But it\u2019s not just about the physical benefits. \u201cBarre strengthens the mind-body connection too,\u201d adds McHale, who is a member of the <\/a>Mindbody Wellness Council for the Mindbody<\/a> app.<\/p>\n Latest Videos FromFit&Well<\/p>\n With a focus on synchronizing action with breath, it\u2019s a form of mindful movement that can offer stress relief, too.<\/p>\n Whether you\u2019re new to exercise or want a add barre as a complementary routine, McHale\u2019s five-move, five-minute barre routine will help to build lower-body strength and improve balance.<\/p>\n You may like<\/p>\n 1. Pli\u00e9 pulse<\/p>\n Sets: 1 Time: 1min<\/p>\n How to do it: <\/p>\n Stand with feet as wide as you can, toes turned out slightly, and hands on hips (or clasped close to your chest).Bend your knees and lower into a wide squat, keeping your knees tracking over your toes, and your shoulders over your hips.Keep your heels on the floor, with your chest upright, back flat, tailbone neutral and core engaged.From the bottom, pulse up and down one to two inches for one minute, squeezing your thighs at the top of each pulse.<\/p>\n Trainer tip: Focus on strong posture and joint alignment rather than the depth of the squat.<\/p>\n 2. Curtsy lunge pulse<\/p>\n Kettlebell Curtsy Lunge Pulse – YouTube Watch On <\/a><\/p>\n Sets: 1 Time: 30sec each side<\/p>\n How to do it: <\/p>\n What to read next<\/p>\n Stand tall with your feet hip-width apart and your hands on your hips.Step your right foot back and to the left, crossing it behind your left leg, placing the ball of your right foot on the floor.Bend both knees to lower into a curtsy lunge, keeping your shoulders over your hips, chest lifted, back flat, tailbone neutral and core engaged.Pulse up and down one to two inches for 30 seconds (not alternating legs like the video).Keep your front knee tracking over your ankle and squeeze your thighs and outer glutes at the top of each pulse.Return to standing and switch sides.<\/p>\n Trainer tip: Keep both hips facing forward. Add weights such as dumbbells or a kettlebell if you need more of a challenge.<\/p>\n 3. Standing attitude leg lift<\/p>\n Standing Pilates Attitude Leg lifts Tutorial | Hip Strength & Stability | Jacqueline Valdez Studio – YouTube Watch On <\/a><\/p>\n Sets: 1 Time: 30sec each side<\/p>\n How to do it: <\/p>\n Stand with your heels together and your toes pointing out slightly, holding a wall or chair for balance if needed.Engage your core and keep your shoulders over your hips, your chest upright, back flat, and tailbone neutral.Bend your right knee slightly and lift it behind you and to the side.Keep your hips facing forward and don\u2019t lean away from the lifted leg.Lower it with control.Switch sides after 30 seconds.<\/p>\n Trainer tip: Picture a clock and think of lifting your leg towards 4-5pm.<\/p>\n 4. Relev\u00e9 calf raise<\/p>\n Sets: 1 Time: 1min<\/p>\n How to do it: <\/p>\n Stand with your feet hip-width apart and your hands on hips, or resting lightly on a wall for balance.Engage your core and keep your shoulders over your hips, your chest upright, back flat, and tailbone neutral.Rise onto the balls of both feet as high as possible.Lower slowly with control, but don\u2019t let your heels touch the floor.Move slowly enough to feel the calves working through the full range of motion.<\/p>\n Trainer tip: Spread your weight through all 10 toes, and avoid your ankles rolling in or out.<\/p>\n 5. Standing core wrap and hold<\/p>\n Standing Core Bracing – YouTube
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