Fitness, Your Dream Body

This Floor Barre Workout Lengthens & Tones Your Muscles With Zero Stress (Video)

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Floor Barre WorkoutA floor barre workout isn’t only for dancers, it’s for anyone looking for a low-impact form of exercise that will focus on strengthening your core and legs. It’s a great way for people recovering from injuries to stay in shape since it is non weight bearing. Floor barre workouts also promote good posture and proper alignment as the floor is used for spine and pelvis support in most exercises. Lengthen and strengthen your muscles while improving flexibility with this floor barre workout.

Floor Barre Workout


Changement With High Fifth Position Arms– Lie down on your back and bring your arms over head in a high fifth position (arms long with elbows rounded and shoulder blades pulled down your back.) Turn your legs out and point your feet. Lift your arms, head, neck and shoulders off the ground as you contract your abs, Keep your biceps by your ears. Lift your legs slightly off the ground. If your lower back is lifting off the floor, then lift your legs higher. This is your starting point. Start doing changements with your legs by crossing your right inner thigh over your left and then changing legs to left over right. Do 8 changements as you lift your legs up towards the sky, never going past 90 degrees and then 8 changements as you lower your legs back down for one set. Do 10 sets.

Prone Plié– Strengthen all of your posterior muscles. Lie down on your stomach with your forehead resting on your hands. Turn your legs outing flex your feet so your heels are together and toes apart. Squeeze your glutes to lift your legs off the floor. Bend your knees out to the side like a frog keeping your heels together. Squeeze your inner thighs together as you straighten your legs, never allowing them to lower to the ground. Do 10-15. For added back strengthening you may do this exercise with your arms in a high fifth position and upper body slightly lifted off the ground.

Passé Developpé Side Kick– Lie down on your left side with your head propped up on your left hand. Keep your back straight and stack your legs on top of each other slightly forward of your hips. Turn your legs out and place your right arm either behind your head or on the ground in front of you for more support. Point your foot and slide your right foot up your left leg until your right big toe hits the inside of your left knee. Maintain a turned out position by squeezing your glutes so that your right knee is always pointing straight up to the sky. Pull your right knee up into your side and then extend your leg as close to your right ear as possible. Flex your foot and squeeze your inner thighs to create resistance as you lower your right leg back down to your left. Do 10 on each leg.

Grand Battement– Lie down on your back with your arms out to your sides slightly lower than shoulder height, palms down. Keep your legs hip distance apart and turned out. Pull your navel into your spine to engage your abs and lengthen your lower back and tailbone. With a straight leg, kick your right leg up as high as possible while trying to keep your torso as stable as possible. Lower it down. Do 8 kicks on your right leg before switching to your left to complete one set. Do 2-3 sets.

Leg Lifts With Second Position Arms– Strengthen your quads and core. Sit on the ground with your legs stretched out in a turnout position and toes pointed. Open your arms to second position which is out to your sides, elbows curved and slightly lower than your shoulders. Imagine you’re holding an extra large beach ball. With your abs engaged, lean slightly back. Keeping your leg turned out and straight, lift your right leg up off the ground As high as you can. Lower it back down with control. Do this 8 times on the right before switching sides. Do a total of 4 sets.

 

What is your favorite low-impact workout?

Also by Crystal: Get The Best Of Both Worlds With This Pilates-Inspired HIIT Workout

5 Best Stretches To Achieve The Middle Splits

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Video: Crystal Chin

Crystal Chin

Crystal Chin

Fitness Editor at Peaceful Dumpling
Crystal is a professional dancer, writer and certified Pilates instructor based in Los Angeles. She inspires people to dance their true colors in life, never compromising their own self worth for any person, job or societal standard. She teaches her students about mindful movement and healthy living. When not writing, teaching, or dancing, she is learning all the beautiful life lessons her two dogs teach her just by their existence--forgiveness, being present and how to be unapologetically herself. Check out Crystal's blog at www.crystalannchin.com and follow her on Instagram crystalannchin, Twitter @CrystalAnnChin and Facebook.
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