Explore the benefits of barre fitness, a low-impact workout inspired by ballet, that builds strength, endurance, and improves overall range of motion.
When you think about ballet, the first thing that might come to mind is beauty, grace, and maybe a tutu. While ballet is all of that, it's also a sport that requires incredible amounts of endurance and both physical and mental strength. \'In being a ballet dancer, there are mental things involved, like connecting to your muscles. It’s having to pay attention to every bit of your muscle, and still have to perform at the same time,' says ballet dancer. 'The most important thing is your core.
If your core isn't strong, it's very difficult to do anything else.'\If you’re not quite ready to enter into your ballet era, you can attend barre fitness classes, which are low-impact workouts that have used the ballet barre as inspiration. 'Barre is an accessible workout that combines the best of the best: theof Pilates, the mindfulness of yoga, the high intensity of strength workouts, and the high energy beats of a dance party, all mixed into a jam-packed 50 minutes of positivity and strength building,' says\While barre as a general concept is derived from ballet in terms of how the barre is utilized as a tool for balance, barre as a fitness concept “combines a myriad of tenants of a well-rounded fitness routine with the goals to build strength,Find your inner dancer by trying this 20-minute barre-inspired workout created by Sears. All you need is a mat, however, if you struggle with balance, you can use a chair for support.\Stand with your feet hip-width apart, knees slightly bent. Push through your feet to stand back up. Work your inner thighs, calves, and core with this move, designed to enhance calf and ankle strength all while improving your balance. Stand with your feet wider than hip-width distance apart, arms shaped like an oval with your hands touching. While maintaining the squat, lift your right heel off of the floor. Target your quads, calves, and hip flexors with this exercise that'll improve your leg strength and ability to move your feet through flexed and pointed positions with ease. Start standing with your feet hip-width apart, arms shaped like an oval with your hands touching. Slide your right foot out to the right side, pointing it and keeping your toes in contact with the floor.\Arabesque lift (each side separately) Stand with your feet hip-width apart, arms shaped like an oval with your hands touching. Extend your right leg straight behind you and lift it slightly, keeping your back flat, and hips square. Stand with your heels together and your toes turned out (first position in ballet), arms shaped like an oval with your hands touching. Stand with your feet hip-width apart with your left hand on your hip and right hand behind your head. Return to the starting position.Lie faceup with your arms by your sides, knees bent and feet flat on the floor hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you could just touch it with your fingers. Tuck your tailbone slightly. Squeeze your glutes and core, then press your feet into the floor to drive your hips up toward the ceiling, coming into a glutes bridge. Attitude pulse (each side separately) Lift your right leg behind you, bending at the knee (attitude position).\Photo: Brittany Hammond, CPT Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees. Slowly arch your spine, dropping your belly toward the floor. Look up as you draw your tailbone toward the ceiling (cow pose). Slowly transition into a rounded spine, tucking your chin toward your spine as you tilt your pelvis forward (cat pose). That's 1 rep.\Barre can help you build strength for other activities. 'While many high-impact exercises, like running, strengthen large muscles like the quads, hamstrings, and calves, adding in acan help increase overall strength and allow you to fire from more muscles each time you run,' Ditto says. Sears, who has been a dancer since she was a child, will sometimes utilize barre as a fitness option since she’s not performing as frequently as she did in her 20s and 30s because it does a great job strengthening your core and inner thighs.\Barre uses isometric contractions and small ranges of motion. 'These contractions utilize your slow-twitch muscle fibers that can increase stamina and the oxygen capacity of your muscles,' Ditto says. 'This increases endurance and allows the body to burn energy for longer periods of time.' 'The health benefits of increasing your overall range of movement are endless, from improving circulation to injury prevention,' Ditto says. 'Tension and tightness in your muscles and the tendons around them can lead to back pain, poor posture, and can make everyday tasks, like bending down to tie your shoes, more difficult'
BARRE FITNESS STRENGTH TRAINING ENDURANCE BALLET WORKOUT
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