12 Simple Ballet-Inspired To Exercise

3 Nov
No longer just a dance-studio staple, the barre is the perfect fitness tool for sculpting a strong core and improving flexibility all over. This workout uses tiny but effective movements to tone both large muscles and smaller, supportive ones. There’s no rest between moves, so you’ll keep your heart rate up and see results faster. See the step-by-step instructions for all the moves!

Your trainer: Michelle Demus Auerbach, creator of the barre program at BFX Studios in New York City, developed these moves exclusively for SELF.

You’ll need: A 1- to 2-pound dumbbell, 2 gliders or small towels and a barre or sturdy, hip-high surface (like the back of a couch or chair) to hold on to

Do: 3 sets of the moves, 2 to 3 times a week, on alternate days

6 Simple Ballet-Inspired To Exercise

STEP 1

Stand on gliders with right leg extended and toes pointed, arms out to sides (as shown).

6 Simple Ballet-Inspired To ExerciseSTEP 2

Slide right foot back and left into a deep lunge, left knee over toes (as shown). Return to start. Do 10 reps. Switch sides; repeat.

6 Simple Ballet-Inspired To ExerciseSTEP 3

Stand with right hand on barre, left arm out to side, a weight in left hand. Rise onto balls of feet, heels touching (as shown)

6 Simple Ballet-Inspired To ExerciseSTEP 4

With spine long and core engaged, bend knees and lower for 2 counts, until hips are just above knees (as shown). Return to start in 2 counts. Do 10 reps. Switch sides; repeat.

6 Simple Ballet-Inspired To ExerciseSTEP 5

Lie faceup with arms flat, heels on gliders. Lift hips to form a straight line from shoulders to knees (as shown).

6 Simple Ballet-Inspired To ExerciseSTEP 6

Keeping core engaged and shoulder blades off floor, slowly straighten legs (as shown). Return to start. Do 10 reps.

6 Simple Ballet-Inspired To ExerciseSTEP 7

Start in a plank with toes on gliders, shoulders over wrists (as shown).

6 Simple Ballet-Inspired To ExerciseSTEP 8

Bring right knee to left elbow, maintaining a strong plank (as shown). Return to start. Continue for 45 seconds, alternating legs, as fast as you can.

6 Simple Ballet-Inspired To ExerciseSTEP 9

Stand with right hand on barre, left arm out to side, a weight in left hand. Lunge forward with left leg, knee over toes, toes on each foot turned out (as shown).

6 Simple Ballet-Inspired To ExerciseSTEP 10

With spine long and core engaged, shift weight to right leg. Extend left leg, leading with heel, as you bring weight to midline of body (as shown). Return to start. Do 10 reps. Switch sides; repeat.

Works arms, core, legs

6 Simple Ballet-Inspired To ExerciseSTEP 11

Stand with right hand on barre, left arm out to side, a weight in left hand. Step into a wide plié squat, knees over toes, feet turned out (as shown).

Works core, obliques, glutes, quads, calves

6 Simple Ballet-Inspired To Exercise

STEP 12

Slide left foot in, rising onto balls of feet and crossing left leg over right. Reach up and toward barre with left arm into a side bend (as shown). Return to start. Do 10 reps. Switch sides; repeat.

Works core, obliques, glutes, quads, calves

Search from:http://www.self.com/fitness/workouts/2014/11/firm-fast-simple-ballet-moves-slideshow/13