle.
- Keep your shoulders relaxed, core engaged and hips tucked inward.
- Extend your arms straight behind you and straighten your elbows, with both palms facing each other.
- Squeeze your shoulder blades together, while making sure both arms stay entirely stable.
- Keep your shoulders engaged and lift both forearms with controlled movements toward mid-level.
- Alternate repeating steps 5-6 for 20 repetitions, making sure your arms remain steady and elevated.
Trim the Thighs:
*You’ll need a chair or tall step-stool to perform this exercise.
- Parallel Plié Pulse (targets Adductors & Quadriceps)
- Stand elbow-distance behind the chair and position your legs parallel, touching at the knees and feet.
- Hold onto the chair back with a light grip and elevate to your highest tiptoe point.
- Bend your knees into a deep plié, keeping your hips tucked inward and inner thighs squeezed together.
- Hold this position for 5 seconds, then raise up halfway before lowering back into a deep plié.
- Repeat step 4 for 20 repetitions, making sure your thigh muscles remain tightly engaged.
Tuck the Butt:
*You’ll need a chair or tall step-stool to perform this exercise.
- Leg Bend Press (targets Gluteus)
- Cross your forearms, folded at the elbows, across the chair back, then rest your head on them.
- Tuck your hips inward until your back is flat and extend your right leg out behind you.
- Bend your right knee and flex the foot, squeezing your right glute to engage the lower muscle pocket.
- Lift your right leg with controlled movements, while making sure your back and hips remain stable.
- Return your right leg to its initial position and press it straight outward before bending your knee again.
- Repeat steps 4-5, alternating between lifting and straightening your right leg, for 15 repetitions.
- Switch to your left leg and perform this move on the other side for an additional 20 repetitions.
Tighten the Core:
*You’ll need a chair or tall step-stool to perform this exercise.
- Elevated Plank (targets Obliques & Rectus Abdominus)
- Place your hands, palm-down, on the chair seat and lock your elbows to support the upper body weight.
- Flatten your back on a slight incline and engage your core to produce a standing plank position.
- Stretch your right leg straight out behind you along the same plane as your back, then point your toes.
- Raise your left foot onto its highest tiptoe point and tighten your thighs to keep the lower body stable.
- Bend your right knee into your chest, rounding your spine to scoop the abs deeply inward.
- Hold this position for 5 seconds, then extend your right leg straight out behind you again.
- Repeat steps 5-6 for 20 repetitions, making sure the core and thigh muscles remain tightly engaged.
- Switch to your left leg and perform this move on the other side for an additional 20 repetitions.