{"id":57473,"date":"2017-04-11T07:15:47","date_gmt":"2017-04-11T11:15:47","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=57473"},"modified":"2017-04-13T11:28:19","modified_gmt":"2017-04-13T15:28:19","slug":"beginner-guide-barre-workouts","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/beginner-guide-barre-workouts\/","title":{"rendered":"Barre Basics: A Beginner\u2019s Guide to Barre Workouts"},"content":{"rendered":"
\"Barre
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

Tucks, pulses and pli\u00e9s are some of the many signature moves you\u2019ll do once you step up to the barre. If those terms are foreign to you, don\u2019t sweat it. Many barre programs, like Daily Burn\u2019s Barre Harmony<\/a>, are designed for beginners. The six-week Barre Harmony program even includes a five-minute tutorial that introduces you to the different positions and dancer terms. Soon enough, these barre basics will come as naturally as knowing what a burpee and squat<\/a> is.<\/p>\n

TRY IT NOW! <\/strong>Daily Burn Barre Harmony Program<\/a><\/p>\n

Barre Basics: Making Each Rep Count<\/h3>\n

Before we dive into the lingo, first a quick overview. Barre exercises are known for their high reps and subtle, isometric movements<\/a>. But don\u2019t expect them to be easy. You\u2019ll feel the burn even when the range of motion is small.<\/p>\n

Becca Pace, certified personal trainer, bodyART instructor and head trainer of Barre Harmony<\/a>, says, \u201cThe subtle movements of barre target smaller, hard-to-reach muscles, like the obliques<\/a> or your inner thighs.\u201d<\/p>\n

RELATED: <\/strong>Tone Up With Daily Burn\u2019s New Barre Harmony Program<\/a><\/p>\n

If \u2014 or rather, when \u2014 <\/em>your muscles start to shake, it\u2019s a sign you\u2019re doing it right. Your muscles are working at their highest capacity, which can help improve muscular endurance down the line. Need to take a minute to breathe or reset? Do you. \u201cStopping for four to five seconds doesn\u2019t seem like a lot, but taking that break can help your body get back into proper form. I care more about proper form and quality reps,\u201d Pace says.<\/p>\n

While you\u2019ll be at the barre for most of the workout, you\u2019ll also use light hand weights to light up your shoulders, triceps and biceps, and do mat work (hello, abdominals!). Since many barre exercises stem from the core<\/a>, it\u2019s important to keep your abs active with each move, Pace says. \u201cThink about a string on top of your head bringing you up, and a laser beam on your tailbone pointing you down so you get the impression that you\u2019re getting taller,\u201d she notes.<\/p>\n

START NOW:\u00a0<\/strong>Daily Burn\u2019s Barre Harmony Program<\/a><\/p>\n

8 Essential Barre Terms You Need to Know<\/h3>\n

Even if you took years of ballet back in the day, the basics might be hazy. Here\u2019s a quick cheat sheet on the most common barre terms you\u2019ll hear in class.<\/p>\n

\"Barre
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

1. First Position<\/h3>\n

This is a standing position at the barre (or chair if you\u2019re at home). Stand tall with one hand on the barre and the other one down by your side. Your heels are together while your toes are turned out to the sides at 45 degrees. Pace notes, \u201cThe turnout should be coming from the hips, not ankles. I think 45 degrees is a good reference, but for some that could be smaller.\u201d As long as your knees are in line with the toes it\u2019s a good place to be, Pace says. \u201cIf the knees start to fall in, the feet are turned out too far.\u201d<\/p>\n

\"Barre
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

2. Second Position<\/h3>\n

Here you\u2019ll place one hand on the barre and the other one down by your side. Then step your feet slightly wider than your hips with your toes turned out at 45 degrees, if you can. From here, demi pli\u00e9s and grand pli\u00e9s are sure to follow. (See below.)<\/p>\n

