Ballet Barre Floorwork is an exercise technique that ballet dancers use to improve their posture, technique, and strengthen their core abdominal muscles through resistance exercises. Ballet Barre Floorwork gets it’s name because it modifies traditional barre exercises to be done with your back on the floor.
If you have been wondering how dancers build such fluidity between the upper and lower body, Ballet Barre Floorwork Exercises are the answer. But don’t assume that just because these barre exercises are done in a lying or sitting position that they are easy! Floorwork Exercises make for an intense aerobic workout that forces you to engage your muscles for extended periods of time without rest.
Afterwards you’ll feel like collapsing on the ground… except you’ll already be there.
Ballet Barre Floorwork Exercises:
First position leg raises:
Raise your feet in the air so that your torso and legs are making a 90 degree angle. Slowly lower your legs down to the floor until they hover about one inch away from the ground, then raise your legs back up to their vertical starting position. Do 3 sets of 15.
Start in your floor first position (feet first position with your legs straight up in the air). Use your abs to lower your left leg down to the ground and let it hover one inch away from the floor. From here, attempt to bring your right leg in towards your face. It is crucial to keep both knees straight, and the back of your head glued to the ground while doing this. Then switch legs and repeat, 2 sets of 15.
Side plank hip lifts:
Prepare yourself by getting in the side plank position, leaving your hip on the ground to begin with. Then use your core muscles to raise your hips upwards, hold for three beats, then lower them to touch the floor oh-so-slightly before raising them up again. Do 2 sets of 20 side plank hip lifts on each side.
Begin by balancing on your sit-bones and making a “V” with your legs and torso. Slightly bend your knees so that your calves & shins are parallel with the floor. Contract your abs, bringing your torso and knees inwards towards the middle, then exhale and extend them outwards. One contraction and extension is “one”. Now do one hundred.
Barre Workout Basics:
- An overview of the Basic Technique used in Ballet Barre workouts
- Barre Workout Clothes: What to Wear
- Basic Barre Class Terms and Vocabulary