The secret to scoring a dancer's trim and toned shape is to work your muscles less than you're used to. Yep, you read that right. Dancers practice concentrated movements that function as deep sculpting tools to create long, lean muscles. Those coveted results are what have inspired dance-infused fitness
programs such as Pure Barre, the total-body workout that combines Pilates, yoga, and dance to target the body areas all women struggle with—core, hips, butt, and arms.
"Pure Barre is an athletic approach to dance and Pilates," says Carrie Rezabek, CEO and founder of Pure Barre Technique. "It uses calculated isometric movements to work each muscle, then stretches the muscle back out to create long, lean lines—without the bulk."
Isometric exercise involves supporting a weight (in this case, your body weight) without moving your muscles—for example, holding a pushup in the lowered position. (That's different from most standard exercises—lunges, crunches, curls—in which you move your muscles through a full range of motion.) "Keeping your muscles in a fixed position increases the time they're under tension, which makes them stronger," says strength and conditioning specialist Mike Mejia, a personal trainer in Plainview, New York.
Dance-inspired moves are a great way to round out any workout. Here's why:
They're excuse-proof.
A closet-size apartment, no gym membership, or even a bum ankle is no reason to dodge these exercises. Because they don't require big movements or a single piece of equipment, they're perfect for small spaces. "And they also promote strength and endurance in muscles and joints that have a limited range of motion because of an injury," says Meg Lesniak, a trainer at The Sports Club/LA in Miami.
They'll make you lean but well-rounded.
Isometric exercises develop the kind of muscle fibers that are key for endurance and balance. Both are important to your overall fitness, making isometric training an ideal complement to workouts that develop speed and agility, like cardio intervals or plyometrics, Lesniak explains.
They make you flexible and injury resistant.
Ever wonder how dancers can bend, twist, and split their bodies—and then stay there? They practice isometric holds at insane angles. When a dancer holds her leg up, the main muscles recruit other, smaller muscle fibers that are often neglected in dynamic exercises. Strengthening these fibers gives them better range of motion, making them more flexible and less prone to injury. And you don't need to make like a pretzel to benefit. You'll become more Gumby-like from any of the moves in "Go Deep".
Do the Workout
They may not look like much, but these moves promise big results.
Don't be fooled by the tiny movements: While you may not be pumping iron like a power lifter, you will feel the burn during this workout. That's because Pure Barre uses small isometric movements to work each muscle to fatigue, then stretches it out to create long, firm muscle, says Carrie Rezabek, founder and CEO of Pure Barre. And you don't even need a barre to do the workout. As long as you have a support, like a chair or kitchen counter, and a stopwatch or clock, you're good to go. Your body weight does the rest.
Move 1 Wall Pushup
Stand facing a wall with your arms extended in front of you, shoulder-width apart, palms resting on the surface. Bring your legs together and rise up onto the balls of your feet (a). Bend your elbows until your chest nearly touches the wall (b). Push back to the starting position. Do this for 30 seconds. Then continue for another 30 seconds, this time using a smaller range of motion and a faster pace.
Move 2 Standing Turnout
Place your hands on your support, feet in a narrow V. Extend your right leg behind you (point your toe to five o'clock), lifting your foot off the floor. Slowly lift your leg up and down by an inch for 30 seconds. Repeat, smaller and faster, for 30 seconds. Next, make small circles—as if your toe were tracing a quarter—for 30 seconds, then reverse the circles for 30 seconds. Repeat the entire sequence with your left leg (toe pointing to seven o'clock).
Move 3 Scissor Curl
Move 4 Parallel Extension
Stand next to your support, and extend your right leg in front of you, keeping your left knee slightly bent. Slowly lift and lower your raised leg by an inch for 30 seconds. Repeat, using a smaller, faster motion, for 30 seconds. Next, make small circles with your leg (as if your toe were tracing a quarter) for 30 seconds, then reverse the circles for 30 seconds. Switch legs and repeat the entire sequence.
Move 5 Semi-Foldover
Move 6 Curl
Sit with your knees bent, holding the backs of your thighs. Round your back and lower it toward the floor, contracting your core. Slowly curl down and up by an inch for 30 seconds. Then bring one arm up next to your ear and continue curling for 30 seconds. Switch arms and repeat. Finally, bring both arms to your ears and curl up and down for 30 seconds.
Move 7 High V
Move 8Wide Second
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