It is not intended to be a substitute for professional medical advice, diagnosis or treatment. To get started, we talked to Sadie Lincoln, author of Love Your Lower Body, and founder of barre3, for a workout that combines ballet barre work, the wisdom of yoga, and the strength of Pilates. How to: Facing the back of your couch or a sturdy chair, rest your hands on the support and plant your feet wider than your hips. How to: Sitting on a mat, knees bent, feet flat on the floor, lean back and place the barre3 core ball or a rolled up towel between your shoulder blades on the mat behind you. Incorporate at least five minutes of stretching at the end of each session or class to safely bring the heart rate down and release tension in the muscles. To make sure you’re adequately hydrated, weigh yourself before you work out so you’ll be able to tell how much water weight you’ve lost, suggests The American College of Sports Medicine. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine.
She is a personal trainer with a Bachelors of Science in Kinesiology (exercise science) plus she holds three certifications from the National Academy of Sports Medicine.
And since Barre3 workouts are often done in 10-minute segments, you can put the lid on that “I don’t have time” excuses jar — we’re not having it!
Try one of all of these moves while cooking dinner, watching your favorite TV shows, or as a quick break at the office. An isometric hold strengthens your muscles since you aren’t taking breaks for muscle recovery.


The ACSM recommends drinking 8-12 ounces of water 15 minutes before any workout, 3-8 ounces every 15 minutes during exercise, and 20-24 ounces of water afterwards for every pound of body weight lost.
Enlist a friend — or find support online — to help you stick to a program you’ll love all season long. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy.
Adria has dedicated her life to changing peoples perception of fitness inside and outside of the gym with great fitness tips daily!
These ballet-inspired movements have been shown to flatten abs, sculpt thighs, tone arms, and lift your rear. Your toes should be turned out, knees tracking over the middle toes, hips squared, and core engaged. To maximize your time at the barre (or support), follow these essential tips to reap the most benefits from your workout.
As you engage your muscles to stay in a posture, you’re taxing both the large and small stabilizer muscles. Lincoln also recommends rounding out barre workouts with cardiovascular activities like brisk walking, swimming or cycling. Lincoln also suggests having a post-workout snack that includes fat, fiber and protein, like a handful of raw nuts.
For added incentive, put a few dollars in a “bathing suit” jar (or whatever reward you set) every time you complete a workout.


If you can get it out of the wy early, more power to you, but the further back you push it, the less likely it is to happen.
Holding your muscles during a contraction helps to increase your strength and endurance without having to add weight. Remember to always stop if you feel sharp pain or any other discomfort. When you’re starting out, feel free to modify the moves, do fewer reps, or take a break whenever you need to. It’s better to do fewer repetitions correctly than to sacrifice form and try to muscle through the recommended reps.
It gets dark and cold and the last thing I want to do is to be out in the cold so I can sweat.
For a more advanced move, work on your balance by trying this exercise without the support. Here’s a quick 30-minute fat blasting circuit1 that can be done at the comfort of your own home.
You can always add handweights to make it a bit more challenging, but don’t go past 8lbs.



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