5 barre moves that burn calories and build muscle
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Even without a dance background, barre can be a great way to refresh your workout routine.
Barre can improve your balance and coordination, and can even enhance hip mobility. Inspired by ballet, yoga and Pilates, barre is a full body, low-impact workout that builds core strength, endurance and stability. It’s a great exercise for the prevention of falls, and injuries that can result from them.
According to Liza Lichtenberg, employer health and well-being system specialist at Wellmark® Blue Cross® and Blue Shield®, barre can be adapted to any fitness level. “This isn’t about having perfect dance technique,” she said. “Every instructor takes a different approach. My class happens to be less dance-inspired than others.”
How barre workout moves help you build muscle
1.
Small, controlled movements help you feel the burn.
“With barre, you’ll do a lot of repetitions and pulses in a small range of motion,” said Lichtenberg. “It’s a different type of weight training than you may be accustomed to, so give yourself time to adapt.”
2.
If your body starts shaking a bit during a movement, that means you're doing it right.
“Shakes and quakes are okay,” said Lichtenberg. “It means you’re building up that muscle.”
3.
You challenge your body with new moves.
“You’ll be balancing on one leg, or using your tippy toes,” said Lichtenberg. “So, like anytime you try something new, just watch the instructor and learn. It’s easy to pick up the moves quickly. The main thing is to go into it with an open mind.”
Workout equipment you'll need
You don’t need any special equipment to try barre at home. With most barre workouts, you will want to hold onto something for balance. This means having the back of a sturdy chair, table or a secure railing nearby.
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If you like barre and decide to stick with it, you may want to invest in a yoga mat, non-slip socks with grips on the soles and a pair of light dumbbells.
Try these barre-inspired moves at home
To get a better idea of the kinds of moves you’ll do in barre, start here. Focus on each exercise for about a minute. If you can, repeat the entire circuit three times.
A fitness infographic on a purple background displays five exercise positions arranged in numbered panels. Each panel features the same individual demonstrating a different exercise in an indoor fitness studio with a light-colored floor and a ballet barre mounted along the wall.
- Chair – The individual performs a squat-like position while holding the barre with both hands extended forward. Knees are bent and hips are lowered as if sitting in a chair.
- First Position – The individual stands facing forward with heels together and toes pointed outward. Knees are slightly bent and hands rest on the hips.
- Second Position – The individual stands with feet wider than shoulder-width apart and toes turned outward. Knees are bent in a wide squat while both arms extend horizontally to the sides.
- Plank – The individual holds a straight-body plank position on a mat, supported by the hands and toes. The body forms a long line from shoulders to heels.
- Bridge – The individual lies on a mat with knees bent and feet flat on the floor. The hips are lifted upward, creating a bridge shape from the shoulders to the knees.
The images are labeled with white text in purple header bars: "1. Chair," "2. First position," "3. Second position," "4. Plank," and "5. Bridge." The layout presents a progression of exercises focused on lower-body strength, balance, and core engagement.
1.
Chair
With feet hip-width apart, balance yourself near a sturdy chair, table, desk or railing. Push your hips back and down, with the weight in your heels, like you are going to sit in a chair. Come back up to standing. Repeat 20–30 times.
2.
First position
Press heels together, toes pointing out, using a chair or railing for balance. Tuck your hips in and pull your belly button in toward your spine so your lower back is protected. Lower your hips down so they trace right over your heels. Your heels can be on the ground or lifted. Return to standing position. Repeat 20–30 times.
3.
Second position
With feet shoulder-width apart (a wider stance), toes pointing out, send your hips down with your weight pressing into the heels. Return to standing position. Repeat 20–30 times.
4.
Plank
Hold this pose (pictured) with hands (or if you prefer, your elbows) placed directly under your shoulders. Your body should be in a straight line from your heels to the back of your head. Avoid dropping or raising your hips or head. Engage your core by breathing your belly button into your spine. Hold for up to 20–30 seconds. If you can, work your way up to a minute or more.
5.
Bridge
Laying with your back on a mat, walk your heels in toward your bottom, leaving your arms rested and palms down in a “V” formation. Lift your hips off the ground, hold at the top of the movement and lower back down. Keep your core tight by breathing your belly button towards the spine. Repeat 20–30 times.
Add these barre moves to increase the difficulty
1.
Leg lift with abduction
Facing the left side with your right hand on the chair or railing, place your feet at hip width apart and a slight bend in both knees. Lift your outside leg away from the stabilizing leg, feeling a squeeze in your outer hip. Repeat 20–30 times and then pulse. You will feel this exercise in both legs — the working leg and the stabilizing leg.
2.
Leg lift to the back
Place your fingertips or forearms on the chair or railing you're using for stability and walk your feet away from it, so your spine is long with a slight hinge at your hips. Pull your belly button inwards toward your spine, and lift and lower your right leg. Hold at the top and pulse. Complete all reps on one side before moving to the other.
Get busy with barre
Now that you know the basics of barre and some moves to try out, make sure to give it a spin the next time you’re in the gym or working out at home. You never know, you may find your next favorite fitness routine. If you’re still looking for new ways to move, check out the fitness section of Blue.
Disclosures
Blue365® is a discount program available to members who have medical coverage with Wellmark. This is NOT insurance.