My husband bought me a freestanding barre for Christmas from amazon for around 100$. I LOVE it! I have taken several barre classes here in town but the schedule has been hard with work, kids, and trying to do everything else in the world. So I have been creating my own barre classes at home and using some dvds! If you don’t own a barre, no stress! The back of chair will work the same! I believe everyone should attend at least 1 group barre class to see if they enjoy it and learn some of the basic positions! If you can’t I recommend watching a DVD or something online so that you understand first position, second position, and so on .Bar Method is an expensive dvd but will give you all that you need to know. The exhale core fusions barre basics is a lot cheaper and will give you what you need to know as well. I pick up very easy and attended group class so I didn’t purchase these DVD’s.
Some DVD’s I use when I don’t feel like creating my own are: Tracy Mallets Booty Barre DVD’s and Ballet Body DVD’s by Leah Sarago (my favorite one of her’s is the core one and I do love the total body as well). There are lots of DVD’s look at reviews and find the best for you.
The thing I like about barre is that you can make it as easy or as hard as you want! I can always go deeper or do more reps if I need to feel more of a burn. Always do cardio because barre is more of a toning and lengthening workout! Cardio will help you burn calories!
First Position: heels together and toes turned out at 45 degrees
Second Position: You are doing just like first position but stepping the feet out further. heels are still angled in and toes are turned out at 45 degrees. Heels shouldn’t touch in this position, there should be at least a foot distance between the two feet.
Plié: means to bend your knees
Relevé: coming up on your toes or the balls of your feet. You will rise up (you can be in any position when it tells you to relevé) Raise up and balance on one or both feet on at least demi-pointe which is heels off the floor.
Do 1 set of the number of reps listed with each position. Move to the next one with no break. You can repeat this circuit as many times as you want. It will just depend on your strength and energy levels. Some may do the entire circuit once and be done, while others may do it a total of 3 times.
- Stand with your feet in first position, legs straight, and hands gently resting on the back of the chair. Keep you back tall and your abs tight (draw your bellybutton into your spine) Plié by bending your knees out over your toes lowering not quiet half way down. Straighten your legs and squeeze your thighs together to feel the burn. Lastly lower your heels to the ground, heels still together. Do 20 total reps.
- Do number 1 again but instead of lowering not quiet half way down go deeper! Do 20 total reps
- Do number 1 while you are in relevé position (raise up on the balls of your feet, heels off floor) Do 20 total reps.
- Stand with your feet in second position, legs straight, and hands gently resting on the back of the chair. Keep you back tall and your abs tight (draw your bellybutton into your spine) Plié by bending your knees out over your toes lowering not quiet half way down. Straighten your legs and squeeze your thighs together to feel the burn. Lastly lower your heels to the ground, heels still together. Do 20 total reps.
- Do number 4 again but go deeper this time in your plié position. Do a total of 20 reps.
- Do number 4 while you are in relevé position (raise up on the balls of your feet, heels off floor) Do 20 total reps.
- Stand with your feet facing forward and together, hands on the back of chair (you will be facing the back of the chair or he barre. Relevé (press up onto the balls of your feet) and plié (bend your knees) lowering your hips as far down as you can (like you are sitting in a chair) squeeze the inner thighs together to feel the burn. Lift up about halfway (knees should stay bent) then return to deeper plié position. Knees should stay touching the entire time. Do 20 total reps.
- First position with your right hand resting on the back of the chair. Tall back and abs tight. Lift your left leg in front of your body as high as you can, keep hips square. Stay with tight abs and straight back. Raising your left arm up to the sky as you lift your leg. Slowly open your leg out to the side of you (if this is to difficult, lower your leg almost to the floor then slowly lift your leg out to the left side). Your left arm will go out to the left side of you, elbow bent slightly and palm facing up. Now circle your left leg behind you (keep you left arm where it is) and lift up. Return leg to first position and start again. Do 15 total reps for each leg.
- Side plank hip lifts: On the floor get into side plank position, leaving your hip on the ground to begin with. Then use your core muscles to raise your hips upwards towards the sky, hold 3-5 seconds, then lower almost to the floor and raise back up. Do a total of 20 on each side.
- Lay down on your back. Place your legs close to each other, now lift them straight up and bring them to your tummy. Put your legs down, while putting them down stretch them out in the opposite directions and bring them up to your tummy. Again as you place them down, close them and pull them up. Continue this same procedure for 30 seconds. You will feel a burn in your tummy and legs as you proceed. Do a total of 20.