Happy Friday, Lavenderettes!
Today, YOU can join me in raising the barre in your workout routine. If you are new to the term "barre", it is a ballet inspired workout that tightens and tones your body using good posture, tight and small movements, and elongated motions! It's a great way to switch up your workouts by tricking your body and strengthening your muscles creating an all over full body tone & who doesn't want that?!
The best part is - this routine is easy and can be done anywhere! (I used a chair from a kitchen table today!) Remember that creativity is key & whatever pushes you to get out of bed and sweat a little, do it!
So, lets get ready to lift and relevé!
WARMUP - Knee Bends
Get your heart pumping and your body warm with this simple warmup!
How to: Start in a plank position on your elbows, straighten your back and legs, and bend your knees down, alternating from left to right.
Time: Alternate knees for 30 reps. (for a better warmup, hold the plank for 30 seconds longer)
Exercise 1: Pushup Variation
This exercise focuses on your arm and back muscles to give you that extra firm tone!
How to: Get in a push up position (modify with your knees on the ground until you get stronger!) and start with a normal pushup, then bring your hands in to a diamond shape. Alternate between the two types of pushups.
Time: 3 x 10 reps of alternating pushups.
Exercise 2: Bent Leg Lift
This exercise targets your inner and outer thigh.
How to: Start in a V shape position with your feet, bend your knees and lift your right leg in front of you raising it up a couple inches. Point your toes while you lift and lower your leg, 2 counts up and 2 counts down.
Time: 30 reps each side (for an extra challenge, hold your leg up for 30 seconds).
Exercise 3: Heel Touches
This exercise strengthens your core muscles with a focus on your side obliques!
How to: Start on your back, knees up, and hold your head up. Support your head with your left hand and with your right, reach down and touch your right heel. Switch and repeat.
Time: 30 reps on both sides.
Exercise 4: Narrow V
This exercise shapes shapes your quads to support your knees and burns lots of calories! The deeper you go the more you will work the muscle!
How to: Face half-arm's length from the backside of the chair and hold it lightly for balance. Press your heels together and open the balls of your feet two to three inches apart into a narrow v shape. Raise your heels about an inch off the floor, bend your knees, and come to your lowest point. Relax your glutes and calves. Move down an inch, up an inch, down an inch, and repeat!
Time: 30 reps (for an extra challenge, hold the lowest position an extra 30 seconds).
Exercise 5: Standing Seat Work
This exercise works your glutes and outer thighs.
How to: Use a chair to press your heels together and open the balls of your feet two to three inches apart into a narrow v shape. Bend your right knee, and lift your left leg to the side, then 45 degrees back. Keep your abs in and your spine neutral. Squeeze the glutes and upper back thigh going up, then slowly back to the floor. Switch sides and repeat.
Time: 30 reps each side alternating side lift to back lift (for an extra challenge lift your standing heel into relevé (tip toe!).
Exercise 6: Under the Bent Leg Lift
This exercise works your glutes and inner thighs. Works our your biggest muscles, burning the most calories!
How to: Use a chair to press your heels together and open the balls of your feet two to three inches apart into a narrow v shape. Raise your heels, click them back together, bend your knees, and position your right foot in front of your left foot, while still on the balls of your feet. Keep your abs in and your spine neutral. Bend both knees down for 2 counts, then up for 2 counts. Switch and repeat.
Time: 30 reps on each side.
Exercise 7: Elbow Drops
This exercise strengthens your core muscles and works your arms in the process!
How to: Lift up onto a forearm side plank and bring your top hand behind your head and touch your elbow to the floor and open.
Modification: Keep your bottom knee on the ground!
Time: 30 reps on both sides (for an extra challenge, hold side plank for 30 seconds).
Lastly: Stretch and hydrate!
I hope that this inspires you to experiment with new exercises and push your body to hold poses longer and go deeper to find out what your body is made of!
Disclaimer: I am not a licensed OR trained professional - but I do take part in a lot of classes!