If you haven’t already heard of barre, you’re missing out. A combination of ballet, Pilates and yoga, it’s one of the best ways to build core strength and balance.
Barre routines usually focus on precise, controlled movements, which target smaller muscles that are often overlooked during strength training. It doesn’t require a lot of equipment to do and is particularly good for strengthening the deep core muscles.
“Back pain can be caused by a lack of core strength,” says Maria Eleftheriou, head of Barre at London-based training studio Psycle. “A common cause of this is sitting at a desk and hunching over a computer for too long, which can easily lead to a weak core because your chair supports you, and your core is rarely activated.”
Eleftheriou explains that the core is made up of deep, middle, and outer layer muscles. The deep core muscles are particularly important for spinal support, stability and control. Adding deep core exercises into your weekly workouts can improve both your sporting performance and the way you move in everyday life.
Below, Eleftheriou has shared six of the best exercises to target your deep core, all of which are inspired by barre. All you’ll need for this workout is a towel, but you may also want a yoga mat to support you.
1.Flat back spine
(Image credit: Maria Eleftheriou)
Reps: 20 on each leg
- Lie on your back with your legs in a table top position. Your shins should be hovering in the air and facing the ceiling. Hold the towel above you and pull it gently to engage the back. Keep your lower back flush to the mat by pulling the tailbone up slightly.
- As you exhale, extend one leg slowly away from the body and increase the tension on the towel. Repeat this move on the other leg.
To increase the intensity of this move, stretch out both legs at the same time.
2. Vertical spine
(Image credit: Maria Eleftheriou)
Reps: 20
- Sit up with your legs long and hold the towel in front of you. Hinge from the hips and lean your upper-body back without…
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