A set of exercises that will bring you back to life after the holidays

A set of exercises that will bring you back to life after the holidays

We start with a low-intensity barre-style workout.

The holidays are over, the discos and feasts are behind you, and you need to get back in shape again. For those who have not had time to renew their gym membership, Maria Andreeva, a trainer of the Barre One studio chain, has prepared a set of exercises that can be done from the comfort of your own home. And yes, you won’t have to forget about dancing.

What is barre?

Intensive training with elements of classical choreography Barre is created for those who want to have a beautiful taut body, but are tired of the treadmill and stepper. It is the clever combination of sport and ballet that allows you to form a relief, graceful and strong body, like that of girls who are professionally engaged in dancing.

The method is based on 140 basic elements that are combined in various ways. We offer several exercises that can be used for circular intensive training at home.

What do I need for training?

For exercises you will need dumbbells 1-2 kg (you can replace them with water bottles or just strongly clench your fists) and a chair or any other surface for support.

All exercises are recommended to do according to the scheme:
8 repetitions – 8 pulsations (low-amplitude movements in the muscle burning zone) – 8 full-amplitude repetitions.

Biceps flexion + plie in preparatory position

Work the biceps, front and inner thighs.

• Starting position: preparatory position (heels together, toes at 45 degrees), abs tense, lower back flexed, shoulders relaxed.
• Lower into plie and raise dumbbells to the shoulder joint: knees towards the toes, elbows pressed against the torso, abs tense, watch the lower back.

Straight arm raise + back swing

Work the triceps, gluteus maximus and the front of the thigh.

• Starting position: support knee bent, toe pointing forward. The other leg is pulled back on the toe. The abs are tense, the lumbar flexion is removed.
• Do a backward swing, knee joint, foot and toe tensed. Simultaneously raise the arms up in the shoulder joint, elbow slightly bent.

Plie in preparatory, Barre Kick, hands in first/second positions

Work shoulder and pectoral muscles, front and inner thighs in cardio mode.

• Starting position: plie in the preparatory position (heels together, toes 45 degrees, knees bent towards the toes).
• Arms in the second position (shoulders relaxed, arms in front of you, elbow joint at shoulder level, elbows slightly bent).
• Leg lift to the side from the preparatory position: knee, foot, toe tensed, abs tense, no flexion. Lift maximum to parallel with the floor. Support knee is slightly bent, arms are moved from the third to the second position during the lift – in the same position open your arms to the sides.

Straight leg swing in a bend with a straight back and support on a machine or chair

Work the buttocks and the front surface of the thigh, biceps femoris.

• Work the buttocks and the front surface of the thigh, biceps femoris. Starting position: the knee joint of the supporting leg is bent, the pelvis is fixed in place, the abs are tense, the lumbar flexion is removed, the toe of the supporting leg is forward, the other leg is straight and pulled back.
• Raise the leg no higher than parallel to the floor. Watch the lower back and fix the pelvis in place. The gaze is directed to the floor.

Lift the torso from a supine position, legs in a “table top” position

Work the rectus abdominis muscles.

• Starting position: lie on the mat on the back, shin and thigh form a right angle (position “table top”), hands behind the head, elbow joints at 45 degrees.
• Pull back the top edge of the shoulder blades, do not press the chin to the collarbone. Natural flexion in the lumbar region, abs tense.

“Bicycle.”

Work the oblique muscles of the abs.

• Starting position: lie on the mat on the back, shin and thigh form a right angle (position “table top”), hands behind the head, elbow joints at 45 degrees.
• Direct the opposite shoulder joint toward the knee, twisting and pulling the top edge of the shoulder blade away. Extend the other leg at 45 degrees. Natural lumbar flexion, abs tense.