Step Up to the Barre

And make sure you bring a "cocktail" aka: Water Bottle!

Barre Moxie with the ball!

Are Barre Workouts Good for You?

I receive this question a lot, to which I usually answer, "it depends.”

As you many of you know, two years ago I went through a certification course to teach barre classes. As a Pilates instructor and former dancer it seemed like the natural thing to do. I was looking for a way to incorporate more variety into my teaching.

One of the main reasons I decided to pursue my barre certification was to bring a smart, safe, effective perspective to the barre fitness world in my classes.

If you've taken barre classes in person you may have noticed that they vary greatly from studio-to-studio and teacher-to-teacher. This is true for most forms of exercise, but as the barre trend is on the rise (BootyBarre, Floor-Barre, Pure Barre, BarreConcept, Barre 3, etc.) I think it is important to make sure that we are being smart about our approach to these kinds of workouts.

Barre classes are ballet-inspired workouts that were originally pioneered by German dancer, Lotte Berk in the 1950’s.

I chose to complete my certification through BarreBiz/Barre Above because they are known for following intelligent, safe, protocol while still providing great results.

As former dancer, I know that ballet movements can be hard on the body. And as an instructor, I hear of clients dealing with pain and injury from barre class when they were simply trying to do something good for their body.

So my tips for a safe, effective barre workout are inspired by my training through BarreAbove & my extensive training in ballet.

Tips To Avoid Injury In Barre Class:

1. Avoid the the dirty FOUR LETTER WORD.…TUCK

For many barre-devotees the first thing they think of when they think of barre class is "tuck! tuck! tuck!”. This is the idea of tucking the pelvis underneath you “just like you would do in ballet.” The problem is - as a ballerina - you don’t tuck! The cue is used in ballet class to be understood that you do NOT STICK OUT your backside but you keep your tail underneath you and in a “neutral position".

This is one of the biggest areas of concern when it comes to barre class. Excessive tucking can lead to overuse injuries and aggravate your back, hips and knees.

Instead keep your spine in neutral, your lower back long. You will still get great work from the exercises and will avoid long-term damage. Think of stacking blocks - ears over shoulders, shoulders over hips, hips over feet.

2. Modify the exercises for your body.

Classes can be great for energy and motivation, but they can also lead you to push yourself too far. Avoid the temptation to "push through the pain", keep up with the person next to you and ignore the cues your body is giving you.

Approach barre just like you would Pilates; with mindfulness, awareness, precision and control.

This may mean a lower releve, less turnout, or smaller knee bends...the modifications will be unique to your body.

3. Bigger is not better.

I know we all want to look like beautiful ballet dancers, but let's be honest, some of us just don't have that kind of body.

So rather than focusing on kicking your legs as high as you can or squatting as deep as you can, focus on the proper form and position and work within your own healthy range of motion. You'll actually see BETTER results when you're working with proper form.

The burn you feel means you’re burning fat…….No. Just … no. These are all what I call zombie ideas, no matter how many times they’re killed they keep coming alive again. The burn is actually triggered by the metabolic byproducts that naturally accrue during challenging activity that lasts from about 30 seconds to three minutes. If you contort your body for the sake of bigger movements you'll miss the specific muscle groups that will lead to a stronger, more toned body. Working through the burn can improve your endurance for that movement which is why keeping the movement smaller or slower will lead to that stronger, more toned body. Quality - NOT QUANTITY is Key here.

4. Don't forget the core connection.

Just as you would in Pilates, focus on maintaining a stable core. Draw your abs in and up, or envision a corset wrapping around your waist as you perform each exercise. This will keep you safe and strengthen your abs at the same time. You’ll hear me cue you numerous times in class: STAND TALL!

5. Find a qualified instructor who uses smart cues.

A good group fitness instructor will give options to make moves easier and to work around physical limitations. If your instructor is only yelling at you to push through the pain and feel the burn, you may want to find someone new. Don't get me wrong, there is nothing wrong with the burn! Just make sure your instructor is also teaching you how to move safely and listen to your own body. Don’t feel discouraged if you end up modifying a lot of the exercises. Most of us have do not have the joint mobility or postural alignment to execute the barre movements properly right out of the gate.

So Step Up to the Barre and be sure to bring your "Cocktail"!

"Embrace the Shake"

Kimberly