Ballet Barre: Your New Hyper-Fixation workout
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@itstracyg these divine feminine workouts are not to be underestimated!!! #barreclassnyc ♬ original sound - LaVish✞
We saw this super funny TikTok from @itstracyg (check out her content!) and got inspired to make this article about Ballet Barre.
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This article gets into all the reasons you'll love Ballet Barre, what you need to get started, and some of our favorite studios and resources for you to try out today!
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Many girls dream of being a ballerina when they are little, envisioning themselves in tutus, gracefully gliding across the stage. However, for most, this dream remains unfulfilled as life takes them down different paths. Fortunately, ballet has evolved from its traditional, strict roots to become a new form of exercise that women are embracing wholeheartedly. Ballet Barre workouts combine the elegance of ballet with the intensity of strength training, offering a unique and effective way to stay fit.
This fusion of dance and fitness not only helps tone muscles and improve flexibility but also provides a fun and challenging workout that keeps you engaged. Whether you have a background in dance or are a complete beginner, Ballet Barre is accessible to everyone, offering modifications for all fitness levels. This article gets into all the reasons you'll love Ballet Barre, what you need to get started, and some of our favorite acccessible resources for you to try out today!
The Importance of Accessible Exercise for Women of Colour
As a Black woman whose navigated the American fitness landscape all her life, I’ve seen firsthand the disparities in health outcomes that disproportionately affect women of color. These disparities are often overlooked, exacerbated by gender and racial discrimination within medical research and practice in the United States. Women of color, particularly Black women, face unique challenges that are frequently neglected in mainstream health discussions. These challenges contribute to higher rates of obesity, hypertension, diabetes, and other chronic diseases compared to our white counterparts. Physical activity is a proven strategy to combat these health issues, yet we are significantly less likely to engage in regular exercise due to various barriers.
The systematic review by Ogechi Christiana Obi and colleagues highlights that Black women are often less physically active due to individual, socio-economic, social, and environmental barriers. These barriers range from personal concerns about body image and hair maintenance to broader issues such as the cost of gym memberships and unsafe neighborhoods. Such challenges make it difficult for many of us to participate in regular physical activity, further entrenching health disparities.
Exercise, like ballet barre, can address many of these health concerns. Barre is a low-impact, high-intensity workout that is especially beneficial for improving strength, flexibility, and overall fitness without putting undue stress on the joints. This is crucial for women of color, who may have specific health needs or may be recovering from childbirth, as low-impact exercises are gentler on the body yet still effective.
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While exercise alone cannot solve the systemic issues of medical discrimination, it is a vital tool in the broader effort to address health disparities.
Moreover, ballet barre's structured environment can provide a supportive community for women who might feel isolated in other fitness settings. The precise, isometric movements in barre classes target various muscle groups, promoting muscle endurance and enhancing posture and balance. These benefits are particularly important for managing weight, improving cardiovascular health, and increasing overall physical fitness, which are critical areas for us who face higher risks of chronic diseases.
However, access to such beneficial exercise should not be hindered by societal barriers. Creating content aimed at encouraging women of color to engage in workouts like ballet barre is crucial. I remember attending my first barre class and noticing the absence of other women of color. It struck me as odd and inspired me to use my platform to make this fantastic workout more accessible and appealing to all women.
Recognizing these barriers and actively working to dismantle them is essential. By promoting accessible exercise options like ballet barre, we can help women of color take control of their health and well-being. While exercise alone cannot solve the systemic issues of medical discrimination, it is a vital tool in the broader effort to address health disparities.
This is why Women & Sustainability is dedicated to creating articles and resources that empower women of color to explore various fitness options. By providing accessible information and resources, we aim to encourage a more inclusive fitness culture where all women can thrive. Together, we can make strides toward a healthier, more equitable future.
What is the Ballet Barre Technique?
The Ballet Barre technique has a fascinating history that intertwines the worlds of ballet and fitness. It was developed by Lotte Berk, a German dancer who fled Nazi Germany and settled in London in the 1940s. After sustaining a back injury, Berk sought a way to combine her ballet training with rehabilitative exercises, creating a unique workout regimen that utilized a ballet barre for support. This innovative method, known as the Lotte Berk Method, laid the foundation for what we now know as Barre workouts. Over the decades, the technique evolved and spread, becoming a popular fixture in fitness studios worldwide, particularly among women seeking a low-impact yet highly effective workout.
