The silly season is all about piling your plate up with glazed ham, crunchy potatoes and too many other side dishes to think of, while washing it back with a festive Christmas cocktail (or three).
And while this is something we will definitely be doing this Christmas, the holiday season can inevitably be a time of over-indulgence in food and alcohol, which can take a toll on your body.
Our solution? Barre Attack!
According to Renee Scott, the creator of Barre Attack, this workout is a low-impact, high intensity workout combining the best of all the things I love most, from standing pilates work, short cardio intervals, to dance moves in a ballet class. The class is accessible for everybody and all levels of fitness.
Here, Renee demonstrates how you can adopt some seriously simple yet effective barre moves at home, so you can create more room for the deliciously festive stuff come Christmas lunch…
Second position plies with heel lift
Benefits: Targets the legs, especially those soft inner-thighs, glutes and your pelvic floor. You’ll have zero guilt after that extra serving of Christmas pudding!
Starting position: Have your legs placed out wide and slightly turned out to 45 degrees, pitch the upper-body forward and lengthen the torso on a long diagonal line. Have knees bent and out wide, opening up through the hips.
Movement pattern: Keeping a wide second position, lift one heel up and pulse up and down with the legs and pelvis so you can feel the inner-thighs and bottom switch on. Start to alternate between the heel lift building endurance, strength and tone through the legs.
20 reps each alternating sides
Victoria’s Secret Angel Alessandra Ambrosio is fluent in plies and ballet poses!
Brazilian twists in a plank
Benefits: Perfect for engaging through the core with a focus on the obliques.
Starting position: Get on your hands and knees, then tuck the toes under, coming into a plank position. Keep your shoulders over your hands so you’re horizontal to the floor.
Movement pattern: Engage your tummy and bring one knee across towards the opposite elbow to the leg. As you bring your knee across, keep your upper-body stable and try to keep the torso horizontal to the floor.
20 reps alternating sides
As Renee shows us, it’s important to keep your torso horizontal to the floor to feel the full effect of the exercise.
Lunge with rotations
Benefits: Challenge your balance and tone those legs!
Starting position: Stand in a split-legged lunge position – one foot forward, one foot back, both in line with the hips with knees bent. Put your weight on the front foot and keep your back heel lifted.
Movement pattern: Bend your knees, so you’re lunging down to the ground with the front knee bent at 90 degrees and back leg bent at 90 degrees (knee should almost touch the floor).
Keeping the legs stable, rotate the upper-body so it’s twisting across the front leg. Return upper-body to centre and stretch the legs to return to an upright position. You’ll feel this through the legs and waist. Knee pain? Stop and check your alignment, and range of motion through the legs before continuing.
10-15 reps on both sides
Like Renee, Aussie models Ashley and Jessica Hart are massive fans of barre!
Frog pulses
Benefits: A challenge for the legs and heart rate! Let’s get jumping and motivated for 2017.
Starting position: Stand in second position, but lean the upper-body forward and bend the knees. Reach your fingertips out so you’re touching the floor, keeping your eye line forward.
Movement pattern: Come up halfway to upright by stretching the legs slightly then bend the knees and return to tapping the floor with the hands.
You should feel your inner thighs and glutes kick in fast. Feeling it in your lower back? Bend the knees more and don’t round through the back. Keep back long and pitching forward at 45 degrees.
10-15 reps
Be sure to bend your knees if you feel this exercise is straining your lower back.
Core challenge with alternate arms and legs
Benefits: The perfect excuse to lie down and try and find your sixpack! Good for the core and engaging those abs.
Starting position: Lie on your back with knees bent at 90 degrees and in line with the hips. Keep arms outstretched, in line with the shoulders.
Movement pattern: Reach an opposite arm and leg away from the torso and return it to centre. Start alternating the arms and legs, trying not to puff out the belly. Draw your tummy up and engage your core the whole time.
Need to squeeze in a workout anytime? The Barre Attack @home series means you can watch these type of targeted workouts in your own home for $5
Draw your stomach in to engage your core, says Renee.
