Build lean muscle and deep core strength with this pilates barre class at home. We’ll strengthen every muscle in the body with this pilates class at home. Pilates barre blends the sculpting power of barre with the core-strengthening focus of mat pilates, creating a dynamic workout that will leave you feeling strong and energized.
Although you may know me as a strength training instructor; I spent years teaching cardio barre classes in-person at local boutique studios here in Minnesota.
Pilates classes and barre workouts are renowned for what we call the sneaky “barre burn”.
Performing small pulses or isometric holds at the most challenging point of an exercise (such as holding at the bottom of a squat) allows us to isolate and target the hard-to-reach accessory muscles that can be overpowered by larger muscle groups during compound exercises.
These pulses and holds also keep the muscle under constant tension, which is one of my favorite methods for building strength and endurance without adding additional equipment or high-impact exercises.
25-Minute Pilates Barre Workout
Achieve your fitness goals at home with this guided, full body, pilates barre workout.
A complete workout targeting every muscle group in the body: the lower body (quads, hamstrings, glutes, calves, and thighs), upper body (biceps, triceps, back, shoulders, and chest) and core.
Targets: Glutes, quads, hamstrings, core, biceps and shoulders.
How To Do Alternating Reverse Lunges with Pulses
Begin in a neutral standing position, feet shoulder width apart. Hold a dumbbell in each hand at your sides.
Step your right foot back into a reverse lunge, lowering down so both knees form 90-degree angles.
Press through your front left heel to drive forward, returning to a standing position.
As you stand, drive your right knee forward, balancing on your left foot. Right thigh is parallel to the ground.
Hold this balance knee drive position, then keep your arms straight as you slowly raise your arms in front of you. Lift your arms until they are straight overhead, dumbbells stacked over shoulders.
Slowly and with control, reverse the motion, keeping your arms straight as you lower the dumbbells towards your hips, returning to starting position.
Modification: Omit the knee drive, kickstanding your toes for more balance support instead.
Rear Leg Lift and Single Arm Back Row
Targets: Glutes (gluteus maximus, gluteus medius and gluteus minimus), back muscles (latissimus dorsi, rhomboids, erector spinae and lower back) and core.
How To Do Rear Leg Lifts and Single Arm Back Rows
Start standing on your left leg. With a soft bend in your left knee, hinge forward. Option to gently rest your left fingertips on a chair, countertop or ballet-barre. Hold a dumbbell in your right hand.
Then, extend your right leg behind you, leg straight and toes pointed. Keep both hips square to the ground.
Squeeze your glute to lift your right leg, performing a leg lift. Keep a soft bend in your standing knee. As you lift your right leg, pull the dumbbell in your right hand back towards your right hip, performing a single arm back row.
Slowly and with control, lower the dumbbell and lower your right toes to tap the mat, returning to starting position.
Second Position Pliè Squat with Front Raise
Targets: Glutes, quads, hamstrings, inner thighs (adductor muscles), shoulders, upper back and core.
How To Do Second Position Pliè Squats with Front Raises
Find second position by stepping wide, heels in, toes facing out towards the corners of the room. Hold a pair of light weights in your hands in front of your hips, palms facing in towards the body.
Slowly lower your hips, imagining 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.
As you lower into a low squat position, perform a front raise by lifting your dumbbells straight in front of you, raising the weights just to shoulder height.
Hold the low pliè squat and keep the dumbbells at shoulder height as you open each arm out to the sides, aiming to keep your arms as straight as possible. As you open your arms, squeeze your shoulder blades together, engaging your back muscles.
Then, reverse the movement, bringing the weights back towards the front of the room.
Slowly and with control, lower the dumbbells down towards your hips as you stand tall, returning to starting position.
Start lying on your right side, legs extended and feet staggered so that your left foot is slightly in front of your right foot. Plant your right hand on the mat underneath your right shoulder.
Pull your navel towards your spine to engage the core, then press evenly through your right palm and feet to lift your hips off the mat, finding a side plank position.
As you lift your hips, reach your left arm overhead and away from your feet, forming a long line from toes to fingertips.
Hold for a second, then slowly lower your hips, bringing your right knee down to tap the mat before repeating.
Modification: Perform a modified side plank, keeping your inside knee planted on the mat throughout the entire movement.
FREE 2-WEEK PROGRAM
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Barre pilates is a hybrid workout that combines elements of ballet barre, pilates, yoga and strength training. It emphasizes challenging core strength and creating long, lean muscles throughout the body. These workouts are also known for improving deep core and pelvic floor strength, increasing flexibility and mobility, and improving balance, posture and mental health.
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Pilates Barre
Pilates Barre