A typical Ballet Barre class is designed to blend elements of ballet, pilates, yoga, and strength training into a cohesive workout that targets multiple muscle groups. If you’re familiar with studio pilates or yoga, you’ll find some similarities in terms of the focus on core strength, flexibility, and mindfulness. However, Ballet Barre has its unique characteristics that set it apart.
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When you enter a Ballet Barre class, you can expect a warm-up session that usually begins with gentle stretches and movements to prepare your body for the workout. The main portion of the class involves a series of exercises performed at the barre, where you’ll engage in small, controlled movements, often referred to as isometric holds. These exercises focus on precise muscle contractions that build strength and endurance without causing strain or injury. For instance, you might find yourself performing pliés, relevés, and leg lifts, all of which require maintaining balance and engaging your core.
Unlike some other studio workouts that might focus on larger, dynamic movements such [like pilates— see our article on studio pilates], Ballet Barre emphasizes smaller, more controlled actions. This can be a shift for those accustomed to the flow of yoga or the full-body engagement of pilates. The pace of a Barre class is typically steady and deliberate, allowing you to concentrate on form and alignment. The workout is often accompanied by upbeat music, which adds to the energetic and motivating atmosphere.
In addition to the barre exercises, many classes also incorporate floor work and light weights to enhance the workout. You might use resistance bands, small hand weights, or exercise balls to add variety and challenge to your routine. The session usually ends with a cool-down period, involving stretching and relaxation exercises to help your muscles recover and reduce the risk of soreness.
For women transitioning from other studio workouts like pilates or yoga, it's helpful to know that Ballet Barre can be both a challenging and rewarding addition to your fitness regimen. The focus on small, controlled movements and muscle endurance will offer a new dimension to your workout experience. Whether you're a seasoned fitness enthusiast or a beginner, Barre classes can be adapted to suit all levels, making it a versatile and inclusive option.
How Does Ballet Barre Impact the Body?
Ballet Barre is renowned for being a low-impact, high-intensity workout, making it an ideal choice for a wide range of fitness levels and physical abilities. But what exactly do these terms mean? Low-impact exercises are those that minimize the stress placed on the joints, reducing the risk of injury. This makes Barre workouts accessible to individuals with varying degrees of fitness, including those with joint issues or recovering from injuries. High-intensity, on the other hand, refers to the effort and energy expended during the workout, ensuring that you are still getting a challenging and effective session despite the low-impact nature.
One of the hallmarks of Barre is the use of isometric exercises and holds. These moves involve contracting a specific muscle or muscle group without changing its length, effectively engaging the muscle fibers deeply. For example, holding a plié (a basic ballet squat) engages your quadriceps, hamstrings, and glutes, while also requiring core stability to maintain balance. Isometric exercises help in building muscle endurance and strength, creating a lean, toned physique.
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The small, precise movements in Barre classes, such as pulses and squeezes, target the muscles' slow-twitch fibers, responsible for endurance. This type of training helps to increase muscle stamina and promotes long-term muscle tone. The emphasis on maintaining proper form and alignment during these movements also improves posture and core strength. By continually engaging the core, Barre workouts strengthen the muscles around your spine, leading to better posture and reduced back pain.
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With consistent Barre workouts, you can expect to see improvements in muscle tone, body alignment, and flexibility.
Barre is not typically classified as a cardio workout, but it still offers significant cardiovascular benefits. The continuous flow of movements, combined with the high-intensity nature of the exercises, can elevate your heart rate, promoting cardiovascular health. However, the primary benefits of Barre lie in its ability to improve strength, mobility, and flexibility. Regular practice can lead to increased muscle definition, particularly in the legs, arms, and core, while enhancing overall flexibility and joint mobility.
With consistent Barre workouts, you can expect to see improvements in muscle tone, body alignment, and flexibility. The low-impact nature means it's gentle on your joints, making it suitable for long-term fitness goals without the risk of overuse injuries commonly associated with high-impact activities.
Barre workouts also excel as a cross-training tool. I incorporate Barre into my fitness regimen to complement my Pilates and running routines. Cross-training with Barre helps balance the muscle groups, reduces the risk of injury, and enhances overall athletic performance. For instance, the core strength and flexibility gained from Barre can improve running form and efficiency, while the muscle endurance developed through isometric holds can benefit Pilates exercises.
Incorporating Barre into your fitness routine can provide a well-rounded approach to health and wellness, blending strength training, flexibility, and low-impact endurance. Whether you're looking to enhance your current workout regimen or find a new, effective way to stay fit, Barre offers a scientifically-backed method to achieve your fitness goals.
Ballet Barre Resources We LOVE!
