Dance Workout Back Exercise Work Balance Workout Mistakes Barre Workout Barre Exercise The Best and Worst Barre Exercises
Choose the right moves to lift your seat and lengthen your body so you look like a dancer, no ballet slippers required.

Worst: The Grand Plie

This exercise—which is a combination of a deep squat performed with your feet turned out, heels raised, and pelvis tucked under—is problematic from many perspectives, says Keli Roberts, an international fitness educator and master trainer for the American Council on Exercise (ACE).
The Best and Worst Barre Exercises
“Squatting in an extremely externally rotated position places high stresses on the sacroiliac joint in the pelvis, and it also places the glutes in a position of insufficiency.” To “fire” effectively, they need to be stretched before they are contracted, as in a regular squat, she explains, but the stance for a grand plié shortens the glutes.
Roberts adds that squatting with the pelvis tucked places greater stress on the lower back. A neutral spine should be maintained when bending at the hips, as that position not only keeps the back safer, but it also contributes to the stretch of the glutes and thereby enhances muscular recruitment, meaning better work for your backside.

Best: The Ball Squeeze

Whether you choose to perform this move holding onto the barre or not, keeping the feet pointed forward and squeezing a small sponge ball between the thighs helps work the glutes and calves while protecting the back and knees, says Leslee Bender, a functional training specialist and creator of the Bender Ball and Bender Barre None® program.
How to do it:
The Best and Worst Barre Exercises

A. Stand with feet hip-width apart and toes pointed forward. Place a small sponge ball between thighs. Engage core and, keeping spine neutral, hinge at hips and lower into a squat, gently squeezing the ball throughout the movement.
B. With control, rise back to starting position and then extend legs, lifting up onto toes for a calf raise. Do 12 to 15 reps.

Worst: Pulsing In Attitude

Small repetitive leg movements in an attitude position allows for so much potential to use the lower back to initiate the movement rather than the glutes and the hamstrings,”
The Best and Worst Barre Exercises
says Shannon Fable, owner of Balletone® and director of exercise programming for the Anytime Fitness franchise. So chances are you won’t challenge the muscles you intend to but could end up with back pain

Best: Leg Lift

To protect the back and better challenge the glutes and hamstrings, Fable recommends performing full leg lifts from a reach back position in which the standing leg is bent and the lifting leg is outstretched behind you. Keeping the core engaged and the spine in a neutral position will help to keep your back pain-free while strengthening and sculpting your “seat.”
How to do it:
The Best and Worst Barre Exercises

A. Stand in first position with heels together and feet turned out, hands on hips. Step right foot behind you, aligning heel of left foot and arch of right foot as you bend left knee.
B. With weight in left leg, lift right leg behind you with control. Lower right leg almost to the floor, then back up again. Do 12 to 15 reps, then switch sides to complete set.

Worst: Pulsing Pile

This small up-and-down movement performed in a wide turned-out second position is one of the most common and deceptively ineffective exercises you will see in barre class.
The Best and Worst Barre Exercises
It only strengthens the muscles of the lower body in a small range of motion around the hip and knee joints, says Julz Arney, a world-renowned group fitness instructor and creator of BarreWRX.

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Ghulam Haidder

Ghulam Haider is a Pakistani Professional Blogger, Online Entrepreneur, Internet Celebrity, YouTuber and Social Media Activist.

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