There are countless pieces of equipment for exercising. Among them, the ballet bar, or "barre" has been around for about 200 years. Using a ballet bar provides balance and support for standing leg exercises. Exercises are designed to elongate, or lengthen, your muscles and improve muscle tone. When a ballet bar is not available, a wall or the back of a chair can be used.
Demi Plie
The term "plie" means knee bend. A demi plie is a modified form of a full knee bend. A plie is a squat exercise strengthening your thighs and buttocks. Stand to the side of the bar with your closer hand holding the bar. Place your legs more than shoulder-width apart with your heels facing in and your knees and toes facing out. Begin the exercise by bending at your knees, lowering your body about half way down without lifting your heels off of the floor. Continue the exercise by lifting your body back up, squeezing your inner thighs and buttocks to return to starting position. Work up to 25 repetitions.
Grande Battements
The term "battements" refers to extending and returning your leg. This exercise targets your outer and inner thighs, buttocks and hips. Stand to the side of the bar with your closer hand holding the bar. Begin the exercise by lifting the outer leg up to about hip height, and then return back to the starting position. Contract your thigh muscles to keep the leg extended. Continue the exercise by lifting the same leg to the side and returning back. Finally lift the same leg to the back and return back to the starting position. Contract your abdomen to keep your upper body up while lifting your leg to each position. Repeat the exercise on the other leg.
Ronde de Jambe
This term refers to "circling your leg" and improves hip flexibility. Stand to the side of the bar with your closer hand holding the bar. Begin the exercise by extending your outer leg forward, keeping your toe on the floor. Contract your thigh muscles to keep your leg straight. Trace a circle with your toe, bringing your leg out to the side and back behind you. Return back to the starting position by using your heel to slide your leg forward. Keep your abdomen contracted and your hips forward throughout the movement. Complete up to four repetitions and then repeat on the other side. The exercise can be repeated on both sides, increasing repetitions.
Frappe
This term refers to "striking" with your leg. This exercise strengthens your thighs. Stand to the side of the bar with your closer hand holding the bar. Begin the exercise by lifting your outer leg forward about half way up to hip height. While holding your leg up, bend and extend your leg at the knee up to four times. Contract your thigh muscles to extend your leg. Lower your leg back down to the floor. Continue the exercise by repeating the movement to the side and then to the back. Repeat the exercise on the other side.
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