Barre Workout for a Ballet Booty: Envious of the perfectly toned ballerina tush? With this barre workout, you too can get that ballet booty by practicing these ballet barre workout exercises at home. Play some upbeat music (it doesn’t have to be classical!) while you plié and relevé your backside into shape with this intermediate-level barre workout.
Barre Workout for a Ballet Booty:
Do each of these barre workout moves for 3 sets of 10 on each side, or 4 sets of 15 if there are no “sides” for the barre exercise.
Parallel Plié: 4 sets of 15
Place your hands on the barre, stand with your feet parallel, hip-width apart, and rise onto your toes. Balance on the balls of your feet and sink until your thighs make a 45-90 degree angle with the floor. “Pulse” up and down a few inches, keeping your muscles engaged in this position.
Arabesque Fondue: 3 sets of 10 per side
Stand in fifth position, place one hand on the barre and hold a small weight in your other hand. Bring one leg up & behind you in arabesque. Fondue means “to melt”, so “melt” by bending both knees and bringing your extended foot to the calf of your supporting foot. Then straighten both knees and extend your leg behind you again in arabesque.
Arabesque Lift: 3 sets of 10 per side
Face the bar and stand about two feet away from it. Bend your right leg and wedge a weight in the crook of your knee. Lean forward and place your hands on the bar in front of you, and pulse your weighted leg up and down behind you, then switch sides.
Adductor Stretch & Squat: 4 sets of 10
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) when rising out of each side squat. Move between your left and right side squats in sets of ten.
Glute Bridge Tendu: 3 sets of 10 per side
Lay on your back and center your weight on one foot as you lift the other off the ground. Engage your core, raise your pelvis off the ground, coming into a one-legged glute bridge. Holding this position, swing your raised leg up towards your face, and down to tap lightly on the ground.
Glute Extensions: 3 sets of 10 per side
On all fours, with your forearms on the ground, bend the first leg to 90 degrees, raise it behind you so that your thigh is parallel to the ground. Pulse it up & down, extending your leg on the upward movement, returning it to a bent position as you lower it.