Beyoncé At The Barre: Home Workout...
Who better to work out to than Goddess Beyoncé? I love working out to her songs., so here are my favourite Beyoncé songs, with the Aleenta BARRE exercises to go with them (go for the whole song if you can!):
Beyoncé's ‘Single Ladies’ - Pulses in Second
Using the kitchen bench as a barre, face the bench (stand close to the bench) and put your legs in a wide position. Rotate your legs outwards so that your feet are not in parallel but instead, the toes are open on diagonals (in ballet this position is called second position).
Rise up so that your heels are off the floor.
Bend your knees in a generous bend (plie) and pulse with the knees tracking over the toes/out to the sides.
Technique Tip: Zip up the front of your abdomen as if wearing tight jeans and drop your tailbone down towards the floor. It should feel like your back is sliding up and down an invisible wall (shoulders over hips).
Beyonce’s ‘Countdown’ - Arabesque Lifts
Stand facing the bench/barre (close to the bench) and put your feet in first position (heels together toes apart).
Have a micro bend in the left knee. Extend the right leg directly behind you and point the toes (keep the leg straight).
Tap the right toe on the ground and then lift up to 45 degrees off the ground behind you. Repeat.
Repeat on the other leg.
Technique Tip: Keep your hips facing the bench/barre. Zip up the abdomen in the front like you are wearing tight jeans and drop the tailbone down toward the floor. ONLY the back leg moves, everything else stays still.
Beyonce’s ‘Diva’ - High Plank/Half Plank
On the floor/mat find your plank position, face down, arms beneath your shoulders, tuck your toes under, make one long line from your heels to your head.
To the rhythm of the music, one arm at a time come down into half plank (on your forearms) and then back up to full plank. Repeat.
Technique Tip: Keep your shoulders away from your ears throughout. Maintain the line from your heels to your head by drawing your bellybutton to your spine and lowering your pelvis down closer to the floor/mat.
Beyonce’s ‘Love On Top’- Sit Ups
Lying on your back on the floor/mat, bend your knees so that your feet are flat on the ground and your knees are pointing to the ceiling.
Put your hands behind your head and curve your upper body off the floor to look at your bellybutton.
Lower down with control. Repeat.
Technique Tip: Keep your elbows out to the sides throughout, keep breathing!
Beyonce’s ‘Halo’ - Downward Dog
From all fours on the floor/mat, push your hands into the mat and extend your butt towards the ceiling.
Straighten your legs as much as possible and aim to gently lower your heels to the floor.
Relax your head and neck but continue pushing the floor away with your hands. Hold for 30 seconds.
Technique Tip: Make sure the insides of your elbows are facing each other and not the ceiling. To achieve this you may need to bend them slightly.