Want a long, slim body? We give you permission to go directly to the Barre. These ballet-inspired moves have shown that they flatten the abdominals, sculpt the thighs, tighten the arms, and lift the hindquarters. Even better? The fat blasts can be done almost anywhere – no ballet bar required.
To begin with, we spoke with Sadie Lincoln, author of Love Your Lower Body, and founder of Barre3, for a workout that combines ballet barre work, the wisdom of yoga and the power of Pilates , And since Barre3 workouts are often run in 10-minute increments, you can leave the lid on the "I do not have time" designs – we do not have it!
"Each workout includes isometric hold, small one-inch movements, and a dynamic, functional range of motion," says Lincoln. Try one of these movements as you cook for dinner, watch your favorite TV shows or take a break in the office. It's time to raise the barre!
Where: The Office
Objectives: Arms, Chest, and back [1
CONNECTION: 6 exercises for strong, slender arms
Design your seat
Where: The kitchen counter
Aims : Glutes, Kern
How to: Stand upright and place your palms lightly on the counter. ( a ) Bend your knees slightly and pull your right foot behind you . ( b ) Lift the leg just a few inches behind you and hold it. The standing knee should be soft, with the hips directed toward the desk. Make sure the core is in engagement, spine is long and you are slightly tilted forward. ( c ) Next, raise the right toe one inch and lower, then push the same leg one centimeter to the right and pull it back to the center. (19659012) d ) Perform this L-shaped movement 30 reps and repeat on the left side.
Photo: Courtesy Barre3
Where: The Living Room
Objectives: Inner Thighs, Legs
How to:  Back from your couch or a sturdy chair, place your hands on the support and plant your feet wider than your hips. Bend your knees slightly and hold them tight, making sure that your knees are not locked. Their toes should be turned off, their knees over the middle toes, their hips squared and the nucleus displaced. ( a ) Pull the right heel in the direction of the left foot until the feet are together and you stand up. ( b ) Next step out with your left foot until you're back in the wide straddle position with your knees bent. ( c ) Drag your left foot back to your right foot until you're up. ( d ) Then place your right foot to the right until you're back in the straddle pose. ( e ) Repeat the back and forth exercises for 60 seconds. For a more advanced move, work on your balance by trying this exercise without support.
Photo: Courtesy barre3
CONNECTION: 7 ways to get fit in half the time
Where: Residential – or bedroom
How to: Sitting on a mat, knees bent, feet laid flat on the floor, leaning back and the  or a rolled up Kernball place towel between the shoulder blades on the mat behind you. ( a ) With your back deeply rooted in the mat and spine, grab your core and rest the weight of your head in your hands. ( b ) Breathe in and open your chest slightly over the ball or towel. (19659011) c While exhaling, lower your lower abdomen as you lever up your head, neck, and shoulders, and take a small Harness to the right, pointing your right elbow toward your right waist flexes. d ) Breathe in through the middle, exhale and repeat the exercise to the left. Be sure to focus on the abdominal and thorax, which pulls down and toward your hip to target all layers of the core. Continue for 60 seconds.
Photo: Courtesy Barre3
RELATED: 7 no-crunch exercises for six-pack abs
Boost Your Barre Benefits
Have one Need for speed? Remember that you will not get very far through the movements. To maximize your time at the bar (or support), follow these important tips to get the most from your workouts.
Embrace the Shakes
Trembling muscles are a good thing with these isometric movements. An isometric hold strengthens your muscles as you do not need breaks for muscle recovery. If you make your muscles stay in one posture, you will strain both the large and the small stabilization muscles. Hold your muscles during a contraction to increase your strength and stamina without adding extra weight. Remember to always stop when you feel sharp pain or other discomfort.
Listen to what your body needs
Adjust the training to your needs and fitness level. In barre3 they say: "Smarter work instead of harder." Sometimes the simplest and most basic exercises are the most demanding and effective ones. "Those who listen to the wisdom of their body get better results faster," says Lincoln. When you start, you can modify the movements, do fewer repetitions, or take a break whenever you want. It's better to do fewer repetitions than to sacrifice the shape and try to build muscle through the recommended reps.
At the end of each session or class, at least five minutes should be stretched to safely lower heart rate and release tension in the muscles. We guarantee that you will feel it the next day. Lincoln also recommends completing Barré workouts with cardiovascular activities such as brisk walking, swimming or cycling.
RELATED: Are You Misunderstood These 5 Stretches?
Hydrate and Tank
make sure you are sufficiently hydrated, weigh yourself before exercising, so that you will be able to tell how much water weight you have lost, suggests the American College of Sports Medicine. The ACSM recommends drinking 8 to 12 ounces of water 15 minutes before each workout, 3 to 8 ounces every 15 minutes during exercise, and 20 to 24 ounces of water afterwards for each lost pounds of body weight. Lincoln also suggests having a post-workout snack that contains fat, fiber and protein, like a handful of raw nuts.
Need extra motivation to devote to your new exercise routine? Connect with a friend or seek help online to stay with a program you'll love all season long. For added incentive, put a few bucks in a "swimsuit" glass (or whatever reward you hire) each time you complete a workout. Before you know it, you'll cash in on your hard work.
This article originally appeared on Life by DailyBurn.