How to Do a Booty Barre Workout at Home

Booty barre, barre method and ballet-barre classes combine elements of ballet, yoga and Pilates to strengthen your muscles and get a leaner figure.They are designed to improve muscle stability, flexibility and balance. Barre routines are generally 45 minutes to 1 hour, and led by an instructor; however, you can get the same benefits by creating a workout space in your home and performing repetitions of these booty barre exercises.

Part 1
Part 1 of 4:

Preparing Your Home Studio

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    Clear a 6 by 6 foot space in your home. Use a space that has hardwood floor or a carpet with low pile, so that you have a good grip.
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    Find a sturdy chair or place a large sturdy piece of furniture at the end of your workout space. The chair back should rise above your waist. The ballet bar that is used in these exercises serves to give extra stability, not to hold your body weight.
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    Secure a floor length mirror on the wall perpendicular to your chair. You want to be able to check your posture throughout the routine.
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    Keep a stereo nearby. Make a playlist with 20 minutes (or more) of music with at least 120 beats per minute and 5 minutes of slower music. Barre is a cardio and strengthening workout, so you want to keep a fast pace.
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    Place an exercise mat and a set of 2 to 3 lb. free weights to the side. Consider also investing in a mini stability ball. It is an elastic ball in a 7, 10 or 12-inch (18, 25 or 30 cm) size that helps increase the resistance during barre exercises.
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    Wear flexible clothing. Remove your shoes and socks. If your carpet doesn’t grip well, wear athletic shoes instead of keeping your feet bare or do the whole series on an exercise mat.
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    Place a clock with a second hand next to the mirror. You will need to repeat the exercises for 1 or more minutes.
Part 2
Part 2 of 4:

Warming Up

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    Start with calf raises. Stand with your feet parallel and together. Allow your fingers to rest gently on the back of the chair for support and look at the mirror.[1]
    • Ensure you have good posture before starting. Rest your hands on your hips. Lift yourself onto your tiptoes while keeping your entire body stable. Rest on your toes for 1 second and lower for 2 seconds. Repeat 10 times.
    • Increase the speed, lifting and lowering your calves every 2 seconds. Repeat for 1 minute.
    • Focus on keeping your core and back steady. Always lift your stomach up and in, as you would in Pilates.
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    Do toe taps. Stand with your feet together and your hands on your hips. Open your toes out 2 to 4 inches (5 to 10 cm) in a “turned out” position.
    • Make the movement from the hips. As your toes go out, your hips and knees should also point at a diagonal.
    • Return your toes forward on the next count.
    • Repeat for 1 minute.
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    Do side squats. Stand with your heels together and toes apart. Kick your right leg out to the right side a squat.
    • Slide your right leg along the floor as you stand up to starting position.
    • Keep your back and shoulders and stomach parallel to the ground, instead of leaning forward. Repeat 16 times to the right, and then 16 times to the left.
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    Finish your warm up with plank push-ups. Get down on all fours and lift your legs and hips until you are in a downward dog pose. Lower your hips until you find the plank position.
    • Hold for 2 seconds. Then, lift your hips and find downward dog again. Repeat 10 times, lowering your body for 2 seconds and then lifting your hips for 2 seconds.
    • Do 10 repetitions faster, lowering for 1 count and raising for 1 count.
    • Make sure your shoulders are right above your wrists when you are in plank position.
    • Focus on keeping your abs lifted and your heels down when you lift.
Part 3
Part 3 of 4:

