Índice
Barre Exercises at Home: Tone your body with this simple routine
Would you like to tone your body and improve your flexibility, but don't have time to go to the gym? The good news is that you can do this comfortably at home with Barre exercises. This discipline, which fuses ballet, pilates and yoga, is perfect for strengthening deep muscles and obtaining a slimmer figure.
If you don't know where to start, here's how to get started Barre exercises at home All you need is a chair and some space!
Exercises to practice Barre at home
Make Barre exercises at home is much simpler than it sounds. The first thing you need is a comfortable space, a chair for support (it can be any sturdy chair or a table) and comfortable clothes.
To obtain the best results, the key is in the consistency and in executing the movements in a controlled manner.
Practice Barre at home with these 10 exercises
Here is a routine of Barre exercises at home that you can do at any time of the day.
These exercises combine ballet, pilates and yoga to strengthen, tone and stretch your entire body.
Squats (Plies)
Standing, spread your feet a little wider than shoulder width apart and point your feet outward. Bend your knees down as if you were sitting in an invisible chair, keeping your back straight. Slowly come back up.
Tip: Keep your arms extended in front or to the sides to help you balance. This exercise mainly works the thighs and glutes.
2. Heel Raise
Stand with your feet shoulder-width apart. Lift your heels off the floor, focusing on your calf and calf muscles.
Tip: Make this exercise more challenging by holding light weights in your hands or performing the movement slowly.
3. Back kick
Use the chair as a support and lift one leg backwards, keeping the back straight and the abdomen contracted. This movement works the glutes and the back of the legs.
Tip: Perform this exercise controlling the movement up and down, without rushing.
4. Lateral leg raises
Stand with the chair as a support and lift one leg to the side, keeping your torso upright. Slowly return to the center.
Tip: For more challenge, place a cushion between the knees.
5. Bridges
Lie on your back with knees bent and feet flat on the floor. Lift your hips to form a straight line from your shoulders to your knees. Hold this position for a few seconds and then lower.
Tip: Contracts the buttocks and abdomen for a greater effect.
6. Biceps with weights
Take light weights or water bottles in both hands. Bring the weights toward your shoulders and then extend your arms downward, repeat the movement several times.
Tip: Keep your elbows close to your sides during the exercise.
7. Lateral stretches
Standing, with your arms out to the sides, lean to one side and then to the other, keeping your torso elongated.
Tip: This exercise helps to stretch the lateral part of the torso, improving flexibility.
8. Abdominal crunches
Lie on your back with your knees bent. Place your hands behind your head and lift your torso using only your abdominal muscles.
Tip: Do not pull on the neck with your hands; the force must come from the abdomen.
9. Stretching arms upward
Standing, stretch your arms upward while taking a deep breath. This stretch helps to stretch the muscles and relax the body.
Tip: Keep your legs straight and your spine elongated during the movement.
10. Soft twists
Standing or sitting, rotate the torso to one side and then the other. Keep your arms extended at shoulder height for more intensity.
Tip: This exercise works on the flexibility of the back and obliques.
Additional tips
- Maintain postureTo avoid injury and obtain the best results, it is essential to keep the spine elongated and the abdomen contracted during the exercises.
- Adapts the intensityIf you are a beginner, perform the movements in a slow and controlled manner. There is no need to rush. Consistency is key.
- Uses accessoriesTo increase the difficulty, you can add a pilates ball or a cushion between the knees, which will increase stability and toning.
Are you ready to get started?
All you need to make these barre exercises at home is a barre clothes comfortable clothing that allows you to move freely. The right clothing will help you move more easily and comfortably, which will enhance your experience.
With this routine of Barre exercises at homeYou can start toning your body from the comfort of your own home. Whether you are a beginner or advanced exerciser, these exercises are accessible to everyone, do them at your own pace and enjoy the results!