5 Barre exercise moves using chair

These 5 Barre workouts let your muscles shake and give you refreshment and energy. Be sure to listen to your body and take breaks if necessary! Let's begin.

1. Wide second


All you need is a chair for this workout. You can use a rug under your feet if you wish.

Target areas

Works mainly on the quadriceps and the inner thigh muscles


  1. Warm up for 3 to 5 minutes or take these simple quiet moves after a vigorous and energetic walk.
  2. Keep the chair balanced.
  3. Do not push or pull the chair.
  4. Stretch your legs wide and twist them out in the same direction as your legs are out.
  5. Bend the knees and keep the spine neutral (ie natural, not arched or attached to the lower back).
  6. Raise the heels so that the balls of the feet rest firmly below the knees for a sturdy base that has more weight on both the big toe and the other, less on the outside of the feet to align the ankles.
  7. Lower and up just a small inch through your feet 30 times slowly.

Make it easier

  • Work higher.
  • Lower heels, but make sure the knees reach the toes.
  • Cover the body with the hips forward so that the inner and back thighs require less flexibility.

Change the Harders

  • Move faster by stretching your legs up and down for 60 reps.

2. Parallel soul

Face the chair and rest your hands lightly on top.

Step back about 2-3 feet.

Take your foreleg behind your hip and stretch it while pointing at your leg.

Slightly soften the back knee and hold the weight over your heel.

Hug your body over your hips, keeping your hips parallel.

Keep your back neutral.

Raise the forefoot up and down just once for 30 inches without letting your back move.

Change sides and repeat.


Do not articulate until now.

Make it harder:

Raise upright heel.

Lower leg to floor and then back up to 60 reps on each side. (See details below).

The buttocks and back thighs are working, which is what we want to work on! Also works for lower back. Abs stabilize. Don't forget to breathe.

While holding the chair, move your feet away from your hips and parallel.

Raise heels, keeping the knees straight.

Bend your knees and lower your body, keeping your ears over your shoulders, your shoulders above your hips and your hips above your heels.

Keep your back neutral.

Move up and up 30 inches. Make sure you are foursome enough to feel four-wheeled.


If this move is difficult for your feet due to lifting the heel, you can lift the heels as much as your strength and flexibility allow, but make sure you do not move so low. If it's still too big for your feet, you can change it if the Wide Second Position is under the heels.

Make it harder:

Just work lower and longer! Try 60-90 pulses.

In parallel, mainly the quadriceps, but also some calf muscles.

While holding the chair lightly with your left hand, twist the toes slightly.

Stand high through the crown of your head.

Fold out the right leg slightly and extend the leg firmly.

Raise left heel.

Lift your right leg about 45 degrees from your pelvis.

Squeeze your buttocks.

Raise and lower your leg just 30 inches.

Change sides and repeat.


Face your chair and use both hands to achieve balance.

Lower (left) heel.

Take your toes back to the floor and bend and push through your knees to feel the action on your right hip.

Works: buttocks and lower back muscles, mainly abdominal muscles stabilize.

Facing the chair, step back with your foot forward and your front back so that you want to vertically down and up.

Raise the rear heel.

Keep your back neutral.

Bend both knees to the lowest. (You'll know this by feeling the back of your back or the front of your thigh).

Do not move back and forth through the back knee. Think of it as a vertical move.

Also, make sure your lower point is at your knee above your back, perpendicular to the floor line.

Raise the inches 30 times up and down. Repeat for the other side.


Lower heel. Work higher. Breathe the torso slightly forward and see if it helps.

Make it harder:

From below, lift your legs up and down 60 times.

Work: mainly quad and thigh. When you lower the heel to modify, you activate the slip by pushing through the heel.


Challenge yourself, but listen to your body.

Use the mirror to check alignment.

How do these moves contribute to a smooth stomach? Three main reasons.

  1. You develop lean muscles in the largest muscle groups in the body. Muscle building increases muscle fat loss throughout the body. (Just remember to combine it with a great diet!).
  2. With my method BarreAmped and the one I created for Prevention's Flat Belly Barre, we work on a neutral backbone. We also breathe instead of holding our breath. When we breathe, rather than grasping the abscess, they actually work with the diaphragm, pelvic floor and back muscles, which are not only great for flat absolutes but also for a functional and strong core.
  3. Thinking of all the little form tricks and little moves in this laborious workout, it will help you to connect your body. It helps relieve the mind from stress, which can contribute to a decrease in cortisol levels. (Cortisol is produced too much when there is too much stress). A calmer mind can also help you make better choices, such as what to eat or drink. You just feel better.

Remember that perfection does not exist. Stop believing in these lies and start training to be better, happier and stronger. You deserve a great workout!

xoxo Suzanne


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