We’re well into the New Year and like clockwork, and it's quite clear that those resolutions we made, in all honesty, aren’t exactly sustainable, or are perhaps too ambitious. But, it’s clear that fitness is usually on top when it comes to resolutions. That said, there is no dearth of exercises that cater to those resolution needs. Whether it’s wanting to lose weight, gain muscle, improve strength, or just stay active, there is something for everyone. Is it really surprising that fitness enthusiasts are always looking for new challenges?
Enter barre, a rigorous, yet low-impact workout, which incorporates moves from ballet, yoga, and Pilates. It gets its name from the primary equipment used during the workout, the ballet bar, and works to tone different muscle groups and increase flexibility. It originated with a German ballet dancer named Lotte Berk, who combined low-impact, small isometric movements with rehabilitative exercises, using a ballet barre, which is a steady handrail used for support. The purpose is to use one’s weight along with a few light hand weights for the workouts.
Some benefits of barre are:
1. Improves posture
The main focus is on strengthening the muscles through exercises that involve the use of chest and shoulders, which in turn prevents one from slouching. This workout claims to allow a person to stand taller with a sense of elongation throughout your body, after just a few classes.
2. Strengthens glutes
Working on your glutes helps to strengthen all the muscles that stabilise the pelvic region, which can in turn help to alleviate pressure on the back, hips, and knees.
3. Tones stomach muscles
As barre focuses heavily on balance and strength, your core is an integral part of training. During a barre class, you tend to use the abdominal muscles to hold the body in the correct alignment/posture, so expect a heavy core workout.
4. Increases flexibility
The combination of stretching and the focus on posture allows your flexibility to be pushed to the limit. This means, fewer potential injuries and improved physical performance.
5. Increases overall strength
With barre you're often using only small hand weights (sometimes not even that), resistance bands, and stability balls. The exercises are full-body workouts, strengthening your arms, legs, and core all in one go.
Those looking to try low-impact workouts can definitely give barre a go as the paced movements, combined with various stretches, lower the chances of injuries and work for every age group.
If you’re wondering if this form of workout has any drawbacks, here is what Mallika Parekh, a health and wellness expert, and the owner of Physique 57 India, a barre-based fitness studio in Mumbai has to share; “The beauty of a barre-based workout is that it is designed to be rehabilitative in nature. This means that there really are no drawbacks, whether you are recovering from an injury, are young, a senior, inexperienced, or a professional athlete.”
High-impact workouts, like cardio, focus on working your whole body and also losing weight. You find yourself switching between different moves after short intervals. However with barre, the focal point is strengthening the body, with paced out movements that also require mental focus. The loss of weight may not be as quick when compared to cardio or other high-impact exercises, but you will feel leaner and have an improved posture.
Usually, barre classes are held in a studio with an instructor guiding you on how to use your body and the light hand weights during your movements. But you can also try them at home. However, Parekh advises getting a basic idea of the form and technique from a certified instructor. “I would encourage those trying the barre workout at home to try at least one private class with a trainer. This will allow them to understand specific moves they may be struggling with, in the privacy of a virtual studio.” She also suggests watching out for any signs of physical discomfort while attempting the workout. “For anyone who is working out, be they beginners or at an advanced level, it’s advisable to listen to their bodies for any pain signals. If the workout gets too stressful and you feel pain beyond typical muscle soreness, pause and reset,” she adds.
Some of the basic barre techniques to remember are:
1. Standing
• Make sure your feet are parallel
• Keep your tailbone tucked and pointed directly toward the floor
• Engage your abdominals by pulling your belly button toward your spine
• Roll your shoulders back and down, engaging right between the shoulder blades
• Make sure your body forms a straight line from the top of the head to the heels of the feet
2. Turnout
• Keep your heels together while turning out your feet
• Make sure your legs turn toward the centre as well
• Engage your thighs and glutes
• Distribute your weight evenly across your feet to protect your knees
3. Placement of your legs and toes
• Whenever your leg leaves the ground, point your toes and engage the calf, quadriceps and hip flexor
4. Plié
• Bend at your knees and keep your heels on the floor
• Engage through the abdominals
• Pull the tailbone down toward the ground
5. Relevé
• Use the calves to lift your heels off the floor
• Before lowering down, make sure you are engaging the inner thighs and glutes
• Lower your heels back to the ground