5 BASIC BARRE MOVES TO TRY AT HOME
1. 2nd position plié with heels raises
Standing with feet wider than hips’ width and toes turning out, with both hands on your hips, take a bend in the knees. Make sure your torso is upright (not pitched forward). Continue with the plié for 10-12 reps, trying to sink as low as you can, engaging the core and glutes. Option to advance by taking a plié going down and taking a heel raise as you straighten your legs on the way up, for another 10-12 reps.
Think Barre classes are just limited to the studios? We beg to differ! The Creator of the WeBarre Method, Rachael Fraser shows us 5 easy exercises for you to try at home or on the go, making use of ‘equipment’ we might have around us!
2. Chair plié
Have your feet close to a high bench or dining chair and extend your arms straight throughout the exercise. The tailbone is pointing down to the floor with a flat back as much as possible, your shoulders are over the hips as you sit into an imaginary chair behind you. Do 8 reps of the full range of motion (sitting to a 90 degree and standing all the way up), and another 12 reps of pulsing as you sit halfway down into the imaginary chair.
3. Foldover Series
Relax the shoulders and keep the weight centered. Rest your forearms on a sturdy chair or dining table. Take a bend in the right leg (supporting leg) as you extend the left leg out long, with toes pointed. Lift the toes high without dipping in the lower back, and tap back down to the floor for 8 reps. Lift the toes high, and adding little pulses as you keep the lifted leg up in the air, for 16 pulses. Option to further the exercise by taking small bends at the knee, squeezing your calf in towards your glutes for hamstring activation.
4. Triceps Dips on a Chair
Place your hands shoulder-width apart on a stable bench or a chair, or even the edge of your couch. Slide your body off the front of the chair or bench and extend your legs straight out in front of you. Straighten your arms but maintaining a micro bend (so you don't end up hyperextending the elbows). Bend your elbows about 90 degrees as your lower your hips to the floor. Repeat by straightening the elbows again, pressing the body up while keeping your body close to the bench/couch/chair as much as possible. Do 3 sets of 12-15 reps.
Starting on all fours, on your hands and knees, have your shoulders in line with your wrists and knees about hips’ width apart. Engage your core as your step one leg back at a time, until you come into a high plank position. Hold. Make sure your neck is relaxed, shoulders are away from the ears and that you have one straight line going down from the top of your head all the way to the tailbone. Challenge yourself by increasing the amount of time you stay in these isometric holds every time you try this exercise! Option to advance: hold for at least 30 seconds and then start bringing your right knee to meet with the right elbow, rounding the back slightly as you crunch in through the obliques. Switch sides and repeat for 4-6 more sets.