Exercising Your Arms

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    Grab your dumbbells. Stand up straight with your legs hip-width apart and your abs lifted and flexed. Hold the dumbbells at your sides and roll your shoulders back.
    • Return to this position at the start of each exercise.
    • Bend your knees slightly to avoid locking them.
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    Do forward lifts. Lift your right up until it is at shoulder height. Lower it as you lift your left arm straight up to shoulder height.
    • Move slowly, taking 2 counts for each rep.
    • Repeat for 1 minute.
    • Rest as needed after the set with your arms hanging at your sides. Try not to rest long for maximum benefit.
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    Do bicep curls. Lift your arms straight up to your chest level. Bend your elbows until your forearms almost touch your shoulders.
    • Repeat for 30 seconds.
    • Do a half rep, moving from straight arms to 90-degree angles from your upper arms. Repeat for 30 seconds.
    • Rest as needed after the set.
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    Do shoulder lifts. Lift your upper arms to shoulder height and bend your upper arms till they are in a 90-degree angle. Lift your upper arms 1 inch and lower them 1 inch.
    • Do pulses for 1 minute.
    • Rest as needed after the set.
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    Do tricep lifts. Step your right leg forward into a high lunge. Move your entire core forward in a straight line, so that you are pitched slightly forward.
    • Keep your arms straight and raise your elbows as high as they can go.
    • Move them forward 4 inches for 1 count. Then, move them as high as they can go again for 1 count.
    • Repeat for 1 minute.
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    Do tricep curls. Keep your arms lifted to the back as high as they can go. Fold your forearms in until they touch your upper arms, then push them straight again.
    • Aim to flex your muscles tricep muscles at your full extension.
    • Repeat for 1 minute. Rest and repeat for 1 minute. [2]
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    Do pushups. Get on a plank position or kneeling plank position on your exercise mat. Place arms at shoulder level and bend your arms in a push up.
    • Take 2 counts to lower down and 2 counts to raise up.
    • Repeat 20 times. [3]
    • Do several arms stretches before you start on your leg exercises.
Part 4
Part 4 of 4:

Exercising Your Legs

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    Do pliés. Stand in a neutral position with your toes forward and your hands touching the back of the chair. Bend your knees and move your butt and torso down 6 inches. [4]
    • Pause and rise again. Keep your back straight, as though it’s moving down a wall, during the entire exercise.
    • Repeat for 1 minute.
    • For added difficulty, place a mini exercise ball between your thighs. Keep your feet fist distance apart and repeat the exercise.
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    Do releve plies. Rise on your toes and repeat the exercise for 1 minute, while on your toes for the duration. Pause on your last repetition and pulse up and down 1 inch (2.5 cm) for 30 seconds.
    • Keep your legs glued together during the entire exercise.
    • For added difficulty, do another round with the exercise ball between your thighs.
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    Do “rond de jambes.” Stand with your feet turned out with toes apart. Kick your right foot back and bring it in, kick it to the side and bring it in and kick it to the front and return it to starting position.
    • Start with small movements, keeping your torso steady. As you feel stronger, you can kick further in each direction.
    • Repeat for 1 minute.[5]
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    Do curtsy lunges. Start in a turned out position. Then, bring your right foot behind your left as though you are going to do a curtsy.
    • Bend both knees as low as you can while keeping your back straight. Repeat for 1 minute.
    • Repeat with the left leg behind the right for 1 minute.
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    Do fold overs. Stand 2 feet (0.6 m) from the back of the chair. Fold your body over so that your hands grasp the chair and your elbows are pointing down.
    • Your spine should be in a straight line from head to tail. Your stomach should always be pulled in.
    • Lift your right leg as high as you can. It should stay straight and rise no higher than your hips.
    • Lower your leg 1 inch, and then lift it 1 inch. Keep the movement small and steady. Repeat for 1 minute.
    • Switch legs and repeat for 1 minute. [6]
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    Do hamstring curls. Stay in the folded position, but place a mini-stability ball in the crook of your knee. Lift your leg as high as it will go and curl your calf in toward your hamstring.
    • Repeat for 1 minute.
    • Switch legs and repeat for 1 minute.

Warnings

  • Consult your doctor before doing a booty barre workout if you have joint or back problems. Turning out your hips, standing on your toes and doing squats can increase pressure on your joints. Good form is essential to avoid injury.
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Things You'll Need

  • Sturdy/tall chair
  • Exercise mat
  • Mini-stability ball
  • 2 to 3 lb. free weights
  • Floor-length mirror

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References

  1. ↑ https://www.youtube.com/watch?v=Xzgc-h5ObhA
  2. ↑ https://www.youtube.com/watch?v=OC9VbwyEG8U
  3. ↑ https://www.youtube.com/watch?v=sxG3cCWJ2KE
  4. ↑ http://www.shape.com/fitness/workouts/home-barre-workout/
  5. ↑ http://www.shape.com/fitness/workouts/home-barre-workout/
  6. ↑ http://www.realsimple.com/health/fitness-exercise/workouts/ballet-barre-workout-00100000110151/page6.html

About this article

wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, volunteer authors worked to edit and improve it over time. This article has been viewed 12,154 times.
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Co-authors: 8
Updated: June 27, 2021
Views: 12,154