The ballet barre is not only effective for teaching dancers ballet technique, it has recently become the centerpiece in many specialty fitness classes. Although modern dance has its foundation in classical ballet, it is typically performed barefoot, accented by movements that are less fluid and more interpretive in nature. At the barre, this may translate into a flexed foot, as opposed to the classic pointed toe seen in ballet. However, the barre workout emphasis is still the same -- increased flexibility, core strengthening and improved posture.
Single Leg Dip to Relevé
This exercise is an integrative move-in-motion, that targets your glutes, quads and calf muscles. Your movement will resemble a high jumper right before takeoff. Position yourself perpendicular to the barre, with your right hand grasping the barre, right foot firmly planted on the floor. Line your right knee up directly underneath your hip, with both your knee and foot pointing straight ahead. Bend your left knee into a 90-degree angle and lift your leg until your thigh is lined up with your hip and parallel to the ground, flexed foot -- lock it in this position. Bend your right knee lowering your hip towards the floor. Slowly straighten your right leg and lift all the way up onto your toes or relevé. Continue the down and up motion for 10 to 20 repetitions. Turn the other direction and repeat the sequence with the other leg.
Bar Cobra Push-Ups
Target your arms and chest and strengthen your core with the yoga cobra move done ballet barre style. Face the barre and hold on with both hands. Walk backwards until your arms are fully extended. Stiffen your body and tuck in your abs. Slowly lower your chest to the bar by bending your elbows then lift up into cobra position. Pause and return to starting position. To increase the difficulty, lift one foot slightly off the ground as you lower and lift.
Leaning Tree Stretch
This stretch targets your waist, hips and shoulders. Turn sideways to the bar so your right hip is close to the bar and your right foot is lined up directly underneath your hip joint. Stand in yoga tree pose by placing your left foot high up on the inside of your right thigh. Grip the bar with your right hand. Exhale as you reach over your head with your left arm while simultaneously leaning away from the bar until your right arm is fully extended. Pause for several seconds as you feel the stretch down your side and into your outer hip. Inhale as you return to the starting position. Repeat on the other side.
Curtsy Lunge Kick
Target you inner thighs, glutes and hamstrings with this two-part move. Face the bar standing with legs in second position. Cross your left foot behind your right foot and slowly bend your knees as in a curtsy. As you extend your right knee back into standing, straighten your left leg behind you. Press out with your heel as your lift your leg and contract your glutes. Return to curtsy. Remember to support your lower back by contracting your abs. Perform 10 to 20 repetitions and repeat on the other side.
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