If you hear the word “ballet,” you might think of childhood classes or bright pink tutus. Or, you might see it as a perfect form of exercise. No matter your opinion of ballet, there is a workout inspired by it that you can try at home: barre. This workout combines ballet moves with Pilates to improve posture and core strength.
Paola Di Lanzo, a certified Pilates instructor and founder of Paola’s Body Barre, explains that barre and Pilates share some similarities. Both focus on posture, alignment, and core control. However, they each bring unique benefits.
“Barre is inspired by ballet and dance,” Di Lanzo says. “It uses small, isometric movements that test your endurance. It also includes cardio and coordination, which Pilates usually does not.” She describes barre exercises as tiny pulses, pliés, and movements that create a “delicious burn.” Barre is low-impact but intense. It blends elements of ballet, yoga, and Pilates by emphasizing small, controlled movements.
Often, barre workouts use a horizontal bar, called a barre, in a studio. If you practice at home, you can use a wall for support. Di Lanzo calls barre “soft strength” because it combines Pilates principles with other workout styles. This combination helps sculpt lean muscle, protect joints, and build long-term strength.
Try This Ballet-Inspired Workout at Home
There are many barre classes worldwide in 2025, including ones led by Paola Di Lanzo. You can also try barre exercises at home. Here are some of her top recommendations:
1. Second Position Plié
Stand with your feet wider than hip-width apart. Turn your toes out about 45 degrees. Keep your spine tall, core tight, and knees aligned over your toes. Slowly bend your knees and lower your hips straight down, as if sliding down a wall, until your thighs are nearly parallel to the floor. Keep your heels on the ground and chest lifted. Push through your heels to stand back up slowly, keeping good posture.
2. Lateral Kickboxing Ballerina
Stand tall with feet hip-width apart. Engage your core and relax your shoulders. Bring your arms together in front of you, as in ballet’s first position. Shift your weight to your left leg and slightly bend that knee. Point your right toes and lift your right leg out to the side in a controlled kickboxing motion. Keep your upper body steady. Lower your leg and raise your arms above your head, rounded as in ballet’s fifth position, while keeping your core engaged for balance.
3. Tiger Curl to Single Leg Strike
Place your hands on a chair and fold your body at a 90-degree angle, feet under your hips. Lift one leg, point your toes, then draw your knee toward your chest, slightly curling your spine and engaging your core. Lift the same leg high and repeat.
4. Supine Plank with Single Leg Lift
Sit on the edge of a chair with your hands outside your hips, fingers facing forward. Move your body forward and lift your hips up, opening your chest and straightening your legs. Activate your core, triceps, glutes, and hamstrings. Once stable, inhale, then exhale as you extend your right leg and lift it fully, contracting the top of your thigh.
5. Attitude Derrière with Oblique Crunch
Lie on your side on a yoga mat with your legs bent and stacked. Support yourself on your forearm. Press away from the floor to lift your waist and create space between your body and the mat, engaging your side muscles. Keep your hips and shoulders facing forward. Lift your top leg, bending the knee in a ballet-style attitude position. Sweep your leg behind you while reaching your top arm forward in a diagonal line. Then reverse the motion by sweeping your leg forward and bringing your knee toward your top elbow, crunching your side waist to engage your obliques. This move blends strength with grace and control.
Benefits of the Pilates-Inspired Barre Workout
1. Improved Posture
Barre helps improve posture by teaching you to engage the right muscles. Di Lanzo explains that it focuses on the core, back, and glutes to support your spine and help you stand taller. Over time, this creates grace in everyday movements. The goal is not perfection, but to move with confidence and control, both in the studio and in daily life.
2. Builds Deep Core Strength
Barre is a low-impact way to build deep core strength. Unlike workouts focused only on visible abs, barre strengthens muscles from the inside out. Every plié, tendu, and balance targets stabilizing muscles like the pelvic floor, transverse abdominis, and lower back. This strength improves balance, posture, and overall function, making everyday tasks easier.
3. Enhances Balance and Mind-Body Connection
Barre demands focus, breath control, and presence. Di Lanzo says you cannot rush through the movements or lose concentration. This creates a strong mind-body connection that leaves you feeling calm, centered, and grounded. After a session, you feel energized, not tired, and more aware of your body.
4. Improves Flexibility and Mobility
Barre includes lengthening movements, dynamic stretches, and controlled extensions. These open up the body, especially hips, hamstrings, and spine. This helps joint health, movement quality, and injury prevention.
5. Low-Impact Exercise
Barre does not place heavy pressure on bones and joints, making it suitable for beginners or people with certain health conditions. The small pulses and repetitive movements build muscle without harsh impact. This makes barre a gentle yet effective alternative to traditional strength training.
Can You Do Barre at Home?
Yes, barre can be done at home. You only need a wall for support to start. A thick yoga mat helps with comfort, and Pilates socks with grip are useful on wooden floors. Many barre workouts are also available on Pilates apps for further practice.
