- Ali
Can you ever have legs that are long enough?
I love how my legs have started to look longer and leaner since getting into Extend Barre. It’s a mixture of ballet and Pilates so takes me right back to my ballet roots.
What’s great about these exercises is you can do them while you are washing up or cooking so you multi task - be stirring a pot of soup and still get long lean limbs!
Here’s my favourite leg exercises to tone, lengthen and elongate muscles.
You may have to improvise a barre. At home I use the stair banister (at the top not on the actual stairs!) a door frame, or worktop.
Get yourself in position
Stand facing side on to the barre/bannister.
Rock back onto your heels to a baby first position – heel together toes pointing to 10 to 2.
Stand approximately an arm’s length from your barre/bannister etc. and flex the elbow nearest the barre on it to aid your stability.
Think about pulling up from your core – your tummy muscles and pelvic floor. Imagine a piece of string which runs through your body and up into the clouds – like a puppet. Lengthen your spine along the string.
Bend your knees, and take your outside hand to your hip.
You’re all set to begin…
Leg pulses
Raise your outside leg to the side with a pointed foot (this is called a tendu) and lift your leg to about 45 degrees.
Keep your body lifted, maintaining a long line in your body as you pulse your leg up and down.
Repeat approximately 20 - 50 times working a few more into your routine each day.
Switch sides and repeat on the other leg.
Rainbow legs
Repeat the set up as above.
Raise your outside leg to the side with a pointed foot and lift your leg to about 45 degrees.
Keep your body lifted, maintaining a long line in your body as you move your leg backwards and forwards in an arching movement making the shape of a rainbow in the air.
Repeat approximately 20 - 50 times working a few more into your routine each day. Switch sides and repeat on the other leg.
Wipe the floor
Repeat the same set up as the above two exercises.
Raise your outside leg to the side with a flexed foot and lift your leg to about 45 degrees.
Remember to keep your body lifted, maintaining a long line in your body as you move your leg backwards and forwards in a straight movement as if you are scuffing your foot along the floor but in mid-air!
Repeat approximately 20 - 50 times and again, keep working a few more into your routine each day as it starts to get easier.
Switch sides and repeat on the other leg.
Not only will it help your legs look longer and more toned but I think these exercises make you feel very poised and sophisticated too! If you give them a go, make sure you let me know on Facebook or Twitter!
