The craze for barre exercises is more than ever before. Unsurprisingly, barre includes a clever mix of Pilates, ballet, and fitness, as some of its followers say, not only tones the entire body at any age, but also has the advantage of being accessible and easily adapt to individual physical conditions. Its other asset is its ability to work on the body and posture consciously.
Barre is not a cardio workout, but an analytical workout that enables you to work actively and effectively at the muscular level while emphasizing postural hygiene. So below, we provide six barre exercises to tone your abs and improve your posture, all inspired by Nathalie Errandonea, creator of the NRG Barrebody method.
Plies and pulses in second position
Objective: work legs, glutes and posture.
Instructions: Begin by getting into second position (legs apart) with your hips and feet facing out. It is important to keep the knees over the toes and the tailbone pointing down so that the pelvis is in a neutral position. With the spine elongated, the shoulders are placed down, the arms above the head in fifth position. The knees are bent keeping this upper body posture intact and small bounces are performed while maintaining the posture.
Repetitions: 50 (without ruining posture)
Second position plies with side bend
Objective: Work not only the legs and obliques, but also the back muscles.
Instructions: Begin in second position, hips and feet extended, knees bent in plie. It is necessary to keep the tailbone pointed downward so that the pelvis is in a neutral position, the spine long and the shoulders low with the hands behind the head. To perform the movement, lean to the side without moving your hips, stretching your arms overhead in side flexion. Come back with your hands behind your head.
Reps: 50 on each side
Twisting Lunges
Objective: work legs, buttocks and obliques.
Instructions: Bend the back leg into a lunge, leaving the knee a few inches from the floor. Keep your shoulders above your hips and your abdominal muscles tight. Place your hands behind your neck and your elbows at your sides to rotate your upper body, without moving your hips. Come back to the center and do a little jump.
Reps: 30 on each side
Lateral leg raises
Objective: strengthen the oblique muscles, arms, buttocks and back.
Instructions: On the floor, position yourself on your right knee and hand, keeping your hip above your knee and your shoulder above your wrist. Place your hand on your hip, bend your left leg and raise your knee to the side, stretch to the side and bend again. This is a kicking motion, keeping the knee raised to one side and at the same level.
Reps: 30 on each leg
Ballerina abs
Objective: Work the abdominal belt and hips
Instructions: On the floor, rest your elbows and place both legs in the air in diamond position, that is, with your knees bent and your toes pointed. It is important to ensure that the abdominal muscles are contracted and the pelvis is in a neutral position. In the same movement, lower the right leg until the toes touch the ground and, controlling your trunk, alternately lower the other leg until it touches the ground.
Reps: 50 (alternating both legs)
The “arabesque” board
Objective: strengthen the upper body, abdomen and back
Instructions: begin in a high plank position, making sure to keep the deep abdominal muscles firmly contracted and the body aligned. Raise your right leg backwards in a sort of arabesque. Then bend your knee to bring it toward your chest, while maintaining plank position. Raise your leg again.
Reps: 30 for each leg.
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