Home Barre Exercises

Home Barre Exercises

Here are four barre-inspired exercises you can do at home to tone your calves, thighs, butt, hips, back, shoulders, core and work on balance.  All you need is a chair, a light weight, and about 5 minutes!

*As with all exercises, start with perfect posture.  This means your abdominals are pulled in, chest is open, shoulders are retracted and depressed.  Stand tall, BUT stand comfortably.  Just pretend their is a string attached to the top of your head and someone is pulling that string up towards the sky.

1.  Plie Lat Pull to Overhead Side Bend  (Targets thighs, butt, hips, calves, back, side of waist, shoulders and balance)

  • From a plié squat position, raise up onto the balls of your feet.
  • Press your elbow back in towards the spine (lat pull).
  • Straighten legs and extend arm up and passed the midline of the body keeping your chest open.
  • Lower back into a plié with the lat pull and repeat up to one minute.

2.  Bent Knee Leg Lift with Scapular Plane Raise (Targets butt, calves, shoulder {rotator cuff and deltoid}, core, and balance)

  • Stand tall one your right leg, raise up on the ball of your right foot.
  • Bend your left knee as much as possible and point your toe.
  • Slowly raise your left leg and right arm diagonally at 45 degree angles.
  • Hold at the top for 2-3 seconds, then lower down slowly.
  • Repeat for up to one minute.

At Home Barre Exercises

3.  Can-Can (Targets core muscles)

  • Sit tall at the edge of a chair and hold the bottom with both hands.
  • Pull your right knee up towards your chest.
  • Kick your left leg out (simultaneously lowering your right knee slightly).
  • Repeat for 30 seconds on each side.

4.  Hamstring Squeeze with Leg Lift (Targets back of the upper leg, butt, hips, and calves)

  • Stand tall and balance on your left leg.
  • Place a light weight behind your right knee and squeeze the weight as much as possible.
  • While squeezing the weight, perform leg lifts with the right leg for 30-45 seconds.
  • Repeat on the opposite side.

*Consult your physician before starting any new exercise program.

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