Although the ballet barre is usually associated with dance techniques, it can provide an effective workout for non-dancers. In fact, in the 1950s, a former dancer named Lotte Berk devised a fitness program that used the ballet barre. Since then, there have been many barre based exercise program. Some are evolved from dance, while others are more athletic.
Step 1
Stand facing the barre, with your hands on top of it. Arms should be shoulder width apart, and feet should be hip width apart. Keep holding the barre and walk back. Lower your upper torso so that your back is flat and your spine is parallel to the ceiling. Inhale to prepare. As you exhale, draw your belly in, tilt your pelvis and round your lower back. Perform 10 repetitions to mobilize your lower back. Then hold your arms straight and your back flat. Drop one arm toward the floor, and perform five clockwise and five counterclockwise arm circles. This will mobilize your upper back and shoulders.
Step 2
Remain in the flat back position used in Step 1. Keeping your spine in a level position, bend your elbows and bring your head toward the barre. Slowly straighten your arms. Perform 15 repetitions. This will work your lats, which are the muscles that run down the side of your back.
Step 3
Drape the tubing over the barre. Turn your body so that your back is facing the barre, and assume a lunge position with one foot forward and the other foot behind it. Grab one end of the tube with each hand. Bend your elbows and align the tube handles with the center of your chest. Keep your spine in an upright position. As you bend both knees, lift your back heel. Simultaneously straighten both arms. Perform three sets of 12 repetitions on each leg. The exercise works your chest, hamstrings and quadriceps.
Step 4
Face the barre and grab the tube handles. Walk back until your arms are straight. Bend your knees and sit back into a squat. Simultaneously bend both elbows and squeeze your shoulder blades together. Perform three sets of 12 repetitions. This exercise works you upper back muscles, as well as your hamstrings, quads and glutes.
Step 5
Stand with your right hip facing the barre. Cross your left foot in front of your right. Hold the barre with your right hand and place your left hand by your side. As you push out with your left hip, bring your left arm over head and lean your upper torso to the right, or toward the the barre. Your torso will be in a banana shape. On the return, bring your right hip toward the barre and lean your left shoulder toward your left hip. Perform 20 repetitions on each side. This exercises works the obliques and stretches the hips.
Tips and Warnings
- Some companies sell an attachment that allows you to secure the tubing to a stable object, such as the barre.
- Be sure that the barre is secure before using tubing.
Things You'll Need
- Secure ballet barre
- Exercise mat
- Workout clothes
- Resistance tubes
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