Going to the ‘barre’ has a new meaning
Lifting and toning your muscles to lengthen your body are the staples of the ever-growing barre movement. Though the moves incorporate ideas from ballet, yoga and Pilates, the strength training exercise will have you sweating and sculpting in no time.
That’s why we consulted with Kiesha Ramey-Presner, master instructor and VP of teacher development at The Bar Method, to get you started on your barre journey. So grab your dumbbells and get to work right at home.
PLANK
While not exclusive to the Bar Method, this popular exercise is a staple.
› Benefits: Warms up the whole body, specifically strengthens and tones the abdominal, back, seat and shoulder-stabilizer muscles.
› Do it: Come down to the floor on knees, or for the most challenge, the balls of feet. Place forearms on floor with palms facing towards each other — you may either separate hands or interlace them. Open legs to hip-width apart. Grip glutes and tuck under by gently rolling hips underneath your spine. Lift head in line with spine. Pull in abs and exhale sharply. Pull shoulders down and flatten back. Hold for about one minute.
SHOULDER WALKS
For this exercise, you’ll need a light set of two to three pound weights.
› Benefits: Teaches good posture and alignment, tones and strengthens deltoids, and works core muscles — specifically abs, glutes and upper back.
› Do it: Hold one light weight in each hand. Stand with feet hip-width apart and parallel. Soften knees, grip glutes and shift rib cage forward to engage abs. Rest tops of weights on thighs with palms facing each other. Press shoulders down. Straighten arms. Lift one arm up to shoulder height. Cross arms in the middle of your range of motion. Tap the weight off your thigh each time and move at own pace. Continue for two to three minutes.
HEEL LIFTS
For this exercise, you’ll need a non-rolling chair with a high back that you can hold lightly for balance.
› Benefits: Warms up feet, strengthens knees, tones calves and hamstrings and sculpts glutes.
› Do it: Face a half-arm’s length from the backside of the chair, and hold it lightly for balance. Open feet hip-width apart and parallel. Straighten legs. Tuck under by gently rolling hips underneath your spine. Bend slightly forward at your waist, and pull shoulders back and down. Lift and lower heels up, down, up, down. Do about 30 to 60 reps max.
BICEP PULSES
For this exercise, you’ll need a slightly heavier set of three- to four-pound weights.
› Benefits: Teaches good posture and alignment, carves biceps, and works ore muscles — specifically those in your abs, glutes and upper back.
› Do it: Hold one heavier weight in each hand. Straighten arms, turn palms forward and upward, and draw hands about a foot forward of your thighs. Bend arms so weights are
one inch lower than elbows. Bend elbows to lift weights 1 inch up toward elbow height and 1 inch down. Keep upper arms still, with elbows at a fixed point. Continue small, controlled bends for 30 seconds to one minute.
STANDING SEAT
For this exercise, you’ll need a stable chair with a high back that you can hold lightly for balance.
› Benefits: Improves posture and streamlines body from shoulders to knees, making body look longer and more elegant. Lifts glutes and gets you in touch with muscles you “never knew you had.”
› Do it (gluteus maximus): Face a half-arm’s length from the backside of chair, and hold it lightly for balance. Press heels together and open balls of feet two to three inches
apart into a narrow V. Soften knees and gently roll hips under your spine — grip glutes firmly.
Pick up right foot and rest it on floor behind you. Align right knee underneath hip or slightly forward. Push top of right foot into floor and use that pressure to roll hips underneath spine and squeeze glutes tightly. Use hamstring and glute muscles to lift foot off the floor a couple of inches. Draw abs in tightly and use the muscles underneath shoulders to pull your shoulders down back and open chest. Exhale and continue breathing.
Use the powerful muscle at the base of your seat to pull your leg back against resistance of tuck. Pull back-hold, back, back. Vary tempo and include static holds. Continue for oneand-a-half to two minutes per leg.