Page 10 - Inspire Health January/February 2017
P. 10

• exercise

   SCULPT YOUR BODY WITH                                                              Barre is the increasingly popular ballet-
                                                                                      inspired workout designed to sculpt

            Barre                                                                     and develop lean muscle mass while
                                                                                      improving range of motion, balance and
                                                                                      flexibility. More than likely, you have
                                                                                      heard about hip barre studios such as

                                                                                      pure barre, bar method, barre3, flybarre,

   By: Tami Charbonnet | Model: Megan Ellender | Photographer: Milestone Photography  and xtend barre. Many gyms, fitness
                                                                                      clubs and studios also offer barre classes

                                                                                      as an option for both members and

                                                                                      group fitness enthusiasts. While each

                                                                                      studio teaches its own method, barre

                                                                                      technique focuses on small, isometric

            1. UPRIGHT PARALLEL                                                       movements and stretches to lengthen
            Keep chest lifted with head over                                          and strengthen muscles.

            shoulders, shoulders over hips, and

            hips over heels. Roll the shoulders

            back, down and away from ears.

            Pull pubic bone to belly button and

            brace tightly through the core.

1           Tuck the tailbone under slightly.

            Sink feet into the floor and stay                                            3. RELEVÉ PLIÉ

            in one place while you bend the                                              Stand behind a

            knees. For a more advanced                                                   bar or a chair and

            option, lift onto toes and stay.                                             face it with legs

            Open arm gently and allow it to                                              together and toes

            hover at shoulder height as you                                              pointing forward.

            hold the position on feet or heels   3                                       Gently place hands
            for 1 minute                                                                 on the bar or chair
                                                                                         back for support.
                                                                                         Squeeze inner thighs

            2. FROM UPRIGHT                                                              together and lift

            PARALLEL                                                                     heels high off the

            lift onto tip toes with hand                                                 ground. Keeping

            gently lifted overhead. Hold                                                 shoulders stacked

            position for 1 minute.                                                       over hips and thighs

                                                                                         engaged, bend

                                                                                         knees and lower

                                                                                         body straight down

            4. SECOND POSITION PLIÉ                                                      until thighs form a

            Take a wide stance and point                                                 45-degree angle

            your toes about 45 degrees                                                   with the floor.

   2        outward. Extend arms gently                                               4  Without dropping
            over head. Keeping your knees                                                heels, extend knees
            behind your toes, and your                                                   to come back up to
            shoulders stacked over hips,                                                 a standing position.
            bend knees to lower body until                                               That's one rep.

            thighs are parallel to the floor.                                            Continue for

            From this position, stay for one-                                            one minute.

            minute. Attempt 10, one minute

            repetitiions. Don’t worry, you

            may need to build up to 10,

            one-minute reps.

10 INSPIRE HEALTH JANUARY · FEBRUARY 2017
   5   6   7   8   9   10   11   12   13   14   15