Ballet Barre Workout: Here is a beginner-level ballet barre workout that you can do at home or in the studio. These beginner ballet barre moves will fire up your muscles and burn calories, no equipment needed! Put on some fun dance tunes and try these ballet barre exercises next time you want to do a quick barre workout.
Ballet Barre Workout
Warrior 3 Lift:
Face the bar and stand about two feet away from it. Bend your right leg and wedge a Pilates ball, medicine ball, or other round weight in the crook behind your knee, using the bend of your leg to hold it in place. Lean forward and place your hands on the bar in front of you, and pulse your weighted leg up and down behind you 15 times. Switch sides to complete a set, do 3 sets total.
Incline Push Ups:
Place your hands against a counter or back of a sturdy chair. Keep your elbows glued to your sides as you bend your arms and lower yourself until your chest lightly brushes the counter top. For the length of one upbeat song (~3 minutes) push up & down on the counter, bending your arms between 45-90 degrees (never straightening them completely).
Hip Adductor Squat & Stretch:
Squat to one side in a low, forward-facing lunge, letting your hip adductors stretch and open up. Push down on your bent leg and use your muscles to rise out of the stretch, pass through the middle, and shift onto the other leg. Try to minimize using your hands (pushing on the ground with your hands) when rising out of each side squat. Move between your left and right side squats for two sets of ten.
Fifth Position Flutter Kicks:
Lay on your back with your arms by your sides and your thumbs tucked under your lower back (this will help you stay conscious of the curve of your back). Extend your legs straight up and point your toes. Practice making little half-circles with your feet, switch them back and forth quickly so that you are alternating your right and left feet front and back. Continue this small, controlled movement with your feet & legs, but engage your abs and slowly lower your legs towards the ground, then back up. Do 40 of these fifth-position flutter kick leg raises.
More Ballet Barre Workout Basics:
- An overview of the Basic Technique used in Ballet Barre workouts
- The Five Positions of Ballet, used in Barre workouts
- Barre Workout Clothes: What to Wear
- Basic Barre Class Terms and Vocabulary