Home Fitness guide Join Ally Love as she walks you through her must-have barre exercises

Join Ally Love as she walks you through her must-have barre exercises

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  • Ally Love guides you step by step.

    If you’re a fan of Reformer Pilates, yoga classes, or meditation, you might have tried a few Barre exercises.

    Similar to ballet, Barre is a low-impact workout that promises to strengthen multiple muscle groups, including your glutes, thighs, and pelvic floor (just get ready for DOMs the next day, if you haven’t worked out in a while). time) .

    Moreover, as with any exercise, it also offers an improvement in your mental health, thanks to the endorphins practices (i.e. the hormones of the well-being) which you release during a session of sweating.

    Celebrity fans rumored to include Alessandra Ambrosio, Karlie Kloss and Natalie Portman, as our roundup of the best celebrity workouts shows.

    Want to try for yourself? We picked the brains of Peloton instructor Ally Love – aptly titled the “Queen of the Helm” – to take her on. Keep scrolling through her complete Barre guide, plus a look at her must-have barre exercises to try tonight. While you’re here, also check out our guides on Pilates vs Yoga, Breathwork and Strength Training.

    Bar: your complete guide

    If you’ve never heard of Barre before, as above, it’s a combination of dance, ballet, and bodybuilding. “It limits your range of motion and uses grabs and pushes to fatigue the muscle group,” Love says.

    So why is Barre such a great sweat session? “It’s an effective and fun workout,” she continues. “You can use the rhythm of music to strengthen your body, which will normally help distract you from the idea of ​​working out and enjoying the workout,” instead.

    Most barre classes use a combination of postures inspired by ballet and other disciplines like yoga and Pilates. “Barre involves doing exercises, with or without props, that focus on isometric contracts combined with isotonic training: repetitions of small range-of-motion movements,” she continues.

    Fun fact: Barre means catwalk and was created in London in 1959 by Lotte Berk, a German-born ballerina, Love explains. “After injuring her back, Berk came up with the idea of ​​combining her ballet barre routines with her rehab therapy to form an exercise system.”

    Benefits of the bar: 4 to know

    Besides being a great mental health booster, Barre has many benefits.

    1. It’s a full body workout

    Much like some forms of Pilates and strength training, Barre actually offers a full-body workout, meaning you’ll be using most of your muscle groups in the workout.

    2. It will strengthen your muscles

    Likewise, it’s great for strengthening your core, glutes, and legs, the expert shares.

    3. It’s low-impact yet effective

    As we explained in our guide to low impact training, low impact workouts – like Barre – can be really great for anyone with joint problems or injuries, as they put less strain on your joints, but can offer an equally effective workout.

    4. Increases flexibility

    As, generally speaking, workouts involve a lot of stretching, which promotes both joint flexibility and range of motion.

    Barre exercises: a woman practicing the barre

    Barre exercises: 5 to try tonight

    Below are Love’s five favorite barre exercises that are perfect to try at home. Ready to try them?

    1. iFolded statement

    How? ‘Or’ What: Squeeze your inner thighs together and lift your heels as high off the ground as possible. Keeping your shoulders stacked over your hips and your thighs engaged, bend your knees and lower your body until your thighs form a 45 degree angle with the floor. Without lowering your heels, straighten your knees to return to a standing position.

    Repeat.

    2. Large folded Heel lifts

    How? ‘Or’ What: Wide stance and point your toes about 45 degrees out. Extend your arms out to the sides at shoulder height or at your hips. Keeping your knees behind your toes and your shoulders stacked over your hips, bend your knees to lower your body until your thighs are parallel to the floor, or as deep as possible without compromising your form.

    Alternate: From this position, raise yourself on the heels at a time, and alternate.

    3. Large folded Legumes

    How? ‘Or’ What: Wide stance and point your toes about 45 degrees out. Extend your arms out to the sides at shoulder height or at your hips. Keeping your knees behind your toes and your shoulders stacked over your hips, bend your knees to lower your body until your thighs are parallel to the floor, or as deep as possible without compromising your form. From this position, hold and move the core of the body 1 inch up and 1 inch down.

    Hold: For 16 to 32 accounts.

    4. Past

    How? ‘Or’ What: Start in first position where your heels together and feet in a small V. Pull your left knee up and point your left toes as your foot lifts off the floor. When your left toes reach your right knee, return it to first position.

    Repeat: On another side.

    5. Curl Bar

    How? ‘Or’ What: Lie flat with your feet firmly planted on the floor. Hold the outside of your thighs and roll back so your abs are engaged, keeping your shoulder blades above the floor.

    Hold: Keeping your abs tight, drop your legs and hold this position.

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