Short on time? Try this five-minute barre workout to build lower-body strength
Just five moves and no equipment needed
If you’re looking for an all-round type of exercise, look no further than Barre which combines strength training with flexibility and balance.
“The small, controlled movements and core-centric positions target muscles in a way that builds endurance and strengthens focus for a well-rounded, full-body workout experience,” explains certified barre instructor Kelly Miliano McHale.
But it’s not just about the physical benefits. “Barre strengthens the mind-body connection too,” adds McHale, who is a member of the Mindbody Wellness Council for the Mindbody app.
With a focus on synchronizing action with breath, it’s a form of mindful movement that can offer stress relief, too.
Whether you’re new to exercise or want a add barre as a complementary routine, McHale’s five-move, five-minute barre routine will help to build lower-body strength and improve balance.
1. Plié pulse
Sets: 1 Time: 1min
How to do it:
- Stand with feet as wide as you can, toes turned out slightly, and hands on hips (or clasped close to your chest).
- Bend your knees and lower into a wide squat, keeping your knees tracking over your toes, and your shoulders over your hips.
- Keep your heels on the floor, with your chest upright, back flat, tailbone neutral and core engaged.
- From the bottom, pulse up and down one to two inches for one minute, squeezing your thighs at the top of each pulse.
Trainer tip: Focus on strong posture and joint alignment rather than the depth of the squat.
2. Curtsy lunge pulse
Sets: 1 Time: 30sec each side
How to do it:
- Stand tall with your feet hip-width apart and your hands on your hips.
- Step your right foot back and to the left, crossing it behind your left leg, placing the ball of your right foot on the floor.
- Bend both knees to lower into a curtsy lunge, keeping your shoulders over your hips, chest lifted, back flat, tailbone neutral and core engaged.
- Pulse up and down one to two inches for 30 seconds (not alternating legs like the video).
- Keep your front knee tracking over your ankle and squeeze your thighs and outer glutes at the top of each pulse.
- Return to standing and switch sides.
Trainer tip: Keep both hips facing forward. Add weights such as dumbbells or a kettlebell if you need more of a challenge.
3. Standing attitude leg lift
Sets: 1 Time: 30sec each side
How to do it:
- Stand with your heels together and your toes pointing out slightly, holding a wall or chair for balance if needed.
- Engage your core and keep your shoulders over your hips, your chest upright, back flat, and tailbone neutral.
- Bend your right knee slightly and lift it behind you and to the side.
- Keep your hips facing forward and don’t lean away from the lifted leg.
- Lower it with control.
- Switch sides after 30 seconds.
Trainer tip: Picture a clock and think of lifting your leg towards 4-5pm.
4. Relevé calf raise
Sets: 1 Time: 1min
How to do it:
- Stand with your feet hip-width apart and your hands on hips, or resting lightly on a wall for balance.
- Engage your core and keep your shoulders over your hips, your chest upright, back flat, and tailbone neutral.
- Rise onto the balls of both feet as high as possible.
- Lower slowly with control, but don’t let your heels touch the floor.
- Move slowly enough to feel the calves working through the full range of motion.
Trainer tip: Spread your weight through all 10 toes, and avoid your ankles rolling in or out.
5. Standing core wrap and hold
Sets: 3 Time: 20sec hold Rest: 10sec
How to do it:
- Stand tall, with your feet hip-width apart and a slight bend in your knees.
- Place your hands on your rib cage and inhale deeply, feeling your rib cage expand.
- Exhale slowly and lower your rib cage toward the midline of your body to activate your abdominals.
- Your spine should stay still—this is an internal engagement, not a crunch.
- Hold the engaged position for 20 seconds, breathing steadily.
- Release for 10 seconds, then repeat two more times.
Trainer tip: This is isometric core engagement, “wrapping” the ribs down and in.
This move requires mind-body connection; keep practicing if you’re not feeling your abs engage at first. You can also try this move lying on your back with your knees bent, and feet flat on the floor.
