Beginner at-home barre workout

Aug 11

For so long, the sculpted bodies and perfect postures of professional ballet dancers have seemed out of reach and unattainable for many.

At RISE by Studio PP, our team of experts includes a number of ex-dancers who have broken down their extensive knowledge of ballet to provide a beginner barre class that improves strength while maintaining tone.

We spoke to Ash Butler, Director of Pilates and Barre at RISE by Studio PP, to emulate her signature workout for 101 Collins’ customers to try at home. Simply replace the ballet barre with a chair and you’ll be pirouetting in no time!

  1. Plies in first position:

Start with one hand on the back of a chair and your feet in first position (with your heels touching and your feet flat on the ground creating a V shape). Bend your knees, then stretch your legs back up to a standing position. Keep your heels pressed to the ground and ensure your knees are following in the same direction as your toes. Repeat for 10x plies.

  1. Calf raises:

With your feet again in first position, straighten your legs and slowly rise to your tippy toes by lifting your heels. Keep your lower back and pelvis in a straight line whilst ensuring your shoulders are pressed down and relaxed. Repeat for 10x slow calf raises and 10x quick calf raises.

  1. Plies in second position:

Begin in a sumo squat position with the knees and toes turned out, slowly bend and stretch the legs. Ensure your feet remain pressed flat to the ground and your pelvis isn’t sticking out. Aim to bend until your pelvis is in line with your knees, before rising to a standing position by squeezing your glutes. Repeat for 10x plies.

  1. Heel pop and drops:

Bend to reach a plie in second position (as above), with your pelvis bent in line with your knees. Slowly lift and drop your heels, ensuring your hips do not move and your back remains in a straight line. Repeat 10x heel lifts before returning to a standing position.

  1. Lunges:

With two hands on the back of your chair and your feet in a parallel position, step one foot back, ensuring your hips remain square to the front. Bend both knees into 90-degree angle until you reach a deep lunge. Try to keep your shoulders relaxed and pressed down and your chin lifted. When holding onto the chair, try to maintain your balance through your core without gripping for support. Repeat 10x lunges on each side.

For an extra challenge, add 10x pulses at the bottom ranges of each of these exercises. To join in on Ash Butler’s online barre classes, book via the RISE by Studio PP app. Click here to view online class passes and membership options.

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