11 Barre Moves That Sculpt Your Body

Want barre movies that sculpt your body? You've come to the right place. For the last 20 years as a fitness instructor, I have taught more than 12,000 fitness classes all over the US and even as far away as Bangkok, Thailand, and my focus and specialty has been mind/body, and specifically, Pilates. For my own personal fitness practice, my go-to is Pilates, strength training; and Barre (or dance in general). Why? Barre/Dance appeals to my love of moving to the beat and it brings out my creative mind and frees up my body. With that in mind, here are 11 Barre moves that sculpt your body.

The Benefits of Strength Training

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For me, strength training has always been appealing – and being in the group fitness industry for over 30 years, I love to move to music! And moving to music while lifting weights fulfills the immediate benefits of weight training. Here is a quick list of benefits of strength training:

1. You'll build muscle strength (helps with ability to do your daily tasks)
2. It burns calories more efficiently (building muscle increases metabolic rate)
3. You decrease risk of falls (ability to support your own body)
4. It lowers risk of injury (improves overall strength and range of motion around joints)
5. It helps with bone strength/density (weight-bearing exercises place stress on bones, which helps to build bone density and reduces risk of osteoporosis)
6. It improves brain health (studies show improvements in cognitive function)
7. You'll have better self-esteem and quality of life (helps you to work towards a goal and appreciate your own body’s ability to overcome challenges)

And while I love a good weightlifting workout with light to moderate weights (especially if I have my favorite music playing) – there’s nothing better than incorporating Barre/Dance moves and building strength with my own body weight. It also means that I can do this type of workout anywhere – outside, at the wall at home, and with or without music.

Step 1: START!

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While this may be the toughest step – once started and implemented into a consistent and daily routine – it becomes an easy and adaptable item to your list of daily tasks.

Step 2: Survey Your Equipment and Get Creative

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What do you have in the way of props, equipment, and space? Survey the area (unless you are working out in a dedicated group exercise room or gym) and figure out what you’ve got. For instance, I do pushups at my kitchen counter while making coffee (I know a bit much right? Yet, totally true and I will use other props like a chair or table for the same thing if I’m in a hotel room). I will also use a wall or doorway for balance and or a windowsill to bring the floor to me. For props – you can use soup cans if you don’t have weights, or a filled or partially filled water bottle to add a bit of resistance.

I fortunately have weights, plates, and a barbell so am fully equipped to take on any number of strength training options into my workouts. Other useful props for Barre and strength training are resistance bands (I prefer light and long), Pilates circle/ring, yoga blocks (I like the cork ones that have a bit of density and weight to them), foam rollers, are small stability balls are some favorite options.

Step 3: Think on Your Feet

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Your feet…while doing Barre doesn’t require shoes – you can wear them if you need support (a flexible cross trainer or dance shoe is best if you must wear shoes). I like to wear socks either with or without grip on the bottom if on a hard surface yet prefer being barefoot for carpet. For strength training with weights, it is recommended to wear shoes to protect your feet on hard surfaces and protect the foot if you drop a weight.

Step 4: One Step at a Time

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Start slow and simple – for instance, set a goal of moving for 5 mins every other day. This might seem like nothing – yet it IS something, and if you make the goal 5 minutes of ‘movement’ you can walk around your space, or outside for 5 minutes and that is your workout every other day. Then you can start to define with more clarity your goals (i.e.: lose weight, gain more muscle, lift a certain weight, workout for 30 mins every other day, etc).

There’s nothing worse than laying out a plan that is too "lofty" – and while it might be well intentioned, if you fail to achieve your goal in the first week, you might be too defeated to re-think or restructure your plan. If you take a break, start again, and again, and again. Life will always ‘life’ for us – imposing challenges as well as inspirations. Doing something is always better than doing nothing! Some of My Favorite Barre Moves That Sculpt Your Body

Plie/Knee Bend

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From any foot starting position, bend the knees forward over the center of the foot, keeping the heels grounded and torso upright. Only go as far as possible without lifting the heels from the ground.

Releve/Heel Lift

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Lift the heels off the floor by rolling onto the ball of the feet, keeping the ankle, knee, and hip in line with the center of the foot as the heel lifts.

Tendus (means: stretched)

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A brush of the toes along the floor, both legs stay straight throughout the movement. This can be done in any direction. The toes stay in contact with the floor.

Chair/Squat

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Bend the knees and hinge the hips at the same time to sit back and down. This can be done in parallel or turned out with the feet narrow or wide.

