Barre training is a popular workout method that combines elements of ballet, pilates, and strength training to sculpt and tone the body. To enhance the effectiveness of barre exercises, incorporating resistance bands can take your workout to the next level.
Stroops, a longtime maker and innovator of resistance bands, has been applying its engineering creativity to benefit the barre space. In this article, we’ll explore how to get the best of both worlds by using resistance bands for barre training. We’ll provide you with the knowledge and techniques to maximize your results.
Understanding Barre Training
Barre is fairly new in the fitness world, so it’s important to know what it’s for. Ever been inside a dance or ballet studio? You may have noticed the long metal bar-like object usually built in a utilitarian design to stand up anywhere in the studio. On occasion, one might be built into the wall. This is called a barre.
Barre focuses on small, repetitive movements performed at a barre or another sturdy object for support. These movements target major muscle groups, improve flexibility, and enhance overall body alignment and posture. By incorporating elements of ballet (and pilates, to a degree), barre training aims to strengthen and tone muscles while promoting grace and fluidity of movement.
This form of practice was popularized by one company that opened its own studios in the U.S. specializing in the exercise. The fitness method spread like wildfire and led to many more companies building studios, while companies, like Stroops, get into the business of designing training solutions for athletes to work out both at home and in the studio.
Benefits of Resistance Bands in Barre Training
Resistance bands are a versatile tool that can elevate your barre training experience. You may not have previously considered adding more resistance or weight to this form of training before, since much of it relies on bodyweight and low-impact exercise. Indeed, the last thing you would want to involve in barre training is a pair of dumbbells!
Resistance bands are another tool to incorporate resistance training, which works far better to improve and intensify barre exercise. They offer several key benefits:
1. Enhanced Muscle Activation
Resistance bands provide external resistance, intensifying the muscle engagement during barre exercises. This helps to strengthen and tone targeted muscle groups more effectively. Bands actually do this in a safer and smoother way through the principle of variable resistance.
Those practicing barre often do so wanting to keep the pressure off their joint. Resistance bands are the perfect way to do so, since the non-static resistance makes it easy to move your muscles while still getting a workout.
The short version? Get stronger, hurt less.
2. Increased Range of Motion
By incorporating resistance bands, you can lengthen and stretch your muscles beyond their usual range of motion. This promotes flexibility, joint mobility, and improved muscle function. Flexibility and mobility or core goals of barre training in the first place, so having a way to improve your outcome in that regard is optimal.
Remember, the more flexible and mobile your muscles are, the better form you can take in your exercise. This inevitably leads to better results and greater overall health.
3. Added Challenge
The varying levels of resistance in bands allow you to gradually increase the difficulty of exercises as you progress, providing a continuous challenge to your muscles and preventing plateaus.
Barre training shouldn’t be excessively strenuous or taxing, since the exercise is more focused on balance and toning. However, when you’re ready for it, there’s no reason not to find ways to step it up and improve the effectiveness of your routine.
4. Improved Mind-Muscle Connection
Resistance bands require greater focus and control, enhancing the mind-muscle connection during barre exercises. When you use resistance bands, you have to work harder to stabilize your muscles, which leads to better mastery of yourself and your muscle groups.Â
This heightened awareness helps to optimize muscle recruitment and movement precision.
Choosing the Right Resistance Bands
Selecting the appropriate resistance bands for barre training is crucial to a healthy workout, good form, and solid improvement. Opt for bands that offer enough tension to challenge your muscles without compromising proper form.
Look for bands with different resistance levels to accommodate different exercises and strength levels. You may want a different strength of band for a core exercise than for an exercise targeting an extremity like your arm or leg.
It’s also important to consider the quality and durability of the bands to ensure they can withstand repeated use and maintain their elasticity. Loop bands or tube bands with handles are commonly used in barre training, offering versatility and comfort.
Incorporating Resistance Bands into Barre Exercises
Resistance bands can be seamlessly integrated into various barre exercises to intensify the workout. Here are some examples:
1. Band-Assisted Pliés
Place a loop resistance band just above your knees during plié exercises. This activates the glutes and inner thigh muscles, increasing the challenge and toning these areas.
2. Band-Assisted Arm Work
Use resistance bands to add resistance to arm exercises, such as bicep curls, tricep extensions, or shoulder presses. This helps to strengthen and sculpt the upper body.
3. Band-Assisted Leg Lifts
Secure a loop band around your ankles and perform leg lifts or leg extensions. The band provides resistance, targeting the glutes, hamstrings, and quadriceps for improved lower body strength and definition.
4. Band-Assisted Core Work
Incorporate resistance bands into core exercises like standing oblique crunches or standing woodchops. The bands increase the challenge, engage more muscles, and enhance core stability.
Safety and Proper Form
We really can’t stress enough how important it is to maintain proper form, especially with barre training. Don’t expect yourself to be perfect immediately—it takes time to figure out like everything else does—but make it a priority to practice the best form possible and improve it every time.
Maintain proper alignment and posture throughout the exercises, engaging your core and focusing on controlled movements. Avoid overstretching the bands or using excessive tension that may compromise your form or cause injury. Start with lighter resistance bands and gradually increase the intensity as you build strength and confidence. Listen to your body and modify or reduce the range of motion if you experience any discomfort or pain.
Wrap It Up
Incorporating resistance bands into your barre training can amplify the benefits and intensify the challenge of this unique workout method. By understanding the principles of barre training, selecting the right resistance bands, and incorporating them into various exercises, you can enhance muscle activation, increase range of motion, and elevate your barre training to achieve your fitness goals.
Comment below what you think resistance bands can do for your exercise, and keep following our blog for more articles to help you on your fitness journey.
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