A Guided, At-Home Workout
When it comes to getting the most out of your workout, the barre technique is hard to beat. This workout combines elements of ballet, yoga, and Pilates to form a sequence that will increase metabolism, build strength, and burn fat, all while being easy on your joints. Whether you’re looking to shed pounds, tone up, or gain flexibility, this workout is sure to raise the barre.
Come to a seated position.
Bring your front knee in line with your hip, and angle your shin until it is parallel with your torso.
Bring your back leg behind you so that the fleshy inner portion of your knee is on the ground.
Place your hands on either side of your front knee to provide stability while lifting the core and keeping your shoulder from creeping up.
With toes flexed or pointed, bring your back calf toward the back of your body without moving the rest of your body.
Do this for 2 minutes before switching sides.
Step your hips about an arm’s distance from the barre (a countertop works great here!) to get in a neutral starting position.
Begin to bend your left knee as you step back with your right leg and cross it behind your left.
Place your foot on the floor or hover in a lunge position for a more intense workout, and be mindful to keep your shoulders down.
Complete exercise for 1 – 1 1/2 minutes on each side.
Stand arm’s length from the barre (or another item you have in your home that can provide some stability, such as a chair) and stack your head over your shoulders, shoulders over hips, and hips over heels, being mindful to keep your spine in a neutral position.
Bring your heels together and toes apart about two inches to create a small V.
Lift your heels as high as possible while keeping them tightly together or place a ball under your heels and press into the ball as shown.
Slide down an imaginary wall roughly 7 inches or until you feel your thighs engage.
Hold position for 1 1/2 – 2 minutes.
Leg Lift Sequence
With your back on the floor, place a ball under your sacrum.
Keep your arms extended and palms and shoulders on the mat.
Bring your legs into a tabletop position with toes pointed.
Drop one leg toward the floor, return to tabletop, and repeat on the other side.
For a more intense workout, extend legs out, and lower one leg and then the other, being careful to maintain a neutral spine the entire time.
Repeat the exercise for 2-3 minutes.
While seated, bring your knees to your chest with your toes pointed down.
Scoop navel in, and rock back to where the area just behind your sitting bones is flush with the floor.
Gather your balance before bringing your legs to a tabletop position.
You can hold this position or, for more of a challenge, try straightening your legs and letting go with your hands, if possible.
Hold for 1 minute.