Exercise

5 simple barre moves to strengthen legs (without any equipment!)

If you’re looking for an effective but low-impact workout to strengthen legs, look no further than these barre moves from Nathalie Errandonea, founder of NRG barrebody.

These weight-bearing exercises will help to build muscles and improve bone density – essential for staying well through midlife and beyond.

5 barre moves to strengthen legs – no equipment needed

Plié in second position with heel raise

Here we focus on the quadriceps and calves, moving with fluidity to switch from one foot to the other. Focus on maintaining strength and alignment.

  1. Start with your feet turned out, wider than hip-width apart. Bend your knees, lowering your body into a plié while keeping your back straight. Keep your pelvis in neutral position and the chest lifted. Your heels stay grounded.
  2. While in the plié, lift one heel off the floor, so you’re on the ball of the foot. Pulse gently by slightly bending and straightening your knees, engaging your legs and core.
  3. Lower the heel of the raised foot and lift the heel of the opposite foot. Repeat the pulsing action while alternating the feet, keeping your movements controlled and steady. Repeat for 30 seconds, building up to two minutes over time.
Lunge to leg stretching

This move see us transition between a straightened back leg and a bent lunge position. Focus on keeping control as you strengthen your quads, hamstrings and glutes.

  1. Start in a lunge with one foot forward and the other extended behind you. The front knee should be bent at a 90-degree angle, while the back leg is extended straight behind, with the heel lifted off the floor.
  2. From the lunge position, slowly begin to straighten the back leg while keeping the front knee bent. You should feel a stretch in the back leg as the heel pushes towards the ground and your body extends slightly forward.
  3. Bend the back knee again, returning to the original lunge position. Ensure the front knee remains aligned with the ankle. Keep your torso upright and controlled as you move smoothly back into the lunge. Repeat 25 times each side.
Attitude toe tap

This movement focuses on balance, control and fluidity as you move between the attitude and the toe tap. The muscles used include the hip flexors, adductors, quadriceps and calves.

  1. Start by standing on one leg, with the supporting leg in turnout (turned outward from the hip), and the knee bent. The weight is placed on the supporting leg, and the opposite leg is lifted.
  2. Lift the opposite leg into an attitude position (where the knee is bent). The lifted leg should be bent and turned out, and your body should stay balanced and upright.
  3. From the lifted attitude position in front of you, toe tap gently to the floor. Then, immediately bring the lifted leg back up into the attitude position. Repeat up to 25 times each side. Add pulses if you wish.
Extension arabesque

This move emphasises core stability, with a controlled leg extension. Focus on keeping your body aligned and balanced as we build strength in the core and glutes.

  1. Begin on all fours, with your wrists directly under your shoulders and your knees under your hips. Ensure that your back is flat and your core is engaged, maintaining a neutral spine.
  2. As you stabilise yourself, focus on keeping your hips and shoulders squared to the floor. Avoid any twisting or leaning to the side, keeping your body aligned and balanced.
  3. Bring one knee  towards the opposite knee (knee to knee), then extend that leg back behind you into an arabesque position, keeping the leg straight and elevated. Engage your core throughout to maintain stability and control, holding the arabesque position with your body aligned. Repeat 30 times each side and add pulses if you wish.
Bridge on tip toe with one leg stretch

A true multi-tasker, here we focus on balance, core strength, and controlled leg movements. It’s important to keep the body stable in the bridge position to ensure we work the correct muscles. This move helps to strengthen the core, hamstring, glutes and calves.

  1. Begin lying on your back with your feet flat on the floor, knees bent. Lift your hips into a bridge position while rising up onto the tips of your toes. Extend one leg straight up towards the ceiling, keeping your body in a straight line from your shoulders to your foot.
  2. While maintaining your balance, slowly lower your hips back towards the floor, while crossing the elevated leg over the supporting leg (without letting your hips drop too much), engaging your core to maintain control.
  3. From the crossed position, use your core and glutes to raise your hips back into the bridge position while straightening and lifting the crossed leg back up toward the ceiling. Keep your body aligned and your core engaged throughout the movement.

Practice with Nathalie online

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