These Are The Best Exercises For A Tighter, Stronger Core, According To A Barre Instructor
October 9, 2021 by Justine Schwartz
I recently discovered barre, the workout class that incorporates the ballet barre and takes elements from yoga, ballet and Pilates, and am already obsessed. If you’re the type of person who hates to run on a treadmill or lift heavy weights, barre might be the answer for how to get seriously in shape (without even ruining your blowout). I also love how the specific strengths it builds can be preventative against back pain and joint issues. And, last but not least, it’s super effective in building a strong core–which is what we all really want, isn’t it?
“One of the central goals of the class is to activate the transverse abdominis, the deepest layer of the abdominal wall muscles,” Christina M. Schwefel, principal of Forme Barre told us recently. Why is the transverse abdominis so important for core toning? This particular muscle stabilizes the core and spine for optimal movement of the extremities and trunk. In fact, research has shown that it contracts *before* the arms or legs move, but unlike the other muscles of the core, it can be difficult to engage and feel.
The Forme Method, as with other similar barre classes, incorporates many deep core exercises into their class, and here are three of her favorites:
Straight Arm Plank
"Straight Arm Plank is an excellent position for stabilizing the spine," Christina says. How to do it: walk your body out to a straight line from crown of head through heels and line your shoulders over wrists. Be mindful not to hang your head or sag in your center. You will activate your transverse abdominis by wrapping the oblique muscles toward your center and drawing up. "There is no rush to movement here – the isometric hold creates the opportunity to use a compartmentalized breath and continually engage transverse abdominis," she explains. Once the muscle is engaged, one can more safely move into a forearm plank or push ups, knowing that the spine has been stabilized and the core is braced.
High C-Curve
"Perhaps the crowning jewel of the Forme Method core series, high C-Curve is an amazing opportunity to connect to the deep core," Christina explains. "At Forme, this particular exercise kicks off nearly every abdominal section, and is accompanied by the company’s signature Alignmats (shown below). High C-Curve is so named because the spine creates a C-shape. The low back presses firmly into the Alignmat and the hands hold onto to the outer thighs. The name “high” represents the position of the upper body being largely upright. Having some sort of prop for the low back is key in this position."
Supine Half Curl
"Start by laying flat on your back (supine) and feeling the important connection between the spine and the abdominal muscles by pressing the back into the floor and drawing your navel upward on your exhale," Christina explains. "This will engage your Transverse Abdominis." Then, lift your head, neck and shoulders off the floor as you extend one leg toward the sky. Grab hold behind the extended leg to take pressure off the neck. Hold here, using the coordination of exhaling with the engagement of the abdominals to stabilize the spine – the low back should not arch or come off the floor at all.
In general, remember to exhale, engage the deep core, and then move!