Lunges (90/90, Tilt, Curtsy)

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Beginning with the feet hip distance, take a long step back with either leg and place the ball of the foot down. Continue to bend both knees while keeping the torso upright and over the back knee. Straighten and step in to switch legs OR stay down and continue onto Forward Tilt Lunge by straightening and bending the back knee to bring the head and torso in line with the back heel. Bend to come upright and either continue with more repetitions or step in to step out with the other leg and switch sides. The curtsy the bending and straightening of the legs with 1-leg crossed bend the other. The back heel stays up and the front heel is grounded throughout all variations of the Lunges.

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Chasse

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Across floor – a move in which 1 foot ‘chases’ the other – typically done with straight legs & pointed toes.

Saute

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A jump, bend the knees and push off the feet from heel to toes to straighten the legs and lift from the ground. To land, toes to heels bring each foot to the floor and bend the knees to fully absorb the landing with ease.

Port de bras

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The technique and practice of arm movement in ballet. This simply means the carriage of the arms, or posture and movement of the arms. Moving from en bas (in front of hips), to first (out in front), to fifth (overhead), to second (out to the side); and then back to the hips. In other words – make a circular motion (front, overhead, side, start) and this can move in both directions. Excellent way to strengthen and sculpt the arms and shoulders while maintaining good, upright posture. For additional strengthening, do the movements with a light weight (1-3 lbs) in each hand (or a soup can or semi filled water bottle).

Attitude/Arabesque

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Bring one leg to the front of the body (lifted knee bent and turned out) – Attitude; and then sweep down and lift to the back (bent knee with a turned-out hip). And now some Floorwork Moves

Bridges

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Knees bent, feet flat on the floor (or on the wall or stationary barre); lift the hips by articulating from the tailbone to the upper back; or lift the hips straight up keeping the lower back in the starting position. Either lower back down the way you came up, or pulse moving the hips down and up in a small range of motion. Option to lift one leg then the other while maintaining the lifted hips, or lift one leg as you press the hips up.

Press up (pushups)

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From an all fours (hands under shoulders, knees under hips, torso 1-long line from head to tail), semi plank (hands under shoulders, hips extended and on the floor), or full plank position (hands under shoulders and toes under heels with the legs straight, 1-long line from head to heels); bend the elbows to bring the chest to elbow height, then straighten.

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The Biggest Mistakes to Avoid

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The biggest mistake is not doing Barre at all! Here are a few others:

1. Clenching the glutes – i.e., tucking the pelvis too far under – adjusts the upper body out of alignment, overworking the glutes and underutilizing the hamstrings and quads.
2. Not maintaining neutral alignment and posture throughout the movements – usually happens when someone is using too much resistance and/or not paying attention to where their body is in space.
3. Raising too high on the toes can cause pain in the feet and damage to the metatarsals and the foot itself. Think of lifting the heels only high enough to slide a 1” platform under the heel, and when coming down to the floor from a relieve, keep reaching the crown of the head to the ceiling.

Portia Page is a Balanced Body Educator, a Pilates teacher, and the author of "Pilates Illustrated."

A dancer's body exemplifies the perfect balance of strength and grace—the result of years of dedicated training. Through disciplined practice, dancers develop remarkable flexibility and muscle control that makes complex movements appear effortless. One of their key techniques is working in a turned-out position, rotating from the hips while maintaining precise alignment through the knees and toes. This specialized positioning engages muscles differently than traditional parallel-stance exercises.

The good news? You don't need years of dance experience to benefit from these techniques. I'm Annie Landry, and as a former dancer turned certified personal trainer and corrective exercise specialist, I've developed six gentle yet effective moves that can help anyone achieve a stronger, more graceful physique while protecting their joints.

My Journey from Dancer to Fitness Expert

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Dance has been a part of my life since I was three years old. A big part of my dance education focused on flexibility training and Pilates. I love to focus on complex movements that work multiple muscle groups and/or incorporate stretching with strengthening for maximum benefits.

Now, as a former dancer and trainer, I use dance-based fitness moves to help my clients develop long, lean muscles. I love incorporating dance-based moves into fitness routines because they have a minimal impact on the joints but yield great results for strength and muscle tone.

What Makes Dance-Based Training So Effective for Transforming Your Body?

