Awesome Feel-The-Burn Moves
Pilates Style|May - June 2019
Awesome Feel-The-Burn Moves

Up the ante on your balance, strength and flexibility with a dance-inspired workout that brings a Pilates foundation to barre work. All you need is a resistance band for these feel-the-burn moves— there’s no barre required!

Tracey Mallett

I’VE ALWAYS BELIEVED THAT PILATES IS A WAY OF LIFE THAT CAN TRANSLATE INTO MANY DIFFERENT AREAS OF FITNESS.

I love to fuse different exercise modalities with Pilates to enable freedom of movement while using the intelligent approach of Pilates. Bbarreless® was created at a time when barre workouts became popular, and after seeing the growth of bootybarre, my Pilates/dance/ yoga/barre workout, it led me to bring a fusion-based program to the center of the room. The movements in bbarreless mimic what you could do at a barre with a strong Pilates theme.

I personally love to add a dance element into the mix, as I truly believe we’re all happier when we’re dancing; I think you’ll find that bbarreless delivers that fun factor.

Standing work is important for balance and stability, so half of the class is done standing with movements consisting of active flexibility, lower body strengthening and awakening the proprioception of your entire body. The resistance band is one of my favorite tools, since it’s so versatile; it provides a formidable strength challenge while also helping you control your movement.

I’m excited to share bbarreless with you!

SIDE KNEE BEND LIFT

THE BENEFITS

• Strengthens the obliques in a standing position.

• Increases hip mobility for better balance and lateral flexibility.

• Works on lower-body strength, specifically for the quads and hamstrings, which promotes overall stability.

START Stand in a wide plié position with your legs slightly externally rotated at your hips, shoulders over your hips and knees bent. Holding the band wide and taut, extend your arms overhead, actively reaching out to the sides of your body as you relax your shoulders.

MOVE Side-bend laterally to one side as you lift your leg, bringing your lowest rib toward your hip bone to activate your obliques. Lower your leg and return your arms overhead. Do 8 reps. Repeat on your other side.

TIP Allow your knees to move diagonally forward with your toes pointing to the front corners of the room—keeping your knees over your first two toes—this will encourage more external rotation in your hips, as you side bend to promote a stronger oblique contraction.

T ARABESQUE

THE BENEFITS

• Increases lower-body and core strength while vertical.

• Enhances balance and hip stability.

START Stand with your feet in parallel, and reach the toes of one foot behind you. Hold the band taut in your hands overhead, actively reaching your arms out to your sides as you relax your shoulders and draw in the abdominal wall.

MOVE Hinge forward from your hips into a straight line as you lift your back leg while keeping your hips square. Continue hinging forward, until you reach a letter T position with your biceps by your ears. Return to standing. Do 8 reps. Repeat on your other side.

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May - June 2019