Supermodel trainer reveals the easy HOME barre workout Victoria’s Secret models swear by for a toned physique as new COVID-19 restrictions limit studio access
- Barre workouts combine ballet and bodyweight exercises to tone the body
- Victoria’s Secret models Martha Hunt and Elsa Hosk use barre to stay in shape
- Barre classes are restricted to 10 people per session under new COVID-19 rules
- But the simple workouts can be still be done at home without gym equipment
- Coronavirus symptoms: what are they and should you see a doctor?
Barre instructors can now teach a maximum of 10 people per session under Australia’s strict social distancing rules, leaving fitness studios largely empty as millions stay home to slow the spread of coronavirus.
Prime Minister Scott Morrison announced the new limit for barre and yoga classes along with spinning and personal training sessions late on Tuesday as national cases of COVID-19 soared to 2,368 and the death toll climbed to eight.
But the popular ballet-inspired workout used by Victoria’s Secret models like Martha Hunt and Elsa Hosk to tone up before runway shows can still be done at home without any equipment, making it the perfect exercise for life under lockdown.
Barre is renowned for whipping the body into peak athletic shape, toning the stomach, firming the arms and building muscle in the glutes, making your behind appear perkier.
Barre workouts are used by Victoria’s Secret models including Elsa Hosk (pictured on the runway in 2017) to tone up before major fashion shows
Catwalk star Martha Hunt (left) trains with barre instructor and professional dancer Andrea Rogers (right) to maintain her supermodel physique
Professional dancer and fitness trainer Andrea Rogers is the founder of Xtend Barre, a high intensity exercise plan which combines strength work and cardio to build muscle in the core, legs and arms, making the body leaner and more defined.
Ms Rogers previously told Daily Mail Australia her clients see significant results by taking her class just once a week.
‘People come to class to target their abs, arms, legs and butts. But as well as toning up, it also increases your flexibility, encourages positive emotional health, and improves your posture,’ she said.
HOW SOCIAL DISTANCING MEASURES ARE AFFECTING THE AUSTRALIAN FITNESS INDUSTRY
Australian gyms shut their doors on Monday for six months, as doctors warned they are prime breeding grounds which will help the coronavirus to spread.
Beginning on Wednesday evening, yoga and barre classes, boot camps, spinning and personal training sessions will be restricted to a maximum of 10 people per class.
Social sports such as large groups of people playing soccer in a park have also been banned.
Fitness trainer Andrea Rogers (pictured) is the founder of Xtend Barre, a high intensity exercise plan which combines strength work and cardio to build muscle in the core, legs and arms, making the body leaner and more defined
CORONAVIRUS CASES IN AUSTRALIA: 2,368
New South Wales: 1029
Western Australia: 205
South Australia: 170
Australian Capital Territory: 44
Northern Territory: 5
TOTAL CASES: 2,398
FOR THE ARMS
The super-fit trainer firms her arms with combined tricep dips and leg circles, a dual movement which builds strength in every part of the body and can be done almost anywhere with a chair, bench or step.
Sit on the edge of a chair, gripping the edge next to your hips with legs extended and feet hip-width apart.
Press into your palms to lift your body and slide forward just far enough so your body clears the edge of the chair, slowly lowering yourself until your elbows are bent between 45 and 90 degrees.
Push back up to your starting position, controlling each movement for 10 reps.
FOR THE STOMACH
To tone her stomach Ms Rogers uses the ‘passé plank’, a twist on the traditional plank which involves drawing your right knee up to your hip with the knee pointing outwards and holding for eight seconds while holding the plank position.
Repeat the movement with your left knee before doing four slow repetitions on either side.
FOR THE GLUTES
Ms Rogers builds her enviable derriere with ‘fold overs’, a classic barre move which involves standing on one leg with the other raised as high as you can behind the body.
Slowly lift and lower your leg, tapping your toe to the floor each time to release your glute muscle and lifting back up to squeeze and engage it. Repeat the movement between eight and 16 times in accordance with your fitness level.
Supermodel Martha Hunt (pictured on the Victoria’s Secret runway in 2015) uses barre exercises like the passé plank to tone her stomach
The nature of barre training means it can be tailored for any age and fitness level, making it a universal solution for Australians in self-isolation or quarantine.
‘What I love most about Xtend Barre is I often have a pregnant woman, someone in their early 20s and an 82-year-old all working out beside each other,’ Ms Rogers said.
‘The exercises can be modified and all ages leave feeling they’ve got their moneys worth – you don’t get that with other programmes,’ she added.
BARRE WORKOUTS FOR EACH PART OF THE BODY
CORE: Passé plank
A twist on the traditional plank this exercise is a secret weapon for building your core strength and getting those killer abs!
1. Start in a high plank position with feet together. Draw your right knee up to your hip, with your knee pointing to the right, tapping your right toes to your left knee. Hold for eight seconds.
2. Extend your right leg to the side, hovering toes off the floor and keeping your hips and shoulders square. Again, hold for eight seconds, then return to starting position. That’s one rep.
3. Do 4 slow reps and 8 with pace. Complete 4 sets in total on each side.
Australians can use Ms Roger’s workouts to stay fit and focused during the lockdown period
ARMS: Tricep dip with leg circle
Tricep dips are a staple at Xtend Barre classes. They are awesome for toning your upper body, and adding an extra lower body movement will challenge your core too! Best of all – this is an exercise women can do anywhere!
1. With your hands and feet firmly on the ground, push yourself up from a seated position.
2. Bend your elbows an inch to dip your body down while lifting your right foot off the ground towards the ceiling and draw a circle with your foot.
3. Return your right foot to the floor and straighten arms.
4. Repeat 16 times on each foot.
GLUTES: Fold overs
The fold over is a signature Xtend Barre exercise – a class wouldn’t be complete without this booty burner!
1. Stand facing the barre with your legs and feet together in parallel, shoulder width apart. Forward fold at the waist, placing your hands on the barre.
2. Keep your eyes on the floor. Take a soft bend in both knees, and keep your legs firmly pressed together.
3. Step one leg back behind you reaching long so that your pointed toe is in line with your hip.
4. Keep your supporting knee bent and supporting your heel on the floor (lift heel to advance), and lift your back leg to your potential. Your potential is where you can lift your leg straight behind you and feel your glute engage, while maintaining a neutral spine. If you have to arch your back, you’re lifting your leg too high.
5. Lift and lower your leg, tapping your toe to the floor each time to release your glute and lifting back up to your potential to squeeze and engage it. Repeat 8 – 16 times.
6. Hold your leg lifted at potential and pulse up. Repeat 8 x 16 times.
7. Repeat on the other leg!