5 Barre Exercises At Home (Full Body Sculpt)

How To Do A Relevé in First Position with Lateral Raises

1. Start standing, feet together, hips stacked under shoulders, spine long and tall. Hold a dumbbell in each hand, palms facing in towards your body.
2. Find first position by rotating your toes out 45-degrees, keeping heels together.
3. Then, press through the balls of your feet to lift your heels off the ground, performing a high relevé. Focus on keeping your core engaged, avoiding any flaring of the ribcage.
4. Slowly and with control, lower your heels, returning to first position.
5. Then, perform a lateral raise by lifting the dumbbells out to your sides, keeping soft bends in each elbow as you raise the weights to shoulder height.
6. With control, lower the dumbbells, returning to starting position.

How To Do Chair Position Bicep Curls

1. Start standing in a narrow stance, feet together. Hold a dumbbell in each hand.
2. Bend your knees as you lower your hips down, as if sitting in a chair. Hold this position.
3. Then, curl the weights up towards your shoulders, performing a bicep curl.
4. With control, lower the weights, returning to starting position.

How To Do Second Position Pliè Squats with Upright Rows

1. Find second position by stepping wide, heels in, toes facing out towards the corners of the room. Imagine your back is pressed against a wall. Slide your back down the wall, lowering into a wide “squat” position. Tuck your tailbone (anterior pelvic tilt) to engage your core.
2. Hold a pair of light weights in your hands in front of your hips, palms facing in towards your body.
3. With control, lift the dumbbell in your right hand up to shoulder height, keeping it close to your body as you lift, performing an upright row. As you raise the dumbbell, simultaneously raise your right heel, performing a heel lift on the right.
4. Slowly with control, lower both the dumbbell and your heel, returning to starting position.
5. Repeat, this time switching sides and performing an upright raise on the left and lifting left heel.

How To Do Balance Leg Lifts

1. Start standing on your left leg. With a soft bend in your left knee, hinge forward gently resting your fingers on a ballet-barre, chair or the heads of your dumbbells.
2. Then extend your right leg behind you, leg straight and toes pointed. Keep both hips square to the ground.
3. Squeeze your glute to lift your right leg, performing a leg lift. Keep a soft bend in your standing knee.
4. Slowly and with control, lower your right toes to tap the mat, returning to starting position.

Modification: Place your hands on a chair or countertop for increased balance support.

How To Do Boat Pose

1. Start sitting on the floor with your legs bent at 90 degrees. Lean back slightly sitting on your sit bones (two sitting bones and tailbone), keeping a nice long spine, shoulders down and back.
2. Place your hands behind your knees and lift your feet off the ground. Bent legs are extended out in front of you.
3. Slowly straighten your legs out in front of you. Raise the tips of your toes to eye-level or just higher.
4. Then straighten your arms, extending them out at shoulder height, palms facing down. Pulse your arms up and down 2-3 inches, while holding boat pose.

Modification: Keep knees bent, hands resting behind knees for additional support.