No time to pop down to the barre studio? Try this ballet-inspired workout designed by fitness trainer Emma Seibold from the comfort of your own home instead!
No time to pop down to the barre studio? Try this ballet-inspired workout designed by fitness trainer Emma Seibold from the comfort of your own home instead!
EMMA SAYS: “Barre shapes your body faster than anything else. You’ll see results in just 10 classes. It’s changed my body like no other exercise ever has.”
1 Port de bras with weights
1. Holding a dumbbell in each hand horizontally, stand with your heels together and toes pointing out to form a narrow “V” shape.
2. Bend your knees over your toes and lift your heels up about 3cm, pressing your heels firmly together. Round your arms and lift the weights in front of you into a low position at belly-button height.
3. Plié (bend your knees) deeper and lift up your rounded arms to the first position at chest height.
2 Wide second-position pliés
1. Stand with your feet a metre apart, toes pointing out. Bend your knees with your arms in front at chest height.
2. Make sure your shoulders are in line with your hips and draw your lower belly in to engage your core.
3. Straighten your legs and open your arms out wide to the second position. Then return to first position.
4. Repeat this 10 times slowly, then pulse for 20 counts, and finally hold first position for a count of five to 10.
3 Arabesque on all fours
1. Start on all fours. Extend one leg out behind you at hip height.
2. Squeeze your glute muscles to lift your leg up just 1cm, hold for a second, and lower. Repeat this 10 times slowly and 10 times quickly.
3. For the second phase, bend your knee above at a 90-degree angle.
4. Again, squeeze your glute muscles to lift your leg 1cm, hold, and lower. Repeat this 10 times slowly and 10 times quickly. Change legs.
4 Oblique core work
1. Lie on your mat and bring your legs to a tabletop position at 90 degrees. With your hands behind your head, curl up lifting your shoulders off the mat.
2. Straighten your left leg and cross your left elbow to your right knee.
3. Without lowering the shoulders, straighten your right leg and cross your right elbow to your left knee.
4. Repeat 20 times slowly, then 20 times at a faster pace.
5 Parallel thigh work
1. Stand in front of a barre (you can use a chair as an alternative) with your feet and legs pressed together. Lightly touch the barre for support.
2. Rise all the way up on to your tiptoes and bend your knees out so they track in the direction of your toes. Hold this bent-knee position.
3. Make sure your whole body alignment is correct by imagining there’s a straight line from your ears, your shoulders and down to the hips. Draw your lower belly in.
4. Lower your body down slowly about 3-5cm, and rise back up slowly 3-5cm. Repeat this 10 times, then pulse for a total of 10 counts. Finish off by lowering and holding for five counts.
