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Low Impact Lower Body Barre Workout

I pulled these barre exercises from our Barre Sport workout program. It’s a mix of everything I love … strength, toning, endurance, sweatin’, and dance. When I say dance, I don’t mean choreography. I mean sculpting, strong moves that burn and tone to reveal our muscles! NO dance background is required. It’s a 6-week program that will get you ready for Summer. We marry great Barre moves with agility, mobility, and boxing to increase that heart rate.

Train Track Tap

Focus: Strengthen Gluteus Medius & Stretch Hip Flexors

Stand with your right foot firmly planted on the floor, toes facing forward, leg slightly bent for stability. Extend your left leg behind you, touching your toe to the ground about two feet behind you. Begin with your arms straight down by your sides. Lift your left arm, reaching it up over your head, stretching to the right. While you lift your arm, lift your back leg and move it horizontally to the right, tapping your toe on the ground behind your right foot. Lower your arm and bring your foot back across to the starting position.

Figure 4 to Extension

Focus: Gluteus Minimus and Gluteus Medius

Grab a chair that is about waist height. Stand next to the chair with your torso facing forward, left hand on the chair and your right hand on your hip. Bend you right leg as you squat down and lift your left foot up onto your right knee, left knee pointing toward the chair. Slowly stand up and extend your left leg straight behind you, leaning forward as you lift your leg. Swing your left leg forward and back onto your right knee as you squat down. Repeat the motion, swinging your left leg back and forward as you squat.

Low Impact Lunge & Kick

Focus: Quadriceps

Grab a chair that is about waist height. Stand next to the chair with your torso facing forward, left hand on the chair and your right hand on your hip. Reach your left leg as far back as you can and bend your right knee at the same time so you are doing a deep lunge. Stand up and kick your left leg straight out in front of you as you stand. Reach back again with your left leg to repeat the lunge and kick.

Squeeze and Lift

Focus: Hamstrings & Gluteus Maximus

Hold on with both hands to the back of a chair that is about waist high with your body facing the chair. Lean forward slightly and lift your left leg back. Place a small rubber beach ball behind your knee and squeeze onto the ball with your glutes and calf. Holding the ball tightly, lift your left leg slightly, pushing your toes toward the ceiling. Keep squeezing and lifting, engaging your quads.

Glute Push Up

Focus: Gluteus maximus, medius and minimus

Hold on with both hands to the back of a chair that is about waist high with your body facing the chair. Lift your left leg, extending it straight behind you as you lean forward- your torso should be at about a 45 degree angle from the floor. Bend your right knee to lower your body slightly as if you were doing a push up. Be sure to keep your back leg straight and your glutes tight as you repeat the push ups.

Bridge with Glute Stabilization

Focus: Hamstrings & Glutes

Lay on your back with your knees bent, feet planted flat on the floor and arms by your sides. Place a small rubber ball under your left foot. Push your hips up off the ground and toward the ceiling, being sure to keep the rubber ball firmly in place. Lower your hips back down and then push them up once again. Make sure the top half of your body remains still and your abs are tight as you raise and lower your hips and keep the rubber ball stable.

WE MOVE, NURTURE & SUPPORT.
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