If you are a barre fitness beginner and would like to practice a few ballet barre exercises at home, here are Cody’s top 5 picks for barre exercises. These are simple, strengthening moves than anyone can do with a counter or chair to hold on to.
Five Best Ballet Barre Exercsies for Beginnners
Place your hands on a counter or chair for balance. Stand with your feet parallel and 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 in this position, using your glutes & hamstrings to rise and sink a few inches with each pulse.
Dumbbell Fly Sit Ups
Begin with your back on the ground, a dumbbell in each hand, arms bent & held in front of your chest, with your palms facing your body. Rise into a sit-up, opening each arm out to the side as you sit up. At the top of the sit up, you should be holding the weights out to the side, with your arms slightly bent. As you lower yourself back down, bring your arms back in to meet at the middle.
Second Position Arm Circles
Hold a small weight in each hand, with your feet and arms in a wide second position. Sink down into a grande plié so that your thighs are parallel with the floor. Rise onto the balls of your feet, and balance there as you move your arms in quick, tight circles. Do 30 arm circles in both directions before lowering back down onto your heels.
Glute Bridge Battement Tendu:
Lay on your back and center your weight on one foot as you lift the other off the ground. Engage your core as you raise your pelvis off the ground, coming into a one-legged glute bridge. Holding this position, swing your leg up towards your face, and down to tap lightly on the ground (“battement tendu” translates to “stretched beating”). Do 20 of these, then switch legs and repeat.
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).
Ready to Raise the Barre?
- Subscribe to Barre Tone by Jaqueline Umof: A month-long video-based barre program for at-home workout sessions.
- An Introduction to Barre Fitness
- Basic Barre Terms and Vocabulary
- What to Wear to Barre Class