What do Drew Barrymore, Ginnifer Goodwin, Zooey Deschanel and Ricki Lake have in common? They all have Burr Leonard to thank for a firm butt and a well-toned body! Leonard is a wellness icon with two decades of experience in the fitness field and the creator of The Bar Method. Her full-body workout utilizes a ballet bar fitness technique and draws from the principles of isometrics, dance conditioning, interval training, and physical therapy. It’s perfect for moms who haven’t seen a gym in ages or those who have a consistent fitness routine.
“The workout strengthens the core and key muscles that interconnect the shoulders and hips with the torso, as well as lifting and sculpting the glutes and flattening the abs. Moms who take our class tell us they have more energy, improved posture, fewer aches and pains, and look sensational.” – Burr Leonard
For those of us who need a quick pick-me-up or are traveling and want to keep that waistline in check, Leonard has created a 10 minute routine to maintain tone, flexibility, and strength.
THE BAR METHOD MAINTENANCE WORKOUT FOR TRAVEL:
The routine below starts with a brief warm-up, proceeds with four simple exercises, and ends with a couple of relaxing stretches. During those 10 minutes all key muscle groups get woken up briefly, enough to keep the strength and length in their muscle memory. Students who faithfully use the routine while away say the exercises save them from feeling like “I’m starting all over again” when they come back to class.
Lift knees in place 50 times.
Keep standing leg straight
Bend each lifting knee to 90 degrees.
Maintain good posture.
1. PUSH-UPS: (pecs, deltoids, biceps, triceps, back muscles)
Come onto your hands and knees on a soft, carpeted floor. Open your legs and feet to hip-width apart. Grip your glutes and abs, and lower your hips downwards until they are in line with your torso and thighs. Raise your lower legs upward so that your feet point towards the ceiling.
Do 15 slow push-ups.
Keep your shoulder-blades pressed apart on your back.
Aim your elbows slightly towards your feet, not towards your ears.
Exhale on each repetition.
2. THIGH-WORK: (quads)
Hold onto a piece of furniture with one hand. Place other hand on waist. Place feet tip-width apart and parallel to each other. Lift heels up off floor. Bend knees forward up to ninety degrees. Hold position for a few seconds.
Do 50 small knee bends, moving your body down an inch and up an inch.
Keep back vertical.
Keep knees hip-width apart.
Hold onto your piece of furniture with one hand. Reach behind you with your other hand and take your same-side foot. Soften your standing-leg knee. Grip your glutes and curl your hips forward.
3. ABDOMINAL POSE: (abs)
Sit on a soft, carpeted floor. Bend your knees and place your feet flat on the floor and hip-width apart. Rest on your elbows for a moment. Then firmly hold onto the outsides of your thighs with both hands. Bend your elbows so that they point directly outwards. Grip your glutes and press your abdomen downwards.
Count to 40
Keep your shoulders square.
Keep your chin tucked a bit back towards your throat.
Press your abs down with every count.
4. BACK-DANCING: (glutes)
Lie down on your soft, carpeted floor. Rest your arms at your sides. Bend your knees, open your legs to hip-width apart, and place your feet flat on the floor. Lift your hips and waist off the floor. Tilt your pelvis upwards by engaging your glutes. Hold this position for a few seconds.
Lower and lift your buns down to the floor and back up 60 times. Hold each side for 10 seconds.
Keep your rib-cage pressed firmly down on the floor.
Keep your back muscles relaxed.
Exhale with each lift.
FINAL STRETCHES: (back muscles and hamstrings)
Back Stretch: Lie down on the floor and hug your knees into your chest. Lay your arms at your sides. Gently lower your legs down to the floor on one side or your body, then the other.
Place your knees opposite your chest.
Look upwards towards the ceiling.
Hamstring Stretch: Take a bathrobe belt and loop the middle of it over the arch of one foot. Gently extend that leg upwards. Stretch your other leg along the floor under its hip.
Straighten both legs. Change legs. Hold each leg in its stretch for 10 seconds.
Keep your chest open.
Exhale deeply as you hold.
You can pick-up a wallet-sized card of the maintenance exercises from any certified Bar Method Location. Visit the http://thebarmethod.com/ for more information.
Send a fellow RebelMom a free class to any of the 25 participating studios. Go to http://sendafriend.barmethod.com