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Regardless of whether you’ve been stuck to a desk chair, your favorite armchair, or the couch, you’ve probably sat a lot – and as a result, your exercise routine can slip. That’s fine: it only takes five minutes to get your body moving, let your juices flow, and maybe even feel a little more positive.
The fitness trainer and dancer Kaley Hatfield shares a light but sweaty ballet barre workout that makes your heart beat faster with deceptively simple, calculated movements.
“Ballet Barre is such a great workout,” she tells Yahoo Life. “It really takes you back to the basics of walking, standing – everything we have to do in everyday life.”
This special training focuses on strengthening and toning the legs and glutes while working on the core and improving posture. Don’t worry if you don’t have a ballet bar at home – Kaley recommends the back of a chair or couch as support.
Step 1: Plié, relevant and straighten
Start in the first position – knees together, feet exposed. Next, bend your knees – a plié. Then stand up, hold one arm over your chest – a relevance – and finally stretch. Push your ankles forward and push your shoulder blades all the time.
“Remember, we focus on the whole body – we strengthen the legs, core and posture,” notes Kaley. Do seven repetitions on each side.
Turn 2: Straight leg with abduction
Bend forward with your legs and feet together. Come up and lift and turn your knees and open your hips. Hold on to your abs (they will also help you lift). This movement trains your hamstrings and glutes – just squeeze them together!
Don’t forget: seven repetitions on each side.
Move 3: Parallel Plié to the kickback position
First close your toes – first position parallel. Next, when everything is facing forward, stretch, stretch and stretch your arm as you kick your working leg back – just make sure you don’t hit anything behind you!
This movement specifically targets the glutes. As always, just keep pressing – and breathe. Do seven repetitions for each leg.
Step 4: plié to passé
Start in the second position with your feet shoulder-width apart and your toes pointed. Plié, then raise your arm and bend your knee (your toe should pat on the side of your knee) in passé. Then drop your feet outward and finally lift up. Make sure your standing leg is strong and pull it further into your glutes. Seven repetitions on each side!
Train 5: Rond de Jambe with plié
You are almost there! For the last exercise, start in a plié. Next, take your working leg in a semicircle around your body – a rond de jambe. Make sure that you fall and lift with every turn when you are back in the starting position. Keep your support leg in Plié.
You know the exercise: seven repetitions on each side and you’re done!
Practice on a yoga mat to make sure you don’t slip. This Gaiam mat is extremely thick and offers your feet a lot of cushioning and support.
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