[AARP's Get Moving Wherever You Are]
[10-Minute Barre Workout with Fitness Expert Kathy Smith]
Hi I'm Kathy Smith and this is a 10 minute Barre class.
Normally a barre class is at a ballet wall
but we're gonna be using a chair today you can also use a
tabletop or a counter top and
I'd love it if you could grab a hand towel, and I'll show you why
in just a little bit.
So make sure you have enough space and remember this is
your work out, you can personalize it, you could rewind it
you can pause it, you can do it twice and you can modify it.
Make it yours.
And with that in mind let's get started with a warm-up.
Just start with some toe taps forward and
notice I'm just swinging my arms opposite
are opposite leg, this is just to warm up the body.
Think about the breath and the posture.
Shoulders over hips abs engaged.
Rib cage closed now let's bring up that knee.
Just bring it up slightly and you still
reaching for that foot still swinging those legs and arms.
Opposite arm opposite leg.
inhaling and exhaling.
Now let's help that leg up a little bit by grabbing
it and using your hands to just get a little
further range of motion up and down.
Adding some arms to this
arms go over head and now pulling it down.
Pull and pull and now take it side to side.
So pulling it across your body.
Reach and pull reach and pull
Use those obliques as you twist side to side.
Start to feel a little more mobile and circulating
through your body.
Okay, are you warmed up here we go.
First move is going to be first position
so your heels glued together come up on the heels
right on your toes, your heels come up and
let's plie down take it down and
come up.
Now each time you come up I want you to think about
engaging those inner thighs, squeezeing the glutes as you
lift and go into your range of motion.
So, down up now you can go a little further
if that feels good.
Or whatever feels good for you.
Shoulders are stacked over the hips, neck is long
and your breathing of course.
Now let's hold it down here, hold it at your bottom
whatever your limit is and hold it for eight, seven
six, five, four squeeze those
heals, squeeze your buttocks and lift it up
ready for another set.
Take it down squeeze it, two
three, four a little lower, six,
seven, full range for two full range.
Last one.
Okay, change to second position
little wider out knees go directly over the toes
as we take it down and come up.
Now again your range of motion.
Your range of motion might be right here otherwise take
it all the way to the bottom.
Making sure that your knees are staying directly over the toes.
Give me two more like this and now
hold it down.
Those pulses again.
Eight, seven, six, five, four, three, two up
and down again four times.
Four, three this time we're gonna take it down
hold down and bring your heel up
and now pulse it low, low, low
Give me four more like that.
Abs engaged all the way up and all the way down.
Of course the heel down all the way up for two let's do
the other side, take it down heel comes up
press for four and
three and two give me a couple more
I think two more if you got it, okay.
All the way and All the way down.
I love that feeling just at that point when you think it's time to stop
Okay, let's take it to an arabesque so shake the
hips out, extend the leg facing
closest to me, turn it out and now lift
it up.
So your supporting yourself on your chair.
The leg is lifting up and down, I am
extending through that back leg but notice my standing
leg is slightly bent not locked up
and as I extend back I shoot the energy lifting up
with my knee cap and now let's hold up their end
and lift two, three, four,
five, six, seven, eight.
Full range of motion up and down.
Two more like this.
But this time hold it up and give me a little circle.
Circle whichever direction you want because we are gonna reverse it.
And now let's reverse it.
It's a really tight circle and you should
feel it in your glutes, your outer thigh
and your knee cap because your
bring up on that kneep cap okay full range again.
Down and up for four, three, two and one.
Time to grab our towel.
Roll your towel up like this
Place it in between your legs just like that.
And now we are gonna be squeezing our legs together and
squeezing the inner thighs, I'm gonna turn sideways here.
Where gonna come up on our toes, heels come up.
Small heel or silletto heel whatever feels comfortable.
And now drop it down and pull it up.
Notice shoulders stay stacked over the hips.
This time I'm gonna keep it down
to whatever level I wanna keep it and I'm gonna squeeze
those inner thighs together for eight, seven
six, five, four, three,
two, one full range release lets do
it again, take it down and squeeze for
eight, seven, six, five, four, three, two and one.
Full range and release.
Good job.
New let's go right into a
leg lift, so instead of turned out or hips are parallel
and now we're lifting and lowering
lifting and lowering, if you feel like it
you can take it down to your elbow that allows you
to get a little further range of motion but I'm gonna do
I'm gonna keep it up here and I want you to do whatever's
comfortable for you.
This time I want you to hold it up so hold
and pulse for eight, seven getting the glutes.
Extending long, bottom leg
at full range.
Take it down and up down
up give me one more set.
All you have here and pulses.
four more squeeze, there tight little squeezes
activating those glutes extending that back leg
full range down than up
down and up.
