Train your body thoroughly with the floor bar at home

The benefits of doing barre at home

The floor bar is inspired by classical dance exercises, invented by Boris Kniaseff in 1937. The practice aims to strengthen the muscles of the body without a bar and on the floor! This gentle exercise has become popular in sports halls and now, the floor bar at home is coming into your homes. 

The history of the floor bar

The floor barre or its nickname “barre à terre” was initiated by a Russian ballet master, Boris Kniaseff at the end of the 1930s. The anecdote tells that there was no possibility of installing bars on the walls to allow the dancers to warm up. This is why Boris Kniaseff decided to have them work directly on the ground by adapting the classic barre exercises, which is how the floor barre was created. Furthermore, there exists different types of floor bar. 

The benefits of the floor bar

The floor bar allows you to work the body in its entirety, on the ground in a lying or seated position in order tostretch the muscles et soften the joints. There are several benefits of this discipline. 

Improve posture

 One of the most obvious benefits of barre is improved posture. Indeed, this works the deep muscles et corrects muscle imbalances, which promotes aligned posture et RIGHT. In addition, the floor bar works on head posture and stretches all the muscles of the spine to gain support and mobility. 

Gain flexibility

The movements and stretches performed solicit the joints in their full range for better flexibility et movement capacity. In stretching deep muscles, tendons, joints and ligaments, you gain flexibility. So your muscles and joints are more flexible et less likely to suffer injury.  

Strengthen muscles in depth

Practicing the bar on the ground strengthens stabilizing muscles, it is they who hold the reins of posture and balance. In particular thanks to core postures and breathing exercises. Certain movements are dedicated to the muscles of the arms, shoulders, legs, abdominal strap and glutes. Thanks to these exercises, you gain tone. 

Sculpt the silhouette

The floor bar has a sculpting effect on the silhouette. Thanks to exercises that use the deep and stabilizing muscles, this allows you to tone and of strengthen THE key areas of the body like abs, glutes, thighs and arms. Regular practice allows'refine the waist, shape the legs and strengthen the back for a harmonious and slender silhouette.   

Work on coordination

The floor bar is a sport that requires a constant attention on its position and movements. Therefore, she requests a connection effective between muscles and the brain. By practicing, you refine your ability to perform precise and controlled movements. 

Floor barre exercises to do at home

The floor bar is a discipline that combines strength, flexibility and coordination. It is possible to practice series of exercises at home to sculpt your body without leaving your home. Here's an overview of what you can reproduce at home. 

1. Stretches on the floor

Flexor stretch

You can start with the exercise of flexor stretch. This is an exercise where you sit with your legs straight, stretching your arms towards the ceiling and gently lean forward while keeping your back straight. Then breathe deeply while holding the pose for 20 to 30 seconds. 

Quadriceps stretching

Then you can continue with thequadriceps stretch. Here you should lie on your side bending your lower knee while grabbing your ankle with your free hand. Afterwards, gently pull your foot towards your butt. Hold this posture for 20 to 30 seconds and repeat the operation on the other side.  

The Cat and Cow Stretch

Also you can run cow and cat stretching. This involves getting on all fours on the floor, aligning your wrists under your shoulders and your knees under your hips. Then, as you exhale, round your back, pushing your spine toward the ceiling while releasing your head from the floor. And, as you inhale, arch your back, looking at the ceiling and lifting your tailbone. Alternate for 1 to 2 minutes. 

Stretching the glutes and back

This exercise is performed while lying on your back. Start by bending your knees and crossing your right ankle over your left knee. You should feel a stretch in your right buttock and lower back. Hold the pose for 30 seconds and switch legs. 

2. Deep muscle strengthening

The board

For this type of approach, you can start with plank. Get into a push-up position resting on your forearms. Hold this position for as long as possible, keeping your back straight. 

The slots

Continue with the exercise of slots. You should place one foot forward and the other back. Continue by bending your knees to 90°. Return to the starting position and alternate legs. 

