Round 3 – Ballet Barre – Part 2 of 2

Now to extend onto what we learnt in Part 1 of Ballet Basics! remember precision is key, make sure you follow Kyly’s instructions correctly to achieve the best results!

 

 

Exercise 1

  1. If you have a bar in your gym, or a kitchen bench in your home, or any wall you feel comfortable holding onto, stand with your left hand on the wall as I am in this image below image, start with your feet in first position, now slightly bend your left leg to carry your weight, and lift your right leg into the air.

Position is Key:

  • Be sure your weight stays on your left leg
  • Don’t put any weight into your support hand/arm
  • Your right leg needs to be in a 90 degree angle
  • Your right knee, needs to be in line with your hip
  • When you look down your leg line your foot needs to be behind you
  • For beginners, right hand on your hip
  • For Intermediate to advance, right hand behind your neck

2. Now pulse your thigh up and down, the smaller the movement the better, don’t bounce your knee or change your alignment while doing so. That is why I say focus on your thigh movement.

3. Repeat this for 32 counts (that’s 4 x counts of 8 to the beat of the music)

YES IT IS MEANT TO SLIGHTLY BURN

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1

The main things I want to see you focus on are:

  • Zip in your core
  • Keep your knee up and in line with your hip
  • Don’t sink into your support hip, pull up and out
  • Don’t put all your weight into your supporting hand
  • Don’t arch your lumbar spine (lower back), having your core on will assist in this

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Exercise 2

  1. While in the exact same position as Exercise 1, now extend your right leg out to full extension
  2. It’s that simple!
  3. Be sure to keep your posture as per the above exercise, only the leg needs to be moving
  4. KEEP YOUR KNEE STILL!
  5. Your foot to knee is moving out to extension, your thigh and knee don’t need to move, we are trying to isolate this movement
  6. Repeat these extensions for 16 counts

The main things I want to see you focus on are:

  • Don’t move your knee forward or back
  • Stay in full control of your posture
  • Keep your knee at the height of your hip

DON’T DROP YOUR FOOT TO THE GROUND, YOU WANT TO GET TO THE BURN ZONE!!!

 

RANDOM FITNESS FACT

Our blood vessels act as the highways of our internal transport network system and transport blood to where it needs to go.

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Exercise 3

  1. Start in the same position as exercise one
  2. We now want you to move your right leg forward and back while keeping your hip still and facing forward
  3. Keep your core in, and remember all your posture notes from Exercise 1’
  4. Now move your knee forward for 4 counts
  5. And back for another 4 counts
  6. Keep your knee and high in line and still at a 90 degree angle, try not to drop your knee even though it is starting to burn more and more
  7. Repeat this for 16 counts + and feel the burn baby

Note: This is a great way to tone your thighs without building to much muscle but gaining strength

The main things I want to see you focus on are:

  • Not dropping your knee height
  • Keeping your core in so you support your lumber spine (lower back)
  • Keep your hip facing forward

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Exercise 4

  1. Start in the same position as Exercise one
  2. This is called Rainbows, so all you want to achieve is tiny movements of the knee
  3. Think your knee is making a rainbow shape, it moves forward slightly over the rainbow
  4. Now move your knee back slighting over the rainbow
  5. Repeat these for 4 x 8 counts

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We always suggest these styles of exercises 4 times a week along with a healthy eating plan. Remember to complete 3 x 45min cardio sessions per week. This is part of your 11 week challenge! Are you in?

We swear by these amazing techniques and routines and we hope you will enjoy them as much as we do here at Lyfestyled!

Coming Soon!!!

Fitness Friday continues next week with a brand-new round, ROUND 4!!

If you loved these great new innovative ways to shake up your fitness routine and want to see any of the previous exercises to add to these moves, be sure to check out Round 1 and Round 2 in our previous blogs.

Enjoy & Stay tuned Lyfestyled Fit Buddies!