The free lower-body Barre workout loved by A-listers that you can do in the kitchen
Date: 2024-10-26MANY of us don’t have space to swing a cat at home, let alone do a workout – but all you need is your kitchen.
Barre is a ballet-inspired workout loved by some of the most svelte-bodied A-listers, from Victoria’s Secret Models to Jennifer Aniston, Dakota Fanning and Selena Gomez.
Because Barre is high repetition but low impact, it’s a great form of exercise for anyone who might be recovering from an injury, or who doesn’t want to torture their body with HIIT or running.
It’s graceful, but it also requires strength and flexibility as you hold movements for long periods of time, gritting your teeth through little pulses that make your muscles sob.
Barre – created by Lotte Berk in the 50s – typically needs a hip-height barre running alongside wall to use for balance, much like ballet practise.
However, to do a Barre-inspired workout at home, Sophie Reynolds, a Barre and Pilates trainer, suggests using a kitchen counter.
She’s put together six moves which she says are guaranteed to burn your lower body – and you only need five to 10 minutes, a sturdy surface and a small space.
“As you can see in my video, I’m using the kitchen counter, showing just how flexible and easy it is to bring barre into your everyday life,†says Sophie.
“What sets Barre apart from other exercises is its emphasis on stability, balance, and controlled, precise movements that target smaller, often overlooked muscle groups without putting stress on your joints.
“A burn from Barre is like no other!
“Plus, it’s like tapping into your inner child; practising a dance routine while getting a workout! You can get completely lost in a flow state.â€
Your at-home lower-body Barre workout
Sophie recommends doing eight to 12 reps of each of the below moves and repeating each exercise two to three times.
Too easy? Increase the number of reps. Too hard? Lower the rep count and take rests between exercises.
Be sure to engage your core throughout the exercises and keep your neck and spine in alignment.
1. Donkey kicks
Place both hands on your worktop, with both feet flat on the floor and your torso slightly bent over towards your hands.
Lift up your left leg, bending your knee so the sole of your foot faces towards the ceiling.
Keeping that knee bent, pulse your foot up and down, making sure your other leg stays stable. You should feel this in your glutes (the bum).
For extra support against your work surface, you might want to bend your elbows for this move. Swap legs once you’ve completed your allotted reps.
2. Hip circles
Start in the same position as your donkey kicks. Lift your left leg off the floor, bending your knee to a 90-degree angle.
Keeping your torso still and your right leg stable, gently rotate your left upper leg.
As you do this, your left knee should remain at a right angle. Make sure you do the allotted reps on both sides.
3. Leg extensions
Starting in the same position as your donkey kicks, this time, bend your left leg to a right angle and lift your knee up to high height.
Now, slowly kick your leg out straight to the side, aiming to keep it at hip height, before bending your knee back towards your left hand. That’s one rep.
4. Plié pulse
Stand side-on to your worktop with your closest hand resting on the top. Your feet should be close together with toes pointing out.
Lift your heels off the floor and widen your knees out to the side. Come up on to your toes and gently bend your knees slightly before coming back up. This is called a plié in ballet.
Repeat this pulse movement for your allotted rep count, all the while keeping your back flat and gaze forward.
5. Thigh wraparounds
In the same position as your plié pulse, drop down slightly, bending the knees, and move your knees forwards and back, keeping your torso upright.
6. Heel lift to parallel plié
Stand in front of your worktop, fingers resting on the edge, feet flat on the tall.
Engage your core as you lift your heels and come up onto your toes. Ensure your knees face forward as you drop into a squat, keeping your heels raised throughout.
Then come back to standing and lower your heels down to the ground. That’s one rep.
Why barre is great for toning the body
There are several reasons why Barre needs to be your new go-to exercise.
First up, Sophie says that it’s great for strength and toning.
She adds: “By targeting smaller muscle groups, you can expect to develop strength and definition, especially in the legs, glutes and core, which also contributes to injury prevention.
“It’s also gentle on the joints and it’s accessible for all fitness levels.â€
As well as this, Barre’s focus form and alignment helps to boost your posture, leaving you feeling taller and more upright after every workout.
“The small, controlled movements, combined with coordination and balance also help improve mental focus and body awareness,†adds Sophie.
As for when you’re likely to see results, Sophie says that regular practice (three to fours times per week) along with a healthy diet and a sufficient number of steps per day (aim for upwards of 10k), could lead you to notice increased strength and flexibility in as little as two weeks, with more defined muscles and toning after just four to six weeks.
