Do you ever wonder what goes on in a barre class?  Though classes will vary, the concept of "barre" was founded by Lotte Berk, a Russian dancer. She used precise, small movements with specific alignment to create slim, fit, physiques  on the Upper East side of Manhattan. Many of her former teachers have branched out on their own and it has continued to expand across the globe. That is why you will see Bar Method, Pure Barre, Pop Physique, Exhale, and others, popping up in a town near you.

Here are some basic barre moves that are universal to all barre classes.  I’ve put them in a common order of class format.  Classes vary, however, in both quality and order.  This is the standard Bar Method format.  A class that I highly recommend for its commitment to safety, effectiveness and quality instruction all around.

Shoulders:

Using a light weight in each hand, straight arms are lifted in front of the body from shoulder to thigh in alternate fashion.

Controlled shoulder presses.  With elbows bent at 90 degrees, both arms move from shoulder height and down to just before waist. This can alternate with tiny presses at shoulder level.

Exercises are meant to build strength primarily in the anterior deltoid.  

Arms:

1. Tricep/rear deltoid extensions.  This is another staple and when done correctly works the rear deltoid and tricep.  You start in a lunge position that is modified to have the back leg about 1 foot outside of hip.  Bending forward at waist with abdominals pulled up, extend the same arm as back leg to above hip level. The weight should be very light (1 to 3 pounds is common) and arm stick straight.  Lift and lower arm with control.  This is done with high repetitions, usually more than 20. 
2. Bicep curl:  The bar technique has you extend your arms off of your waistline so the weight will be lighter than what you may be used to. (3-5 pounds)   Flex and extend biceps for about 20 repetitions.   
3. Triceps dips on floor, 20 to 40 reps are usual. These are always tough and usually done right after push-ups.  

Chest:

Pushups: performed full body, modified on knees or against barre.
Upper body stretch for triceps and chest.  

Calves/calf stretch: simple calf raises. Straightforward up and down with stretch to follow

Barre stretch: Hamstring stretch by putting heal of foot on barre and stretching toward it.

Thighs: The hardest part of class!

1. Parallel thighs, performed on ball of feet known as "high heels" bend knees and move slowly up and down in small, precise, movements.  
2. High heel V:  Feet are in a ballet, first position, and again we are on balls of feet.  Heels are pressed firmly together.  Bend knees and move up and done from the bent knee position in a small, precise manner. 
3. High heel, parallel squat, with ball between inner thighs for inner thigh toning as well as quadricep toning.  Same small up and down movement with thighs squeezing ball.
4. Stretching: Standing heal to seat quad stretch.  Alternating legs.

Seat

1. Diagonal Seat:  A toughie for alignment.  Body is pitched at a 45 degree angle and you bring your leg behind you keeping a tuck with the seat as best you can.  From here, there are variations of lifting the back leg to activate the gluteals.
2. Fold over:  Easier to execute but must keep abs pulled in.  Leaning over bar, leg extended up to hip level behind you, make small lifts of the leg by squeezing the gluteal muscles.
3. Pretzel:  A favorite!  Sitting on floor with one leg bent at a 90 degree angle in front and one leg bent at 90 degree angle behind, lift and lover the entire back leg with small movements.

Stretch: A gluteal and hamstring stretch follows seat work.

Round Back

An exercise that continues to stretch the hamstring and calves while slimming the thigh and activating the abdominals.  It is performed with back against the wall in a low sitting position. 

Flat Back

Used primarily to kick the abdominals into gear.  Back is pressed firmly against the wall as you lift and lower your legs.  I’ve found it to cause some tension in my hip flexors so I modify.  Claim is that it elevates heart rate as well.

Abdominals

1. Low Curl :  props are used for support which helps with both back flexibility and assistance in lift.  This is a very effective exercise.  Legs are bent, feet flat on floor, support under small of back, hold the back of thighs to bring your torso up.  From there, try to release arms.
2. High Curl:  Another great exercise used primarily for the transverse abdominals.  A ball is placed behind the lower back as you move slightly back and forward against ball.  
3. Child pose is performed to stretch lower back

Supine Work

Pelvic lifts

On you back with legs bent, this standard exercise consists of lifting and lowering the pelvis.  Variations are used to work different areas of the backside and alleviate boredom. 

Final stretch

While lying on back, the hamstring and lower back are gently stretched. 

Sometimes I see newbies a bit confused during their first class.  The teachers do their best to assist though they have mixed levels participating and have to keep the class moving.  I highly recommend viewing barre classes online before you take a class for an introduction.  

I adore barre classes as they are low impact yet intense enough to form real physical change. They can be quite effective at sharpening our mental focus as the exercises take some thought to complete. The intensity can also challenge the mind to stay in the position long enough to get real results. This is the favorite exercise of women looking for tight, dancer style physiques. Don’t be fooled by not jumping around, it is tough!