Grace UNDER PRESSURE

Barre workouts don't just build strength and improve posture - they also nourish your mind. By boosting mental focus, releasing feel-good endorphins and easing stress and anxiety, barre lifts your mood and helps you feel more grounded. Try this mindful sequence from Alice West to reconnect with your authentic self

- Alice West

PLIÉS IN FIRST POSITION WITH HEEL LIFT

Benefits: Builds strength in your calves, ankles and core, while improving balance

Reps: 10-15

Face the barre or a sturdy chair with hands resting gently and elbows bent, or start with arms in first (see final point). Keep your heels together and toes turned out to the sides in a 'V' shape (first position). Keep your spine tall, shoulders down and hips aligned over heels.

Lift your heels (A) and slowly bend your knees, keeping your heels pressing into the floor. Keep your back straight and torso lifted, knees track over your toes.

Lower down just far enough to create a gentle diamond shape between your legs (B). Hold for a breath and return to standing.

To progress: use first position for your arms, pictured.

PLIÉS IN SECOND POSITION

Benefits: Improves lower-body strength, particularly in the inner thighs, glutes and quadriceps. Also improves hip mobility, core engagement and posture alignment

Reps: 10-15

• Face the barre or a sturdy chair with your hands resting gently and your elbows bent, or start with arms in second (see final point). Place feet wider than hip-width apart and have your toes turned out about 45 degrees - this is second position (A). Keep your knees straight, spine lifted and hips centred over your heels.