Grab your towel and
now that it's rolled up just put right in the
back of your knee there right in the crease.
Pull the heel toward the buttocks, feel what is happening.
That hamstring's starting to engage so once again
start to squeeze
the heel to the buttocks, now with that in mind
push the heel
toward the back wall so we
are doing two things at once.
We're engaging that heel to buttocks and than pushing back.
Engage to heel to buttocks and than push it back.
Give me four more like that
and three more and two more
and one more.
Now just push back.
Back two, three, four
five, six, seven
and release, bring it all the way up
and it's time to switch sides.
Now I'm gonna move my chair, you can keep yours there I just
want you to beable to see where my leg is
right there.
Let's start once again with the arabesque
so think tall, I love this cause I feel like a ballet dancer.
Be tall abdominals and turn out that hip
and now start to lift lower.
I always have to go back to the allignment
of where is that standing leg.
Standing leg is slightly bent you do not
want that locked out, you want to make sure the rib
cage, I use this word mitted
that's closed.
Abs are lifted, okay now
hold it for pulsing two, three,
four, five, six, seven,
eight full range down and up.
You got it, this time
after two more we are gonna do our circles.
Hold it up circle tight circle and when you
can feel it tight ingage the core.
Nothing moving except that leg in that small
little circle and you should feel it in your glutes
and your quads.
Okay, reverse it two, three,
four, five, six, seven
and eight.
Last two full range of motion.
You should get two more right here only cause it feels so good.
It feels so good.
Okay, release it.
Maybe it feels good to me right.
Okay, let's do another set of inner thighs.
Put that right between your legs and maybe
I'll face a little more your way so you can see
what I'm doing.
But heels come up I'm on my
well let me face sideways on those heels
either silleto or low and now lets take it down and up
and I imagine that I have a wall.
I'm going up and down a wall so i'm not leaning forward
like this, I'm going down and up
and no I go down and what do I do squeeze two
keep it going five, six, seven,
eight squeeze it two, three, four
five, six, seven up and down.
Do you have one more set?
Can we do one more set together please, here we go.
Hold it down and squeeze.
Two, three, four, five, six you can hold on
for another eight, seven, six, five,
four, three, two, one well done.
Okay, leg goes behind you now
bent knee, lifted
chest open up and down
and remeber to come forward.
You leg might go through a little further
range of mothing but the main thing is
I'm doing what feels good for my body.
I'm not arching my back I'm taking it right in my
glutes.
Okay let's hold it up there for eight, seven, six,
five oh my
gosh and down and up.
We have one more set after this so full range of motion.
These are called full range and than we are gonna go into our
pulses and two more repetitions here
just pulse for me.
Pulse for eight, seven, six, just an inch just
an inch just an inch three, two, one down and up
for four, three.
Okay, are you ready for the hamstrings?
So today we really worked the glutes,
the hamstrings, the quads inner and outter
thigh right into the crease there.
Heel this is the important part I'm pulling them
toward my buttocks and now I'm squeezing,
squeezing, squeezing.
Once again if I wanna lean forward I can
and now I squeeze and lift squeeze
and lift squeeze and lift.
Could like like this, you might look like this.
Squeeze and lift squeeze and lift
Squeeze and lift and now
just lift two, three,
four, five, six it's small.
I hope you can feel it the small,
small contractions really go deep
in that muscle four, three,
two and one great job.
Okay, let's just come up just come up on your
toes for a scond and down just to streach out
the circulation back throughout the entire leg
and now let's just streach it out.
I know I wish we had another ten minutes because
it was odd but it's time to just cool it down.
I like to put my hands on the back of the of the
chair or the counter an what I do is
I lean forward, elbows are slightly down.
Depending on how far away you are from the chair start with a bent knee
flat back and now
just take it side to side
feel yourself going through the range
of motion.
If you have the flexablility come on up to a straight
leg and shake the hips side to side
shake it all out here.
Walk the feet together and now take one of your legs
take it forward feel this
flexed heels down and now we are gonna streach the calf
the hamstring and the glutes reaching forward
as you reach forward think about not rounding the back
but taking the hips back chest
open and now hold it here.
I like to hold my stretches for about 30 seconds
if you can but remember you can do the streach
through out the day, this is the one I do through out the day.
Let's switch sides so once again push
flexed lean forward.
If I'm cooking
If I'm in the bathroom I love to grab the counter
and do these kinds of streaches because it really
goes all the way on your upper back and
when I finish off with just a straight arm
dropping my chest down like this I
streach out my shoulders and
I strech out that upper back which gets
so tight on me.
So, that was the wrap up
and I hope hope hope I get to see you soon because this
is so much fun.
I enjoyed being with you guys.
So until next time have a good one.