The Power of Props
At Barre Series, we are passionate about delivering dynamic, effective, and engaging workouts that cater to all fitness levels. One of the ways we elevate our classes is by incorporating props like Pilates balls, resistance bands, and hand weights. These tools not only add variety to your routine but also amplify the benefits of your barre workout. Gather your Pilates ball, resistance bands, and hand weights, and join us in our on-demand library to explore our new prop series!
Why Use Props in Your Barre Workout?
Increased Muscle Activation
Using props like Pilates balls, resistance bands, and hand weights helps target and engage multiple muscle groups simultaneously. This increased activation leads to more comprehensive muscle development and a more challenging workout.
Enhanced Core Strength and Stability
Props like Pilates balls require you to engage your core muscles to maintain balance and stability. This not only strengthens your abdominal muscles but also improves your overall stability and proprioception (awareness of your body’s position in space).
Greater Flexibility and Mobility
Incorporating props into your barre routine encourages stretching and lengthening of muscles, which can improve your flexibility and joint mobility over time.
Variety and Versatility
Props add a new dimension to your workouts, keeping them fresh and exciting. They allow for a diverse range of exercises targeting different muscle groups, which can prevent workout monotony and keep you motivated.
Increased Resistance and Intensity
Props can add resistance to your movements, making exercises more challenging and helping to build muscle strength and endurance. This added resistance is especially beneficial for those looking to advance their workouts and achieve greater muscle tone.
Benefits of Each Prop
Pilates Ball The Pilates ball is a versatile tool that enhances balance, stability, and muscle activation. It can be used to create dynamic movements and achieve more connected, challenging positions.
Key Benefits:
- Improved Core Strength: Engages the core muscles to maintain balance and stability.
- Enhanced Balance and Stability: Challenges your balance, improving overall stability.
- Increased Flexibility and Mobility: Involves stretching and lengthening muscles.
- Versatility: Can be used in a wide range of exercises targeting various muscle groups including on the mat, at the barre, and standing. This prop can also be used between the legs, ankles, arms, underneath lower back and more.
- Increased Muscle Activation: Engages stabilising muscles for more comprehensive muscle development.
Resistance Bands Resistance bands are lightweight, portable, and highly effective for strength training. They provide constant tension throughout the movement, which recruits stabiliser muscles and enhances muscle activation. They are also a great prop to challenge minor muscle groups like adductors and abductors that are hard to target in an average workout.
Key Benefits:
- Increased Muscle Activation: Engages stabiliser muscles that support larger muscles and joints.
- Versatility: Suitable for a full-body workout, targeting multiple muscle groups.
- Improved Mobility: Enhances flexibility and range of motion.
- Injury Prevention and Rehabilitation: Safe, low-impact options for those with injuries or needing modifications.
- Age-Related Benefits: Helps combat sarcopenia (age-related muscle loss).
Hand Weights Hand weights add resistance to your barre workout, helping to build muscle strength and endurance. They are ideal for toning and sculpting the upper body, but can also be incorporated into lower body and core exercises.
Key Benefits:
- Muscle Strength and Endurance: Adds resistance to movements, enhancing muscle strength especially upper body muscle groups.
- Improved Bone Density: Increases bone density, reducing the risk of osteoporosis.
- Enhanced Metabolism: Boosts metabolism, aiding in weight management and calorie burning.
- Versatility: Can be used in a variety of exercises targeting different muscle groups.
Example of Workouts with Props
Parallel Plié + Hips with Pilates Ball
Muscle Focus: Quadriceps and inner thighs
Objective: Develop coordination, balance, and sculpting
Setup: Stand side-on to the barre with the ball between your inner thighs. Lift your heels off the floor and begin to plié down, keeping your bottom over your heels. Repeat for 8-16 reps, playing with different tempos. Hold down for pulses and/or ball squeezes. Circle the hips while squeezing the ball, advancing by travelling the circle down and up.
Ball Burpee
Muscle Focus: Legs, hips, shoulders, core, adductors
Objective: Develop cardiovascular and full-body strength
Setup: Stand in the centre of your mat with feet parallel, holding the ball to your chest. Fold forward, reach the ball to the floor, come back up, and reach to the ceiling. Add relevé or a jump for increased challenge and cardio.
Rainbow Front to Back with Ball
Muscle Focus: Lower body
Objective: Warm up the hips, sculpt the thighs, and increase heart rate
Setup: Begin in a curtsy position with the ball to your chest. Perform curtsy plié with ball taps to the floor, then lengthen legs and arms straight. Add relevé for advancement and incorporate directional changes to challenge core and coordination.
By incorporating props into your barre classes you can enjoy a more challenging and rewarding workout. These tools not only enhance your muscle activation and strength but also keep your workouts interesting and engaging. So, grab your Pilates ball, resistance bands, and hand weights, and head over to our on-demand library to participate and follow along our new prop series!
