5 Bar Method Exercises You Can Do While Home
December 23, 2019
Unprecedented times call for unprecedented measures and we’d be hard-pressed to find a person who hasn’t had their everyday routine disrupted. From the cancellation of events to statewide mandates to close restaurants, theaters, and fitness studios, our new normal has left many of us feeling isolated, unsettled and stir crazy. That’s why we’re especially proud of our studio owners and instructors who have stepped up to provide Bar Method members with virtual classes that not only offer the same exceptional workout that they experience in the studio, but also the sentiment of community and glimpse of routine that many of us are craving right now.
Have you done a live streamed class with us yet? Check with your local studio to see when they are holding live classes. You’ll be able to work out with your usual crew and instructor—you just might have to get creative on how your workout comes to life. Bar Online is another option for you until the studios open back up. Either way, your Bar Method journey can continue; here are five specific Bar Method moves you can do whenever, wherever!
Love ‘em or hate ‘em, pushups will make a regular appearance during your Bar Method class! 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 position your legs hip-width apart. Raise your hips in line with your ribs, grip your glutes, and pull in to your abs. Bend your elbows diagonally toward your waist to perform the pushup. If you have music 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
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 two minutes. For an added challenge, hold one heel up at a time or alternate heel lifts slowly. You will love how your legs look after this toning exercise!
Get ready for your legs to feel the burn! 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!
Don’t forget to add pretzel to your workout list (AND snack list) while you’re working out at home. 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
Finish off this 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 and 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.