Slim legs, a firm bottom and a toned stomach – we all dream of that, right? HIIT, CrossFit,Morning workout in bedor aquick 4 minute workout– but with the huge selection of training types that promise us the best possible results, you can quickly lose track. Now between us - each of us has wanted to have the body of a ballet dancer, because hardly anyone is as fit and in perfect shape as prima ballerinas. Do you love dancing and would like to define your body at the same time? Then we have the perfect solution for you! Magic word: Barre workout! Ballet training is becoming increasingly popular and is a very fun way to work up a sweat. What is a barre workout and what benefits does the training method offer? We'll tell you all of this and a few exercises to do at home below!
With fans like Madonna, Natalie Portman and numerous top models, the barre workout has established itself as the ultimate fitness trend of the year. Barre comes from French and means bar and that pretty much explains everything. Ballet training usually takes place at the typical ballet barre. But don't worry - you don't need a pink tutu to try the training method. The barre workout combinedthe core strength of Pilates, the mindfulness of yoga and the high intensity of endurance training - all in 1 hour of positivity and shaky muscles.
It's not for nothing that ballet training is also known as a "model workout" because it not only makes us sweat a lot, but also shapes our body perfectly. Whether thighs, buttocks, arms orBelly- During the barre workout, almost all muscle groups are used and the modern and rousing music ensures a lot of fun. Before training begins, the muscles are first loosened with a short warm-up phase and prepared for the upcoming stress.
Unlike CrossFit or interval training, barre workouts are not about jumps and speed, but rather about targeting the deep muscles with gentle but targeted movements. Since most of the exercises are performed on tiptoes or while squatting, the workout is extremely effective and will literally leave you shaking. And the best part? The barre workout requires minimal equipment and you don't necessarily need a classic ballet barre - a chair is usually sufficient.
What benefits does ballet training offer us?
As is often the case, the barre workout comes from the USA and has been very popular there for a long time. Influencers, celebrities and models in particular swear by ballet training and can't get enough of it. So if the whole world celebrates the training method, it should be a real blast, right? To convince you of this, we have put together the most important advantages of barre workouts for you.
- Fast results –The barre workout is the perfect solution for anyone who wants to get their body into top shape as quickly as possible. The individual muscle groups are used in a very targeted and concentrated manner, so that nothing stands in the way of your flat stomach and slim legs. But if you want to see initial progress quickly, you should of course stay on the ball and train regularly. Two to three training sessions a week are usually enough to see changes after 2-3 months.
- Tone your body without strength training –Don't feel like lifting heavy weights in the gym but still want to have a toned body? No problem! In contrast to traditional strength training, barre workouts involve doing multiple repetitions with lower resistance, which in turn tones the muscles without pumping them up. The result is an elegant and extremely feminine look.
- Barre workout for a gentle workout –Ballet training is considered a low-impact workout. This means you put less strain on your body during exercise, preventing the risk of injury. In addition, there are no jumps or similar explosive movements, which is gentle on the joints.
- Improves coordination –How long can you stand on tiptoes without losing your balance? In order to be able to carry out the small, precise movements in the correct form, a barre workout requires a lot of concentration. The main goal of training is not to strengthen the muscles, but to stretch them and this has a positive effect on our coordination. As a result, our movements in everyday life become more fluid and beautiful.
Can you lose weight with barre workouts?
Are you wondering whether barre workouts are good for losing weight? The answer is a resounding “yes”! What sounds like easy and pointless dance exercises to many people is actually incredibly challenging and a real calorie killer. Depending on your weight and height, you can burn up to 500 calories within 1 hour with ballet training - sounds pretty promising, right? The intense mix of ballet, Pilates, yoga and cardio gets your heart rate up and stimulates fat burning. As a plus, we become stronger, more flexible and more flexible - like a prima ballerina.
Exercises for an effective barre workout at home
Unfortunately, attending a class in the studio several times a week is not an option for some of us. But we don't have to, because the barre workout is perfect for intensive training at home. And as already mentioned, a ballet barre is not a must and you can hold on to the back of a chair for the exercises.
- Pliè squatis an excellent exercise to strengthen your thighs, buttocks and stomach at the same time. Hold onto the bar or chair with your left hand and stretch your right arm out to the side. Place your feet parallel and turn the toes outwards as far as possible. Next, bend your knees while keeping your heels on the floor. The knees should point in the same direction as the toes. Squat down and hold the position for a few seconds. Slowly return to the starting position. Make sure your back stays straight during the exercise.
- Pliè to Relevè –From the Pliè squat, lift your heels off the floor so that you are standing on the balls of your feet. Tense your body and tilt your hips slightly forward so that your back remains stable and straight. Raise your right arm up and release your left arm from the chair. Hold the position briefly.
- Passé –Place your feet parallel and turn your toes outwards; your heels should touch. Next, lift your right heel off the floor and move the toe of your foot along your lower leg to below your knee so that the bent knee points outwards.
- Standing Butt Kicks –Hold onto the chair and try to keep your balance. Bend your left leg slightly and stretch your right leg backwards. Next, lift your right leg in small movements and lower it again. Repeat a total of 15-20 times per side.
