Working out isn’t always about improving your physical capabilities; sometimes it’s also about feeling good about your body. If you’re looking for a routine that can enhance your physique, try barre.
Barre is a dancer’s workout that allows you to tone and shape your muscles beautifully. Most of its movements are derived from ballet, and it also makes use of a ballet equipment, the barre. By engaging specific muscle group at a time, this workout meticulously sculpts your body and makes it leaner and longer. Here are five simple but effective barre exercises you can do to get wonderfully toned legs.
Back attitude lift
For Quads, calves, abs, and lower back
- Stand in first position facing the barre and hold it with both hands a shoulder apart.
- Lean forward as you turn out your right leg to the side, keeping your toes pointed.
- Lift your leg up to your hips, then bend your knee and pull it in toward your butt.
- Pulse 10 times, then repeat with the other leg.
Front leg lift
For: Quads, calves, abs, and lower back
- Stand with your back against the barre, feet hip-width apart (second position). Grasp the barre with both hands on either side of you. Pull your shoulders back and tuck your abs in.
- Extend your right leg in front of you, pointing the toes like a ballerina.
- Lift the leg up to hip level (or higher, if you can), keeping your posture straight and open. Your supporting leg shouldn’t bend.
- Do 10 lifts, switch legs, and repeat.
High V position
For: Quads and calves
- Hold onto the barre with one hand, and hold your hip with the other. Bring your heels together, with your thighs and feet slightly turned out, forming a V shape.
- Slowly rise on your tiptoes while keeping your heels touching.
- Check your form: make sure that your spine is straight and your shoulders are relaxed, leaving the chest open.
- Bend your knees and keep going lower until you feel your quads moving. Your quads may shake. That’s okay; it means they are engaged and activated.
- Pulse for 90 seconds.
For: Quads, calves, lower back, and abs
- Start in the same position as high V, or do this exercise immediately after doing high V.
- From a straight posture, carefully lean backward, creating a nice diagonal line from your shoulders to your hips. Face straight ahead; chin up.
- Keep your heels connected while holding the position for 60 seconds.
- Take the intensity up a notch by pulsing up and down for a whole minute.
For: Hamstrings and inner thighs
- Stand facing the barre but don’t press your body on it. Hold onto the barre with both hands. Carefully, raise one leg sideways and let the back of your heel rest onto the barre.
- Point your toe and try to reach its tip with your hand until you can feel your hamstrings are getting pulled.
- If you want to further stretch your inner thighs, lean forward toward the barre and jut your buttocks out.
- Release the leg in a controlled fashion and go back to the beginning stance.
- Repeat the exercise with the other leg.
You, too, can reshape your body and have elegantly sculpted dancers’ legs. C2 Body offers exciting barre classes daily in our studios at Boston and Dedham. Check our schedule now, and find one that fits you.