Get a classic dancer’s body with this
amazing ballet-inspired workout
So, you outgrew your tutu aged six and
thought you’d left pliés and pirouettes behind you? Bear with us. If you like
the sound of a long and lean physique and graceful poise, it’s time to
rediscover your inner ballerina.
Barre Concept takes inspiration from ballet
classes to give you all the benefits of a dancer’s body, even if you swapped
your high buns for high tops years ago. Based around the Ballet Barre (remember
that waist-high hand rail?), this high-intensity workout is set to high-energy
dance music, rather than the traditional classical tones.
Combining the precision of Pilates, the
alignment of yoga and strength moves from sports conditioning, it can help you
hit a wide range of fitness goals, whether you’re looking to blast fat, improve
flexibility or tone up. This workout is particularly good at shaping up those
classic problem areas: your thighs and bum! And it has plenty of high-profile
fans including Madonna, Kelly Osbourne and Natalie Portman. So get ready to
dust off those leg warmers - a lean and sculpted new you is just a plié (or
two) away.
How to do it
We’ve cherry-picked eight amazing Barre Concept
moves to help you craft the long, lean dancer’s body you’ve been hankering
after. To make the most of the workout, split the moves into two sessions and
perform each session twice a week. Complete at least one set of each move at
the full range of your movement, followed by smaller, isometric contractions
(tiny pulses at the end of the range of movement) and complete the set with a
static hold. This ensures that your muscles are worked to fatigue (you should
feel them burn!). Then, immediately after each set, stretch out the muscle
group that you’ve just worked.
Make your own barre concept workout
Not sure how to put it together? Try doing
these sample sessions on different days to help you see the best results, and
aim to do both sessions twice a week
Session 1
·
Pliés with pelvic tilt
·
Oyster
·
Single arm press-up
·
Karate kick
·
Hamstring curl
Session 2
·
Pliés with pelvic tilt
·
Grand battement
·
Single arm press-up
·
Superman
·
Quadricep lift
The barre concept method
·
For each move:
·
2 sets of 8 slow repetitions
·
16 quick pulses
·
Static muscle hold for 8 counts
·
Short stretch for up to 20 seconds
Plié with pelvic tilt
Areas Trained: Thighs, Bottom, Calves
Plié
with pelvic tilt
Technique
Stand with your legs hip-width apart. Rise
up onto your tiptoes, squeezing your inner thighs together as you do so.
Still on your toes, bend your knees as far
as you find comfy.
Tilt your pelvis forward then return it to
a neutral position.
Straighten your knees and return to the
start.
Superman
Areas Trained: Bottom, Rear Thighs
Areas Trained: Bottom, Rear Thighs
Technique
From standing, place your hands on a barre
or the back of a chair and lower your body toa horizontal position with your
ankles under your hips and your spine straight.
Exhale and slowly raise one leg up and out
behind you to hip height, keeping your pelvis level and your hips facing
forward.
Inhale as you slowly lower your leg down.
This is one rep. Repeat all reps before changing legs.
Hamstring curl
Area Trained: Rear Thighs
Area
Trained: Rear Thighs
Technique
Face the wall and place your Hands on a
barre or the back of a chair. Straighten one leg out behind you and hold it
just a few inches off the floor.
Exhale as you bend your knee, bringing your
heel toward your bottom.
Inhale as you straighten your leg again.
Repeat all reps before switching legs.
Quadricep lift
Area Trained: Thighs
Area
Trained: Thighs
Technique
Sit on the floor a few inches away from the
wall with your legs outstretched in front of you. Place your hands on the floor
for support.
Exhale and raise one leg up as high as
possible without moving your pelvis.
Inhale as you lower your leg back down to
the floor, and complete one full set on one leg before repeating the exercise
with the other leg.
Grand battement
Areas Trained: Outer Thighs, Bottom
Technique
Stand side on to a wall and place one hand
on a barre or chair. Place your heels together, but keeps your toes turned out.
Exhale as you lift your left leg to
hip-height, lifting it to the front, then the side and back. Keep your toes
pointed and your leg turned out from your hip.
Inhale as you lower your leg back down.
Turn around to face the other direction and repeat with the other leg.
Karate kick
Areas Trained: Thighs, Bottom
Areas
Trained: Thighs, Bottom
Technique
Stand side on to a wall with one hand
resting lightly on a barre or chair.
Inhale as you transfer your weight to your
inside leg.
Exhale as you lift your outer leg to hip
height, then bend your leg in a kicking motion and lower. This is one rep.
Oyster
Areas Trained: Outer Thighs, Bottom
Areas
Trained: Outer Thighs, Bottom
Technique
Stand facing a wall with your arms resting
on a barre or chair. Bend your knees, keeping your bottom tucked under.
Exhale as you lift one leg out to the side
as far as it will go without moving your hips.
Inhale as you return to the start position.
Single arm press-up
Areas Trained: Shoulders, Rear Upper Arms
Single
arm press-up
Technique
Place one hand on a barre or against the
wall (the further away your feet are from the wall or barre, the more advanced
the exercise will be).
Inhale as you bend your elbow slowly and
lean your body to the wall. Your elbow will point to the floor.
Exhale as you straighten your arm and push
away from the wall. Repeat on the other arm.