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Dance, particularly ballet, lengthens the body while strengthening the muscles. Most people think they need heavy weights to see results, but dance training often requires use of body-weight which is very effective for toning. In technical dance training, we often move through the full range of motion. Simple modifications to exercises can improve results. When we actively engage the foot by pointing or flexing, we can better challenge the muscles that are activated in a leg lift, for example.

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Before You Begin: Prepare Your Space

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Before beginning any training program, you should receive clearance from a medical professional. If you are beginning a dance-based training program at home, you will also want to prepare your workout space by removing unnecessary obstacles.

I recommend completing exercises in front of a mirror. This will help you check your form to ensure that you are working safely and that you are engaging the proper muscles.

I also recommend using a base of support, such as a barre or the back of a chair, for the standing exercises. You can also use a kitchen counter or the back of the couch as a base of support, where you lightly rest your fingertips if the space is clear of other furniture, and you can move safely.

Sculpt Your Calves with Heel Lifts

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Engaging the core and placing the feet next to one another, gently lift the heels while keeping the legs straight. Try to rise as high up on the ball of the foot as you can, then gently lower down with straight legs. Aim for three sets of fifteen repetitions.

This exercise can be completed with or without a base of support. It is great for the calves and the core.

Target Your Lower Body with Second Position Pulses

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Step your feet slightly wider than shoulder-width apart. Rotating from the hip, turn the legs out to achieve 45 degrees of rotation in Second position. Lift the heels with straight legs so that you are balancing on the balls of the feet. Then, lower down into a plie position by bending the knees. Maintain your original turned-out position on the balls of the feet as you gently pulse up and down. Each pulse should only require you to lift and lower two to three inches. Try to pulse for one minute, then repeat two more times.

This exercise can be completed facing a barre or base of support and holding on with both hands. For more of a challenge, place one hand on the barre and the other on your hip or out to your side. For the biggest balance challenge, complete the exercise without a base of support, placing the hands on the hips or out to your sides.

This exercise is great for the entire lower body. You will feel your calves and quads fire up. You may also feel a stretch in your inner thighs and the engagement of the rotator muscles underneath your seat. Engaging the core throughout the exercise helps you maintain control and a safe posture, in addition to giving you a great abdominal and back workout.

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Tone Your Core with Flat-back Arabesque Taps

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Place your hands on the base of the support and walk back a few steps until you reach a flat-back position with the torso parallel to the floor. Send one leg behind you, placing the inside of the big toe on the floor. Maintain a slight bend in the standing leg. Lift the leg with the foot pointed, maintaining the turned-out position of the leg. Aim for a 90-degree lift, then return the leg to the starting position. Try fifteen repetitions on each side, then repeat two times.

This exercise engages the core and tones the outside of the leg. Lengthen the working leg by maintaining a straight leg and sending energy out through a pointed working foot.

Build Balance with Down Dog Hand Taps

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This exercise improves balance while stretching and lengthening through the spine and backs of the legs. Begin on the floor in a tabletop position, stacking your knees under the hips and hands under the shoulders. Then, send the hips high, straighten the legs, and shift the hips back into a downward-facing dog position. Maintaining your balance, lift one hand and tap it to the opposite shoulder. Return the hand to the starting position, then repeat on the other side. Do this for one minute, then repeat two more times.

Strengthen Your Hips with Side-lying Leg Circles

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Gently lie on one side, engage the core, and stack the hips directly on top of one another. Bring the feet slightly in front of you, hollowing out the torso. Slowly and with control, swing the top leg forward 90 degrees, then up to 180 degrees, and down behind the torso 90 degrees, making a full circle. Repeat fifteen times on each side, then try two more sets.

This exercise is great because it stretches the front of the hip flexors and engages the core, quads, and rotator muscles.

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Define Your Core with Supine Kicks

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Lying on the floor with arms out to the side, lift the legs 90 degrees so that the feet are pointing towards the ceiling. Rotating from the hip, turn the toes out to 45 degrees into the first position. Pressing your spine into the floor and engaging your core, lower one leg to hover just above the floor. With control and maintaining a straight leg, return the leg to the starting position. Repeat on the other side. Do this for one minute, then repeat two more times.

This exercise is great for the abdominal muscles because you keep the core engaged for stability as you engage the quads and outer leg in a turned-out position. Pointed feet will also better engage your calf muscles.

Incorporating these exercises into your fitness routine will challenge and improve your strength and flexibility. As all these moves require core strength and stability, you can experience improved posture and balance with regular training, making the rest of your movements feel effortless. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.