Dancers have used the ballet barre for several centuries to provide stability in conditioning and stretching exercises, according to Richard Giorla, author of "Raise the Barre." For the carousel-horse series, work with a barre that is set at your hip height and grasp it lightly with both hands. Check with your doctor before starting any new exercise program.
Double Leg Carousel-horse
Standing at the barre, point your toes forward and take a wide step back with your right foot. Bend both knees, allowing your heels to rise up. Pulse down and up, moving in ½-inch increments at your knees. Keep your torso upright and your front knee directly over your ankle. You can make this exercise more intense by letting go of the barre and pressing your hands together in prayer position, in front of your chest. Perform 100 super-slow repetitions, and then complete the rest of the series before switching your legs.
Carousel-horse Lunge
After the double leg carousel-horse exercise, extend your back leg to straight and plant your foot down. Bend your front knee deeply. You should feel this stretch in the front of your back thigh, notes Barre trainer Viva Mertlich of Barre3 in Portland, Oregon. Take three to five breaths in this position. Lower your back knee to the floor and fold your torso forward onto your thigh. Place your right hand on the floor and your left hand on your knee. Twist your torso gently to the left, and take three to five breaths in this position.
Single Leg Carousel-horse
After performing the carousel-horse lunge, stand up. Bend your front leg 10 to 20 percent. Bend your back leg slightly and lift your toes 2 to 3 inches off the floor. Pulse your standing leg down and up, moving your knee in ½-inch increments. If this exercise becomes too intense, you can touch your right toes to the floor, says Mertlich. Perform 100 super-slow repetitions.
Figure Four
After the single leg carousel-horse exercise, step both legs up to the barre. Hold the barre with both hands as you swing the side of your left heel onto your right knee. Sit your hips low, hanging your weight from the barre. Your legs should look like a figure four. Flex your left ankle to send the stretch into your hip. Take five slow breaths in this position, and then switch legs. Stretch both hips each time you complete the carousel-horse series.
References
- "Raise the Barre"; Richard Giorla; 2006
- Viva Mertlich; Barre3; Portland, Oregon
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