Exercise that engages both your mind and your body, such as dance conditioning using a ballet barre, stimulates the release of endorphins, your body's natural feel-good chemicals, according to Richard Giorla, author of "Raise the Barre." Try barre exercises as part of your own weight loss program. Check with your doctor before starting any new exercise regimen.
Lunge Stretches
Hold on to your barre, step back and lean your torso forward until your back is parallel to the floor. Separate your feet a bit wider than your shoulders. Lengthen your spine and stretch here for three breaths. Lunge to the right by bending your right knee and shifting your weight to the right. Keep your left leg straight and both feet flat. Stretch slowly, lunging from side to side 10 times. Exhale as you lower down, inhale as you straighten your legs.
Grand Plie Heel Lift
After your lunge stretches, stand upright and turn your toes out. Lower your hips as far as you can without raising your heels. Keep your back upright as you hold this position for three breaths. Lift your heels up and hold this position for three breaths. Straighten your legs, keeping your heels lifted. Hold here for three breaths, and then lower your heels. Use the barre for stability and move slowly through this sequence, repeating it 10 times. As you become stronger, and want to burn more calories, increase your repetitions to 25, recommends Giorla.
Thigh Work Parallel
Hold on to your barre and stand with your toes pointed forward and your feet hip-width apart. Lift your heels and lower your hips to sit on them. Pull your stomach in, draw your ribs together and lengthen your spine. Maintain this upper body posture as you rise halfway to standing. Hold this position for three breaths. This position requires intense focus and this is where you burn the most body fat, according to Lydia Bach, author of "The Lotte Berk Method." Moving slowly, rise up, and then lower down and hold for 10 repetitions. Rise up to the halfway point, and slowly lower and lift your hips in 1-inch increments 10 times.
Thigh Work Turnout
Create a "V" with your feet by touching your heels together and separating the balls of your feet. Hold on to your barre, lift your heels and sit on them. Keep your spine upright and engage your thighs as you press halfway up. Keep your heels together. Hover at this halfway point for a count of 10, and then lower your body down your heels. Slowly repeat this movement pattern 10 times. Rise up to the halfway point again and slowly pulse in 1-inch increments for 10 pulses.
References
- "Raise the Barre"; Richard Giorla; 2006
- "The Lotte Berk Method"; Lydia Bach; 1973
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