Time: 15 minutes
This basic barre workout uses exercises based on third, fourth, and fifth positions of ballet. These three barre exercises force you to focus on your center of balance to develop strong core muscles, as well as your legs, ankles, and feet.
If you are unfamiliar with the five basic ballet positions, then you can check out this quick tutorial on The Five Basic Ballet Positions for Barre Workouts to see how to properly do third, fourth, and fifth position.
Basic Barre Workout Part 2: Third, Fourth, and Fifth Position
Exercise in third position:
Stand in third position facing the barre, about an arms length away. Bend your front knee slightly as your raise your back leg straight up behind you. Simultaneously tilt your torso forward at the waist. Pulse this leg 30 times before returning to third position, and repeat on the other side. Do four sets of 30 pulses, alternating sides for each set.
Exercise in fourth position:
Stand away from the bar for this exercise. Begin by standing in fourth position, bend your knees and spring out to second position, then bend your knees and spring back in to fourth position on the other side, so that you have switched your front and back legs. With each jump, you should be pushing off of, and landing on your toes, minimizing the sound of each hop against the floor. Do 30 of these jumps total, 15 on each side.
Exercise in fifth position:
Stand in fifth position and extend your front leg forward so that your foot is pointed and only your pinky toe is lightly resting on the floor. Tap your foot against the floor, raising your leg only a few inches off of the ground each time, but keeping your leg and foot muscles tense. Do twenty taps in front of you, to the side, and to the back, then switch legs and repeat. Do four sets of twenty taps, alternating sides for each set.
An end note about barre:
Not feeling the burn? Resistance movements are an essential part of every barre exercise, meaning that to get a full workout, you should be staying in proper form, keeping your muscles engaged, and constantly working against yourself. If you feel like your muscles are not getting a workout, then check out Basic Ballet Barre Workout Techniques to make sure you are doing each movement correctly.
Need to take a step back? Refresh your memory of first and second position here at Basic Barre Workout Part 1: First and Second position.
New to barre? Brush up on proper barre technique.