5 barre moves for a toned bum and stronger legs
Strengthening, toning, empowering - the benefits of barre exercises are manifold. As it involves minimal equipment and space, you can easily do it at home and make it part of your everyday routine. And, not only does this form of exercise tone your body, it can also calm the mind.
If you're after a straightforward workout that helps to strengthen your legs and tone your bum, then trained ballet dancer and founder of NRG barrebody, Nathalie Errandonea-Mewes, has devised five key moves to help you on your way. Follow the step-by-step guide below. All you need is a mat.
Move one: Ballet Pliés
Start in second position. Make sure you keep your knees above your toes, core engaged, pelvis in neutral position, sternum lifted and shoulders down, with arms extended to the side.
Bend your knees to come down in a ballet plié.
Lift your right heel off the floor and your right arm up above your head at the same time.
Repeat 24 times and change side without stretching your legs in between.
This exercise will challenge your quadriceps, feet and calf muscles.
Move two: Balance
Start on one leg bent with your supporting knee above the toes. Engage your core muscles and keep your shoulders down.
Bend your working leg, bringing your knee forward with your foot near the supporting ankle and your arms toward the waist. Keep your toes pointed.
Then extend the leg back into a small arabesque with hips square and extend your arms straight above your head.
Keep your body weight above your supporting leg and try not to stretch it during the entire series.
Repeat 24 times each side.
Move three: Push Back
Start on all fours with shoulders above your wrists, hips above your knees and your core engaged to protect your lower back.
Push your right leg back behind you with toes pointed.
Keep your hips square when kicking your leg back and then coming back knee to knee.
Repeat 24 times each side.
Move four: Developpé
Start on all fours with your shoulders above your wrists, hips above your knees and your core engaged to protect your lower back.
Lift your right leg to the side, knee bent and toes pointed.
Unfold the lifted leg, stretching and extending the leg entirely.
Bend the knee again.
Repeat 24 times each side.
Move five: Arabesque
Start on all fours with shoulders above your wrists, hips above your knees and your core engaged to protect your lower back.
Extend your right leg back into an arabesque keeping your hips square facing the mat. Try to keep your toes pointed all the way through.
Lower your leg down, tap your toes to the floor and lift the leg back up again.
Repeat 24 times each side.
For more from Nathalie, follow nrg.barrebody on Instagram.
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