5 Bar Method Exercises You Can Do While Home for the Holidays
December 23, 2019
It is the season of magic. As we spend more time sipping on hot cocoa with the family, making it to Bar Method class might seem more difficult than usual. Whether you are traveling for the holidays, or just trying to stay home with your family and soak in every second of holiday magic while you can, we want to make sure you aren’t missing out on the magic of The Bar Method! While you won’t have your instructor to help you push through the shake, we’ve put together a few moves to get you through the holidays until you’re back in the studio. Follow this workout with a Hallmark movie and some cuddles on the couch with your hunny to give your body the relaxation it deserves! Keep reading for the workout.
Pushups & The Bar Method go together like presents and Santa. Pushups activate your entire body, making them the perfect exercise to warm up with. To set up for pushups, place your hands below your shoulders and open your legs to hip-width apart. Raise your hips in line with your ribs, grip your glutes and pull in your abs. Bend your elbows diagonally toward your waist to perform the pushup. If you have a holiday jingle playing in the background, you can play around with a few tempos on your pushups. We recommend 10 to 20 pushups in a 2-count tempo for a great burn! As a reminder you can modify your pushups by performing them on your knees, or lean diagonally against a wall or a counter for shoulder comfort. Now that your body is warm from pushups, what’s next?
Second Position Thigh
Enjoy all the pie AND thigh this holiday season. Second position thigh strengthens and shapes both your thighs and glutes while stretching and elongating your inner thighs and upper legs. After your pushups, move into second position thigh to warm up your lower body. To begin second position thigh, hold onto your support, walk your feet out to a wide stance and bend your knees to come down to a challenging depth. Be sure the insteps of your feet are directly below your knees. Grip your glutes tightly and pull your shoulders down. Move down an inch and up an inch for about 2 minutes. For an added challenge, hold one heel up at a time or alternate heel lifts slowly. You will love how your legs look in your holiday dress after this toning exercise!
Baby, it may be cold outside, but your body won’t be cold after this next exercise. Leg lifts target your upper quad muscles and work your standing-side glutes as well! To start leg lifts, stand on profile to your support and hold onto it with one hand with your other hand on your waist. Open your feet hip-width apart and parallel and soften both knees. Extend one leg in front of you and rest your pointed foot lightly on the floor. Raise your extended leg as high as you can without raising your hip. Slightly bend and stretch your leg for about one minute before switching sides. If you attend Bar Method class regularly, we bet you know what’s coming next…seat work!
You can include pretzel in your snack list this holiday season! Pretzel targets the gluteus medius as it lifts and sculpts your derrière. This exercise also works to firm your waist muscles; so don’t be surprised if you feel the burn there! To begin pretzel, sit on the floor and sweep your right leg in front of you and the other behind you. Create two 90-degree angles with both legs. Slide your left knee back until it is in line with your left hip. Place your right hand on the floor next to your front knee and your other hand on your front shin. Lean your torso diagonally to the right and slightly forward. Position your right hand below your shoulder. Lift your left foot off the floor and press your left hip forward. Using the side of your glutes, lift your left knee one inch off the floor. If it doesn’t come up, lean more to the right and reposition your hand. Begin to lift your leg up one inch, then down an inch. Perform this for about one minute on each side. For extra fun, have the kids join in on this exercise too!
Straight Leg Clam
The menorah won’t be the only thing getting lit this holiday season! Finish off this holiday home workout by lighting up your abs with straight leg clam. Straight leg clam is highly effective at creating definition in your six-pack abs. To set up for straight leg clam at home, lie down on your back and place a folded towel under your glutes. Raise your legs to vertical, right above your hips and soften your knees. Cross your palms between your shoulder blades and rest your head on your forearms. Begin to soften your knees a little more then extend them. Continue with this movement as you raise your head and upper shoulder blades off the floor. Each time you stretch your legs, add a small curl from your waist. Perform two sets of 10-20 reps.
We wish all of our barre babes a beautiful holiday season filled with family memories, belly laughs, and of course, some Bar Method. Enjoy this at-home workout or book your next class here.