Ballet dancers are known for their grace, strength, and exquisite posture. Achieving this level of physical prowess requires dedication and a specific type of training, often involving barre exercises. But what if you could harness the power of a barre workout without years of dance experience? A 20-minute barre-inspired routine, favored by professional ballet dancers, offers a challenging and efficient path to a stronger, more flexible body. This workout combines elements of ballet, Pilates, and yoga to deliver a full-body experience, suitable for both dancers and non-dancers alike.
What is Barre?
Barre is a workout method inspired by the training techniques used by ballet dancers. It utilizes a ballet barre for support, while focusing on small, controlled movements that target specific muscle groups. The exercises are typically low-impact, making them accessible to people of all fitness levels, and emphasize muscular endurance and flexibility. The focus is primarily on toning the muscles rather than building bulk. Modern barre workouts combine classical ballet with stretches performed in Pilates and yoga.
The Origin of Barre
The barre workout was invented by ex-ballerina Lotte Berk, who combined her ballet routines with rehabilitation therapy to create the foundation of the exercise. Barre has become a globally popular method for improving overall fitness.
Benefits of a Barre-Inspired Workout
A 20-minute barre-inspired workout can deliver a range of benefits that extend beyond the realm of dance. Here are some key advantages:
Improved Posture
Ballet dancers are known for their impeccable posture, and barre workouts help cultivate this by strengthening the core, back, and shoulder muscles. The exercises encourage proper body alignment, reducing slouching and promoting an upright stance. Strengthening the abdomen and glutes can improve excessive backward tilting of the pelvis or the flattening of the back.
Increased Flexibility
Barre exercises utilize controlled, isometric motions, which not only stimulate muscles but also stretch them. This combination improves flexibility and balance, without requiring the user to be particularly flexible to start with. The stretching and reaching involved in barre workouts contribute to the development of long, lean muscles.
Enhanced Muscle Strength and Endurance
Barre workouts use your body weight and light weights to build strength and endurance. The focus on small, repetitive movements and isometric holds challenges the muscles, leading to increased strength and definition. The constant engagement of muscles during these exercises contributes to improved stamina.
Low-Impact Exercise
Barre workouts are low-impact, minimizing stress on joints. This makes them ideal for those seeking a challenging yet gentle workout. The low-impact nature helps save your joints in the long run.
Improved Body Awareness
Barre movements require focus and control, improving your body awareness and coordination. The exercises encourage you to move like a ballet dancer, enhancing your awareness of your body’s position and movement.
Full Body Workout
Barre classes work the lower and upper body simultaneously, raising the heart rate and providing an encompassing, full-body workout. The exercises target major muscle groups, such as the quads, hamstrings, and glutes, as well as smaller stabilizing muscles.
A 20-Minute Barre-Inspired Routine
While specific routines may vary, a typical 20-minute barre-inspired workout might include some of these core exercises:
Warm-Up
A proper warm-up is essential before engaging in any workout. This prepares the body for the exercises by increasing the heart rate and warming up the muscles through functional movements, stretching, and breathing. A good warm-up could include light cardio, such as marching in place, and dynamic stretches, like arm circles and leg swings.
Plies
Plies, a fundamental ballet movement, involve bending the knees while maintaining an upright posture. They are crucial for building leg strength.
- Second Position Plie: Start with feet wide apart, toes pointing out to the sides, knees above the toes, core engaged, pelvis in neutral position, sternum lifted, and shoulders down with arms extended to the side. Bend your knees to come down into a plié. You can add arm movements by lifting one arm above your head while lifting the opposite heel off the floor. Repeat this for two minutes on each side, trying to stay down in your plié for the whole time.
- Pulse Plies: Stand with feet hip-width apart, knees slightly bent. Bend at your hips and knees, lowering your butt 1-2 inches, then push through your feet to stand back up. Continue to move up and down in tiny, controlled pulses for 30 repetitions.
Relevés
Relevés involve rising onto the balls of your feet, strengthening the calf muscles and improving balance. They can be performed in various positions, such as parallel or turned-out.
Arabesques
Arabesques challenge your balance and engage your core.
- Balance in Arabesque: Stand on one leg with both knees slightly bent, the supporting knee above the toes. Engage your core muscles and keep your shoulders down. Bend the other leg in towards you, with your knee forward and your foot near the ankle of your supporting leg, toes pointed. Bring your arms towards the waist. Extend your leg back into a small arabesque, keeping your hips square. Extend your arms straight above your head, then bring your arms and legs back down. Repeat this for two minutes on each side, keeping the movements smooth and slow while balancing and keeping your weight above the supporting leg.
Back Arches and Portabras
These exercises help improve flexibility and strength in the back and shoulders.
- Back Arches: Stand with your back to the barre, feet in parallel hip-distance apart, arms resting on the barre. Rise up onto the balls of your feet and slowly pull your hips away from the barre without letting your torso collapse.
- Portabras: Put one hand on the barre, feet hip distance apart in parallel. These stretches can be performed to the front, back, and sides to improve flexibility.
Core Work
A strong core is crucial for balance and posture. Barre workouts incorporate various core exercises such as planks, and abdominal contractions. A forearm side plank crunch can be added into your barre routine by lying on your side, supporting yourself on one forearm and elbow, lifting your body off the floor, and then reaching your free arm up and over your head while lifting the top leg. Slowly bend your raised knee in toward your torso and bring your elbow down to meet it, then extend the leg and arm again and repeat.
Cool-Down
End your routine with a cool-down period to lower your heart rate and temperature. Gentle stretches can help relax the muscles and improve flexibility.
Equipment and Modifications
While a ballet barre is ideal, you can easily adapt these exercises using a chair, table, or wall for support. Light weights, like dumbbells or water bottles, can be added for extra resistance. Remember that the workout will challenge you even without any weights. Barre workouts can also be modified to suit different fitness levels. Beginners can focus on mastering the basic movements, while more advanced individuals can add challenges such as increasing repetitions or incorporating more complex combinations.
Who Can Benefit from Barre?
Barre workouts are beneficial for anyone looking to improve their strength, flexibility, posture, and overall fitness. Whether you are a seasoned athlete or just starting your fitness journey, barre offers a fun and effective way to achieve your goals. Barre is beneficial for dancers because it improves flexibility and strength. It is primarily fixated on toning the muscle rather than building it. It’s great for a dancer’s stamina, as well as for working on alignment.
Incorporating Barre into Your Routine
You can incorporate a 20-minute barre-inspired workout into your routine several times a week. Consistency is key to experiencing the full benefits of this workout. Whether you prefer to attend a class or practice at home, this accessible workout offers a path to a stronger, more flexible you, favored by professional ballet dancers for their own training.
