![]() ![]() To challenge add a leg extension at the back into an arabesque while completing the row, then swap legs or add a parallel squat in every 3 rows Draw in the stomach and keep a neutral spine, allow the neck to lengthen and the chest to broaden and open. Keep the torso long and lengthened, like you are in a long plank position. Legs hip width apart, elastic under feet or holding onto weights, upper body pitched forward at 45 degreesĭraw the elbows in next to the body, so they slide past the waist and up to the ceiling. Posture, Glut and Leg Toning, Pelvic Floor and Core Activation Keep the core active the whole time like you have an internal corset on. Get greater range of movement on each one but ensure knees are following the second and third toes throughout the downward range. Keep the body upright as if you are sliding in-between two panels, one in front of the body one behind the back. As the knees bend, open the arms out to the side, keeping the elbows stuck to the waist so the rotator cuff in the shoulder is enabling the opening of the shoulders and the chest. In second position legs turned out, elbows bent and tucked into the waist, palms facing up.īend the knees and align with the toes, keeping the upper body upright. So, for those long lean limbs and solid core, let’s get our Barre on! The workout can be done with an elastic, weights, water bottles or without any resistance in a circuit for 4-5 rounds. And, as we all now know, a Barre Attack workout is sure to challenge everyone – no matter their fitness level. This is the ideal full body workout for the holidays as it can be completed with limited space and equipment. 5 reps then hold in the plank, rest and repeat.Ĭheck out the Xtend Barre website, facebook or instagram for more details.Following on from our Barre Attack 101 Workout, Renee Scott (founder of Barre Attack) has put together a fantastic full body core workout for us. ![]() Hold at the top when you’re as high up as you can go, and then lower with control to your plank. It is crucial to hug your thighs together so you don’t roll sideways off the ball.Įngage your abdominals to start the lifting feeling and keep your back straight in a neutral spine throughout. Keeping your arms, legs and back straight, think of pointing your tail bone to the roof. Plank into pike (ADVANCED)įocus muscles: Abdominals, transverse abdominus and rectus abdominus, back-erector spinae, shoulder stabilisers, glutes too. Hips remain stacked one of top of the other, so no rolling forwards or backwards as you engage glutes on the side of the top hip to raise the leg. It is essential to keep your abdominals wrapping and lifting off the ball, do not rest on it. Underneath arm is supporting you, with hand on the floor and upper arm in fifth position. Leg closest to the ball bent and top leg straight. How to: Set up on the floor and drape yourself over your ball sideways. Side leg lift over the ballįocus muscles: Abs, transverse abdominus, internal and external obliques, glute medius and minimus, shoulder stabilisers. Angle your fingers in slightly so that elbows point outwards, then bend into a push-up and straighten to your start position.īend and extend. Place your hands on the floor underneath your shoulders and your thighs on the ball, or for a more challenging plank your shins on the ball. How to: Stand behind your ball and carefully roll out over it walking hands forward to set up in a plank. Here’s a sneak peak at what you can expect from one of these sculpting and toning classes!įocus muscles: Plank works everything really! Abdominals – transverse abdominus and rectus abdominus, back-erector spinae, shoulder stabilisers, glutes too, with pecs and biceps working in the push-up. Strengthening these core muscles not only leads to a flatter and more toned belly, but also a stronger and supported spine” – Shay Stafford, owner of Xtend Barre Stones Corner explains. “Adding a moving base to our exercises means we are really cranking up the challenge to our abdominals. The 55-minute cardio class, which is offered exclusively to Xtend Barre studios cranks up the core challenge to take your workout to a whole new level, proving once and for all that those enviable ballet bods are not the result of luck, but of hard work!Ī plank is hard enough on its own and already utilises most of the big muscles in the body, but when you add a fit ball to the equation, your stabiliser and deep core muscles engage, to ramp the workout right up. To those who don’t think ballet is an effective cardio workout, I have two words for you… ballet FITball (okay maybe it’s three). ![]()
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