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Barre Modifications to Know for Injuries, Pregnancy, or Other Limitations

By | Blog

We’re often asked, “Can I do Barre if…” The short answer is, yes! If you have clearance from your doctor to exercise, we can almost always find a modification that will work for you.

Here are a few of our favorite Barre modifications – and the ones we see our clients take most often – for injuries, pregnancy, and a whole range of other limitations.

What to Expect at Your First Bolder BARRE Class

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Walking through the door for your first fitness class at a new studio can be intimidating! We are so excited to have you, and we promise you’re going to feel right at home. Here’s everything you need to know for your first Barre class:

  • Yes! You can do Barre whether you have a dance background or not
  • Please arrive 15 minutes early for your first class to fill out paperwork and get all set up for class
  • You will need sticky socks for Barre class – don’t worry, we sell them if you need them
  • Get yourself a couple pairs of light weights and any other props your instructor tells you

 
We can’t wait to meet you!

Pregnant Exercise

Barre and Pregnancy: Safe Exercises for Pregnant Women

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If What to Expect is recommending something for Mommas-to-be, you know it’s gotta be good! According to the experts (and countless new Moms we’ve worked with), Barre is an excellent form of exercise throughout pregnancy.

What Makes Barre Great for Pregnant Women?

According to What to Expect, “With your doctor’s OK, you can practice barre multiple times per week throughout your pregnancy without high risk of injury.”

In short, what makes Barre a great prenatal workout is the same thing that makes it an awesome workout for everyone: There are no high-impact exercises — like jumping or skipping — which can cause joint pain in anyone and is especially not recommended for pregnant women.

Instead barre focuses on small, isolated movements that create tone and strength without bulk (muscles you’ll need when you’re carting around your little one). While you shouldn’t be trying to lose weight during your pregnancy, gaining lean muscle can help with labor and delivery and will help you lose the baby weight later on.

Additionally, we keep our studios nice and cool, so you don’t need to worry about overheating. We always lengthen and stretch every muscle we work, so you’ll also get to release some of the tension you may find building up thanks to carrying around extra weight.

BolderBARRE Pregnancy Modifications to Know

General:

  • Listen to your body! Especially during the first trimester, your body may be telling you you need to take it a bit easier. Always feel free to take a rest when you need to.
  • Make space for your baby belly anywhere you feel tight or constricted. For example, you may wish to step your feet to hip distance apart instead of zipping the legs all the way together. Forward fold with the feet hip distance apart or even wider.
  • Most Mommas-to-Be have no trouble with weight work as it is typically done standing up. Listen to your body and take it easier if you need to.
  • In general, once you have a noticeable bump, you’ll want to limit the time you spend on your back. How long you can lay on your back depends a lot on your body and your pregnancy. Most experts suggest that a minute or two is fine — listen to your own body. Always roll onto your side and press yourself up if you feel you’ve been on your back too long.
  • Get your doctor’s approval to exercise during pregnancy and adjust with any modifications he or she thinks you should make.

Warmup, Plank & Pushup

  • During warm-up, skip the option to add a bounce anywhere it’s offered (we always start movements without the bounce, so you’ll know what to do).
  • During knee lifts, keep your knees lower if they’re bumping into your belly, or turn your toes out and knee lift to the side.
  • Plank is great for building your core and back strength, which you’ll want as your belly grows. However, modify onto your knees or the barre, as your belly grows if you feel any strain on your back.
  • Pushups can also be done on the knees or at the barre if needed.

Thigh & Seat

  • Most thigh and seat exercises can be done as usual. However, if you feel pain in the low back when pulling off the barre (e.g. Chair), switch to a standing thigh exercise.
  • Instead of folding all the way forward in foldover seat exercises, stand upright or on a diagonal, working with the lifted leg lower to the ground.
  • Carrying extra baby weight can be hard on the joints. Be cognizant of any pain in the knees and work higher if your knees hurt. Adjusting heel height or squeezing in on a ball can also help address knee pain.
  • If your feet hurt when lifting your heels, bring a mat to the barre to stand on.

Core

Core is one of the most variable sections of class for Moms-to-be. The most common changes you may wish to make would be getting off of your back and keeping room around your low abdomen for your bump (i.e. not pulling the thighs close to the belly). The three best positions to maintain are:

  • Sit upright and then hinge back at the hips to a 45 degree angle. Hold behind your thighs. Keep your spine straight. Support your low back with a ball. Walk your feet further forward if your belly is bumping into your thighs.
  • Turn over onto your hands and knees. Extend your opposite arm and leg. Switch sides after each rep or halfway through core. Depending on where you are in your pregnancy, you may also choose to tuck the toes and lift the knees to a bear raise, lifting and wrapping the core to support your belly.
  • Sit upright with ankles crossed or feet together in a butterfly position. Lengthen the spine and focus on deep breathing, lengthening the core and dropping the pelvic floor with each in-breath, lifting and engaging the core and pelvic floor with each out-breath (like a kegel – but for the entire pelvic floor and core unit – and sloooooow, with the breath).

Wherever it makes sense, you can always stick with your instructor’s choreography, even if you’re working with a different range of motion or in a slightly different position. That said, if the choreography doesn’t make sense for you, you can avoid boredom by varying things up. Within the three setups above, you can:

  • Switch up your speed by moving slower or faster
  • Change your range of motion moving bigger or smaller
  • Keep your hands behind your thighs but reduce the amount of weight they’re holding
  • Work with your breath to lift and engage your lowest abs as you exhale

Back Extensions & Hip Raises

  • Instead of laying on your belly, switch prone back extensions for working on hands and knees, lifting your opposite leg and arm.
  • Continue doing hip raises as usual. You may need to step the feet wide or work lower. You can also kneel on a cushion facing the barre (back upright) and follow the same choreography.