SIGN ME UP! <\/strong>Daily Burn Barre Harmony Program<\/a><\/p>\n

\"Barre
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

3. Pli\u00e9<\/h3>\n

Pli\u00e9s are the bending of the knees. At the beginning of most barre workouts, you might do a series of pli\u00e9s in first and second positions to help warm up your muscles and joints. For demi pli\u00e9s, you\u2019ll lower into a half bend in your knees, and for grand pli\u00e9s, a full bend in your knees until your thighs are parallel to the floor. \u201cThink about the lines from your hip to your big toe, and the shape that you\u2019re making between your knees when you\u2019re in pli\u00e9. First position pli\u00e9 is a diamond,\u201d Pace explains.<\/p>\n

For second position grand pli\u00e9, you\u2019ll squat down low enough so that your knees are just over your toes (similar to sumo squat<\/a>). Pace says, \u201cIf you were leaning up against a wall, your hips would be perfectly aligned with your spine, and the outside edges of your feet are pressing down.\u201d<\/p>\n

\"Barre
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

4. The Tuck<\/h3>\n

Mastering the tuck comes from engaging your abs. You want to point your tailbone down and scoop your hips so that they tilt slightly forward. According to Pace, this enables your lower lumbar (spine) to straighten out as much as possible. To help you visualize it, Pace says, \u201cImagine that there\u2019s a rope tied to your tailbone, and someone is pulling it down.\u201d<\/p>\n

\"Barre
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

5. Relev\u00e9<\/h3>\n

The \u201cR\u201d in this term gives it away \u2014 raise your heels off the ground. Whether you\u2019re in first or second position, you\u2019ll raise your heels off the ground, keeping a slight bend in your knees. Be sure to roll off the ball of your foot to help you maintain balance. When your calves and thighs start to burn, you\u2019re in the zone.<\/p>\n

\"Barre
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

6. Pulse<\/h3>\n

This is where the magic happens. Pulses are a partial range of motion where you repeat quick, explosive moves to test your muscular endurance. For example, with a bicep curl, you might normally lift the dumbbell from down by your side up toward your shoulder for a full range of motion. But with a pulse, you would identify a smaller range of motion (say, two to three inches), and burn through your set at a quickened pace.<\/p>\n

\"Barre
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

7. Coup\u00e9<\/h3>\n

In French, this term literally means to cut. But in barre terminology, it\u2019s when one foot cuts into another. Pace explains, \u201cStanding on your left leg, bend your right leg and clip your right pinky toe to your left shin or your left knee cap.\u201d This position challenges your balance and forces you to find support on your standing leg. Think of this pose as another variation of tree pose in yoga.<\/p>\n

\"Barre
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

8. Attitude<\/h3>\n

If you\u2019re a fan of the ballet, you\u2019ve probably seen this one on the grand stage. Here, you balance on one leg, while the other is extended behind you, turned out and bent at the knee to form a 90-degree angle. \u201cWhen lifting the back leg, aim to lift from the outer knee and pinky toe,\u201d Pace says. Beginners can have a slight bend in the knee of the supporting leg to help with balance.<\/p>\n

Now put your knowledge to the test! <\/em><\/strong>For six weeks of barre workouts, sign up for <\/strong><\/em>Daily Burn Barre Harmony<\/em><\/strong><\/a> here<\/em><\/strong>.<\/strong><\/em>\u00a0(It\u2019s free for 30 days!) <\/em><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Signed up for your first barre workout? Time to learn the basics. From pli\u00e9s to tucks, here\u2019s a guide to common terminology, and what to expect at class.<\/p>\n","protected":false},"author":90,"featured_media":57523,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299,301],"tags":[434,430,38,265,320,213,281,341,343,100,286],"class_list":["post-57473","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","category-workouts","tag-barre","tag-daily-burn","tag-dance","tag-fitness-class","tag-low-impact","tag-pilates","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-workout","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/57473","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=57473"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/57473\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/57523"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=57473"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=57473"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=57473"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}