Pilates Bar Method

Finding new ways to stay fit and healthy can be a challenge. Adding new exercise methods and techniques to your current program can keep things fresh and prevent boredom. You likely have heard about the benefits of Pilates. You may also know that this method of exercise was once exclusive to dancers and the elite in New York City. But you may not have heard about the Pilates bar method, which combines elements of ballet and Pilates to sculpt the body.

The Workout

The Pilates bar method workout combines elements of Pilates and ballet to sculpt a long, lean body. Isometric exercise, dance conditioning and interval training are combined to create a unique calorie-burning workout. The workout focuses on lean thighs, reducing body fat, flat abdominals, toned arms and a tight, lifted butt. Traditional Pilates bar method classes run 45 to 60 minutes. The workout is safe, low impact and easily modified for a variety of fitness levels.

History

The Pilates bar method is based on the Lotte Berk method. Berk was a famous Jewish dancer who escaped Nazi Germany to resettle in London. During the 1950s, she created a method of exercise to rehabilitate herself after a bad accident. She began teaching the method to interested ladies in a basement in London. Lydia Bach attended one of Berk's classes and became hooked. She later obtained a worldwide license to teach the Berk method. There are many exercise studios that teach a variation of the Lotte Berk method under another name.

High-Heel Parallel

The high-heel parallel exercise sculpts the muscles of the thighs. To perform the exercise, you'll need a sturdy chair or countertop. Stand with your feet hip-width apart with your head, shoulders and hips in one line. While keeping your head, shoulders and hips in line, lift your heels off the floor to support all your body weight on the balls of your feet. Hold onto the chair lightly for balance and slowly lower your body toward the ground and back up to the starting position. Be sure to keep your heels lifted the entire time. Lift and lower your body for eight to 12 repetitions. You can even hold the heels-lifted position for 20 to 30 seconds for a lower-body workout.

Curl

One of the key exercises of the Pilates bar method is the curl. The curl is similar to the Pilates scoop and strengthens the abdominal muscles with no movement. To perform the curl, lie on your back with your knees bent a little more than 90 degrees, hands out by your side. Deeply inhale, contract your abdominals and sink your chest and abdomen into the mat. Draw your shoulder blades down and lift them from the mat. Maintain the contraction in your abdomen and don't allow your stomach to stick out. Lift a little higher, grasping the backs of your thighs. Hold this position for 30 seconds or longer.

DVDs

The Pilates bar method technique is done in class format with DVDs available for home use. The Lotte Berk method comes in a set of DVDs or they can be purchased individually with targeted exercise for the glutes, abdomen and total-body sculpt. The bar method features DVDs for beginners and expectant mothers. There are also Change your Body and Accelerated workout DVDs. The Core Fusion workout, based on classes offered at Exhale locations throughout the United States, offers Body Sculpt, Lean & Tone and Bootcamp DVDs. The Pure Barre DVD combines Pilates, dance and yoga for full-body conditioning. Most Pilates bar method DVDs cost under $25, as of March 2011.