Stretch:

  • When in a lunge, do not twist toward your front leg. Instead, twist away from the front leg.
  • During pregnancy, the hormones in your body are releasing the tendons and ligaments around your hips to prepare the body for birth. Move very gently during hip openers to avoid overstretching in the groin and hips.
  • Avoid lying on your back for more than a minute or two. Take your figure four stretch with your upper body lifted, using your straight arms as a kickstand behind you.

We’d love to hear from you, Moms-to-be! Do you have questions about these setups? Looking for more interesting variations? We’d love to chat with you. Barre is such an awesome treat for Mom and baby, so let us know how we can help (and bring your pregnant friends in with you — we’d love to meet them!).

 

Thigh Exercise: Chair

By | Blog

Our Bolder BARRE thigh workout, Chair, is a killer! This fantastic exercise works your thighs – both quads and hamstrings – as well as your back, core, and hand strength. And, depending on the choreography your instructor uses, you may also get a calf workout as well. See the full set up:

 

Want to come see this thigh burner (as well as the other tricks we have up our sleeves) in action? Get a 2-Week Unlimited intro package for $39.

Myth Busting: Weight Lifting Leads to Bulk

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We hear many women worry about “bulking up” from weight lifting. There’s several reasons that’s unlikely. Get the inside scoop from Rita:

This is not even to mention the incredible importance of weight lifting. In addition to looking fantastic by adding lean muscle, weight lifting also improves bone density and reduces your risk for a range of illnesses.

Get started with your first Barre class by taking advantage of our two-week $39 intro package.

Break Through a Plateau: Variety, Intensity, Consistency

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The change that comes with a new fitness routine can be incredible. Many of our clients see the difference in their posture and tone in as little as a month.

However, after 3, 6, or 12 months at the Barre, you might feel like you’re not seeing as much change. That’s totally normal! Doing the same thing time and again is going to get you the same results. The key to change is variety, intensity, and consistency. Here’s Rita to break it down:

 
Ready to try a new format? Book right here.

See the Beautiful Bolder BARRE Studio

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Haven’t been in yet to see our beautiful studio space? Take a tour with studio owner, Rita Jenkins-Wolcott.

 

Our studio features:

  • Light-filled lobby with a retail space featuring high-end fitness apparel
  • Two gorgeous studios with wood floors, wall-mounted barres, and cubbies for your belongings
  • Dressing room with everything you may need to be ready to greet the day
  • Two restrooms including one shower
  • Kitchenette with refrigerator, microwave, and Keurig for your convenience

What Are the Different Yoga Classes You Offer?

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One of the questions we receive all the time is “What do all the different kinds of yoga you offer mean?” Vinyasa Flow, Power, and Yin Yoga might not be totally intuitive, so we wanted to explain a little bit more about what these class formats mean. Here’s a quick video with Kelly explaining the differences:

And the quick cheat sheet:

  • Vinyasa Flow Yoga: A dynamic, flowing practice in tune with your breath. Beginner to intermediate. Stretch & strengthen in one!
  • Power Yoga: A Vinyasa Yoga class at a higher intensity. Quicker flowing with some more challenging poses. While it’s not heated, you will get sweaty. Advanced-beginner, intermediate, or advanced.
  • Yin Yoga: Dark, quiet, and chill. Long-held stretches and meditative practices. Extremely beginner friendly and suitable for many injuries – call us to discuss if you have questions!

Book with us now right here.

Share the Love Referral Competition Rules & FAQ

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From April 2-May 6, every friend you refer earns you points! If they buy a 10 or 30-Day New Client Special, you earn 10 or 30 points respectively. If they purchase any other package or membership during the competition period, you earn another 50 points. Platinum, Founder, and Silver Members, if you bring a friend for a free class, you get 5 points.

The top 15 referrers will be invited to attend a wine tasting with us at Total Wine (a $30 value). Then, at the tasting, the number one referrer will win a prize basket of the wines tasted.

FAQs:

How do I get credit for referring someone?
Have your friend put your name as the referral source on her intake form. If she writes multiple names, we will ask her to tell us who is most responsible for bringing her in (only one person can be named as the referrer).

Can I refer friends to classes other than Barre?
Of course! It doesn’t matter which class(es) your friend takes.

How can my friend purchase a package and book a class?
The easiest option is for her to visit our website, view the class schedule, and book directly through MindBody. She will be able to purchase her New Client Special or class package right there. If she prefers, she may also call the studio to reserve a class.

I am a Founder/Platinum/Silver member. How can my friend redeem a free guest pass?
You or your friend can book their free class by calling the studio (or stopping at the desk). We will need your friend’s name, phone number, and email address to make the booking, so if you are scheduling for her, be sure to have that info. If she is booking for herself, she can simply give us your name. One week’s notice is typically plenty of time to get in for class, but we will do our best to accommodate last minute bookings when we can!

BONUS POINT OPPORTUNITIES:

Know someone who has been to the studio before, but has not visited in a year or more?
While she is no longer eligible for a free guest pass or New Client Special (as she is not a new client), we WILL give you 50 points if she comes back in and purchases a package or membership. Just have her mention to the front desk that you invited her back.

Did you just recently refer a new client?
We want to be fair to everyone, and we’d hate to have you miss out if you invited a friend before the competition started. If your friend visited for the first time in March, we will still grant you points if she purchases a package during the competition.

Note:There are no points for non-local referrals or referrals who purchase only a single class. Your guest must purchase a 10 or 30-Day New Client Special, class package, or unlimited single-month/recurring monthly membership.