Instead of working out faster and harder, take it slower to work more efficiently, regain mental focus and recharge your body. This barre routine uses steady, slow movements that work into your deep tissues to change your body and your mind. With each move, you'll balance strengthening and stretching as you focus deeply and regain your awareness of your body. After this workout, you'll feel more energized instead of depleted.
Low-Impact Barre Workout For High-Impact Results
For this workout, you'll need a barre, countertop or chair.
Plie + Side Stretch
This combination targets the side of the body, bringing more space into the ribcage and the side-waist.
Stand with feet wider than hip distance apart with your toes pointed open to the sides. Bend your knees, bringing them over your heels, into a plie squat. You'll want to make sure you keep your core engaged and your spine lengthened. Hold the barre with one hand and reach your other arm out to a "T."
As you inhale, reach your arm up and over toward the barre as you lengthen your legs. Exhale as you lower your arm to a "T" and bend your legs to a plie. Repeat for 10 rounds and switch sides.
Plie Pulse + Lunge
This combination targets the core and hips as you rotate.
Stand next to the barre with your heels together and toes turned out. Draw your navel into your spine and engage your glutes to help lengthen your lower back. Bring one hand on the barre and reach your other arm out to a "T."
Inhale here and exhale as you turn toward the barre and into a lunge. Bring both hands onto the barre, with all 10 toes pointing straight ahead. As you inhale, open back to your plie. Repeat 10 times and switch sides.
Leg Lift + Tilt
This combination targets the back of the body, including the glutes, hamstrings and lower back.
Stand facing your barre with your heels together and your toes turned out. Draw your navel into your spine as you reach your right leg out behind you, lifting it off the ground as you point your toe.
Squeeze your right glute as you lift your leg to parallel tilt forward. Keep the your abdominal muscles strong and hug your elbows close to your ribcage. Tilt back to the start position. Repeat 10 times and switch legs.
Barre Squat + Stand
This combination targets the glutes and thighs.
Stand facing the barre with your feet wider than your hips and toes turned forward. Draw your belly button into your spine as you sit back into a squat, with your torso at about 45 degrees and your arms extended to the barre. Make sure your knees stay over your heels and your weight is over the heels by lifting your toes off the ground. Press into your heels and zip in the abdominal muscles as you release your arms and stand tall. Repeat 10 times.
Incline Plank + Chair Squat
This combination targets the entire body.
Stand facing the barre with your feet together and hands on the barre. Walk your feet back until you can stretch into a flat back, with your arms straight and your hips over your heels. Lift your heels as you bend your knees into a low Chair Squat. Engage the core by drawing the belly button into your spine and squeeze your inner thighs together. Inhale as you straighten your legs and lift into an inclined Plank pose. Exhale back to your Chair Squat. Repeat for one minute.
Small Plie + Twist
This combination targets the core, hips, and quads.
Stand at the barre with your heels together and your toes turned out. Bend your knees and lift your heels off the ground but pressing together. Keep your shoulders over your hips and your core engaged. Reach your right arm across the barre to the left, rotating your torso slightly. Pull it back as you reach the left arm across. Continue alternating as you twist through the spine but keep the legs steady. Repeat for one minute.
Photos courtesy of author