Trying out Ballet Barre for the first time shouldn't require a hefty financial commitment. That's why we recommend starting with online resources, allowing you to experience the workout in the comfort of your own home before deciding if it's right for you. By exploring online Barre studios, you can gauge your interest and see the benefits without breaking the bank.
We've curated a list of three fantastic online Barre studios that offer comprehensive classes, expert instruction, and the flexibility to fit into your schedule. These resources are perfect for beginners and experienced fitness enthusiasts alike, ensuring you can make an informed decision about pursuing Ballet Barre further. Stay tuned to discover the best options for bringing the elegance and strength of Barre into your daily routine!
1. Body by Barre
Our first option for at-home ballet barre is derived from pilates instructor Natalie Rose Edwards, TikTok famous for creating the intense, but results-guaranteed, 3-2-8 workout method. If you loved her before you’re gonna love her more when you discover her only studio Body By Barre. There, she offers full workout plans and training guides for women wanting to try barre-style workouts from the comfort of their home!
2. Barre3
Our next recommendation comes from an OG name in the ballet barre game, Barre3. Starting in 2008 from a single studio in Portland, Oregon, this brand has expanded into one of the most recognisable ballet barre franchises in the US. Their online studio brings you over 12, 000+ efficient and effective workouts you can do on your own time.
3. Move With Nicole
We’ve gushed before about how much we love online pilates and barre instructor Nicole McPherson, known online as Move With Nicole. Having amassed almost 3million YouTube subscribers, her digital workouts are beloved by women all over the world. With most requiring little to no equipment, her workouts are a killer as they are accessible!
Ballet Barre Essentials
When it comes to preparing for your ballet barre class, having the right essentials can make all the difference. Given the dynamic movements and extensive floor work involved, it’s crucial to choose workout clothes that offer both comfort and functionality. Opt for clothing that is easy to move in, such as leggings and fitted tops, which allow for unrestricted movement and ensure you can perform each exercise with ease. Sweat-wicking fabrics are a must to keep you dry and comfortable throughout your workout, helping you stay focused and energized. Additionally, grip socks can provide extra stability during those precise barre movements, preventing slips and enhancing your performance.
At Women & Sustainability, we prioritize sustainable and ethical brands, encouraging our community to make conscious choices. Before purchasing new items, we suggest checking your current wardrobe to see what you already have that might work for your barre class. Repurposing your existing workout gear is not only cost-effective but also environmentally friendly. If you do need to invest in new pieces, consider some of our favorites below:
1. LANIUS
Sporty Leggings in Lilac
These highwaistband, form-fitting leggings from LANIUS are excellent. These leggings, crafted from ECONYL® fabric, offer a sustainable option that is both supple and durable. Their high waistband provides a secure fit during workouts, and their minimalist design makes them versatile enough for everyday wear.
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2. Tentree
TechRib Wide Strap Scoop Tank in Mesa Red
The TechRib Wide Strap Scoop Tank is perfect for mindful movement and versatile enough for everyday activities. Its sweat-wicking and breathable fabric keeps you dry during workouts and looks great paired with a jacket and jeans. Made with recycled fibers from sources like plastic bottles, textile waste, and fishing nets, it is both eco-friendly and functional. This tank also features moisture-wicking properties to keep you dry and anti-odor technology to help manage odors with specially engineered yarns or a non-toxic finish.
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3. DK Active
Juniper Bodysuit in Ribbed Navy
The Juniper bodysuit from DK Active is designed as the ultimate versatile piece. Ideal for lighter workouts like yoga, it can also be styled with your favorite oversized tee or button-up shirt. Made from soft, stretchy ribbed fabric composed of 85% recycled plastic water bottles, it features a low back, square neckline, and a center front seam, ensuring it molds to your every move.
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4. hipSwan
Organic Combed Cotton Gripper Socks in Navy
Featuring a silicone sole and heel grippers, this sock provides superior traction not only for barre but also tai chi, yoga, tennis, and badminton. Made from luxurious organic combed cotton (GOTS certified) and stitched with a high-gauge needle count, this sock is exceptionally soft and durable. Additionally, with each purchase, hipSwan supports the planting of one tree.
Written by:
Teyah Nichole
Nichole is an American (she/her), animal-loving, coffee-obsessed, small-talk hating, ENFJ-T , vegetarian based in London. She founded W&S almost two years ago before starting her PhD, with a desire to learn in community with like-minded women. [Get in touch]
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As we approach conscious living, we often tend to forget this critical part of our health.