Too busy to get to your barre class today? Carly Newson, creator of the Ballet, Butt 'n' Barre™ workout, takes you through a 20 minute home routine, so no excuses!
Ballet dancers seem to have it all – they’re strong, they’re flexible, they’re lean and even the tiniest dancers appear taller than they really are!
By incorporating ballet technique and barre work in to your training regime, your posture and alignment improves and you’ll strengthen your core and flatten your tummy.
Muscles elongate and tone rather than pump up and shorten, resulting in a toned, sexy slender look.
Co-ordination and balance is also enhanced and it’s a fun and challenging way to stay in shape. Try adding some kind of cardio or weights on the days you’re not in the studio and you soon see the results.
Barre work is an all-round toning and conditioning discipline and aids weight loss too.
PLIÉ-SQUAT
- Start with feet and arms in 2nd position.
- Draw your shoulders away from your ears and keep your tailbone tucked in.
- Drop down in to plié by bending the knees.
- Ensure the knees are aligned over the central toes, using your inner thighs.
- Maintaining the broadness of the collarbones and keeping the chest proud and back straight
- Lift up both heels squeezing your butt, knees remain at a 90 degree angle and the tailbone is in and down.
- Keep your heels lifted, straighten the knees by pulling the kneecaps and thighs up.
- Then lower the heels with control, resisting on the way down.
- Do 3 sets of 10 reps each with a 30 second rest between. Repeat the sequence in reverse.
BUTT BUSTER – RETIRÉ
- Raise the thigh to 2nd position with the knee bent, the toe points to the side of the opposite inner knee and the arm is in 5th position.
- Ensure there is no tension in the neck.
- Maintaining the lift of the abdominals and the squeeze of the inner thigh, bring the knee forward and then return the knee back to the side keeping the pelvis neutral and the hips level.
- Do 1 set of 10 reps each side. Repeat 4 times.
Attitude position
- Attitude position – stand on one leg and lift the opposite knee back and high.
- Bring the torso in line with the barre, keeping the shoulders down and chest open.
- Extend the back leg ensuring the thigh is turned out and the foot is pointed.
- Kick the heel to the butt keeping the lift of the thigh.
- Do 1 set of 15 reps each side.
- Repeat twice.
Killer Kick
- Set up with one foot behind the other with arm in 2nd position, keep the chin slightly in to elongate the back of the neck, shoulders drawing back and down.
- Strongly kick the leg high to the side maintaining your trunk alignment and posture.
- As the leg lowers, place it behind you bending both knees into a cross lunge.
- Immediately kick up again straightening both legs.
- Do 1 set of 10 reps each side, 3 times.
Petite Pulser
- Place the leg to the side, pointing the toes and arm in 2nd position.
- Keep the hips level and squeeze your butt as you raise the leg low in small pulsing lifts.
- Keeping pulsing as you rotate your trunk to face the barre.
- Both hands are now on the barre and the chest is lifted.
- Count 10 to 15 pulses as you rotate. Release the leg down.
- Do 3 sets each side.
DERRIÈRE LIFT
- Stand facing the barre in attitude position.
- As you bring the knee forward towards the barre, lift the lower abdominals and resist the turning of the thigh, keep the back straight.
- The thigh is parallel to the floor each time. Swing with control.
- Do 20 reps each side.
PIQUÉ-SQUEEZE
- Face the barre, lengthen the back leg behind you, pointing the toes and keep the pubic bone lifted and hips level.
- Take the leg across the midline of the body, squeezing your butt and tapping the toe. Return the leg to the back.
- Turning the thigh out as you tap out to 2nd position.
- Find your own comfortable rhythm.
- Repeat up to 20 times each side.
Remember when you execute the exercises, allow the breath to move comfortably in and out through the nose. Be aware of your posture at all times and keep the lift of the abdominals throughout the whole routine.
Spend about 10 minutes at the beginning of your workout to warm up by either dynamic stretches or skipping mixed with some foam rolling.
Each exercise has 2-3 sets of 10-20 reps. This workout can be enhanced with the use of a dynaband for extra added resistance or ankle weights.
At the end of the exercises, cool down by taking a few deep breaths and rolling down and up through the spine whilst standing.
Remember to take time to stretch out the hamstrings, the quadriceps and the glutes to lengthen the muscles and prevent injury. Enjoy!