Half-bridges

Lie on your back with your knees bent and your feet flat on the floor. Then, lift your hips toward the ceiling, contracting your abs and glutes. Stay like this for a few seconds. 

3. Coordination and balance exercises

Lateral extensions

To promote balance and coordination, start with the exercise of side extensions. Stand up, raise your arms towards the ceiling and lean to the left, stretching your body as much as possible. Return to the starting position and repeat on the other side. 

Leg kicks

Continue with the exercise of leg kicks. To do this, lie on your back, raise your legs and beat them gently, alternating movements up and down. 

The tiptoe elevation

As you stand, rise on your tiptoes, contracting your calf muscles. Hold the posture for a few seconds before lowering back down. 

Half-plies in balance

Balancing on one leg, bend the knee of the other leg as if you were going to sit and return to the basic position. 

4. Demi-pointe exercises

The tiptoe elevation

If you want to focus on balance, you can perform the exercise of tiptoe elevation. First, stand up on your tiptoes, contracting your calf muscles. Hold the position for a few moments, then lower back down. 

Cat's steps

Otherwise, you can reproduce the exercise of no cat. Walk forward slowly, lifting your heels off the ground and slowly lower back down. 

Clearances on demi-pointes

On demi-pointes, raise one foot off the ground then lower it, keeping your leg straight. Repeat this exercise, alternating legs. This way, you strengthen your leg muscles and develop precision in movements. 

Raises with one leg at right angles

On demi-pointes, raise one leg to 90°, maintaining this position for a few seconds, then alternate legs. 

5. Relaxation exercises

Child's pose

To relax at the end of the session, you can perform the child's posture by sitting back on your heels, stretching your arms out in front of you and lowering your torso toward the floor. 

Breathing in 4-7-8

Inhale through your nose for a count of 4. Then hold your breath for 7 seconds. Then exhale through your mouth for a count of 8. Repeat this breath for 3 to 5 minutes. This technique is effective for practicing barre since it calms the nervous system and promotes relaxation. 

Abdominal breathing

It is practiced lying on your back, hands on your stomach. Next, take a deep breath through your nose, expanding your abdomen. Then, exhale slowly through your mouth while pulling your stomach in. Repeat for 3 to 5 minutes. 

Thoracic breathing

Place your hands on the sides of your ribcage. Start by slowly inhaling through your nose, widening your ribs. Finally, exhale slowly through your mouth. Repeat this breathing for 3 to 5 minutes. 

Quadruple breathing

Inhale deeply through your nose for a count of 4. Hold it for 4 seconds. Then, exhale slowly to the count of 4. Hold your empty breath for 4 seconds and repeat for 5 minutes. 

To conclude

The floor barre is a discipline that is largely inspired by classical dance exercises. It was created in the late 1930s by Russian ballet master Boris Kniaseff. His goal ? Transforming classical dance into a gentle gym, accessible to all, which allows you to tone, to strenghten et soften the body. 

But what are the benefits of the floor bar ? Here they are : 

• Improve posture

• Gain flexibility

• Strengthen muscles in depth

• Sculpt the silhouette

• Work on coordination

Moreover, the latter contribute to the floor bar and weight loss. 

To practice the barre on the floor at home and obtain all its benefits, here are some exercises easily achievable: 

• Floor stretches

• Deep muscle strengthening

• Coordination and balance exercises

• Half-pointe exercises

• Relaxation exercises

Do your floor barre classes at POSES Studio 

Is the floor bar an activity that intrigues you? Try this discipline at POSES!

Discover the flow bar, this exclusive and unique workout redefines the tflexibility and muscle strengthening techniques taking inspiration from the bar method. 

Be immersed for 50 minute sessions who explore the best transitions, postures and movements of the bar. You will be lulled to the rhythm of dynamic music mixed with yoga flow sequences.