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Pure Barre’s lead teacher Mish Metz show you how to challenge your lower body.  

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LIFitnessfour822_2023-08-22-09-33-40

Fitness in Four: Pure Barre  

This in four. And today we're working to get a stronger lower body using the popular Pure Bar method. So pure bar lead teacher Metz is here to show us how we get those strong legs. So what do we need to do first? So we are actually gonna use our ball. So we're gonna grab a ball you could use at home, a pillow, a stuffed animal, just something to squeeze on. We're gonna walk our feet out wider than our hips. Toast turned out slightly. Here's the fun part, Ben, then you sink the seat down towards knee level. You just got elbows wide and then here's what's important, heavy jail bones. So no lean forward, right to get small down an inch, go down an inch up an inch down and up. Yeah, in our outer thighs are gonna feel it, those small isometric movements and then we can speed it up little pulse, go, pulse, pulse and we're also squeezing the ball at the same. We got some upper body work. I was gonna say lower and upper body at the same time. Yeah. And then we're gonna do a big change here. OK? We're gonna come down on to that left knee. We're gonna take that ball or whatever you're using behind your right knee and you're gonna lift that leg up towards hip height. Ok. Good. And then from here, take your right hand behind your head. But wide point those right toes, here's what's important. Tuck your hips under. Feel that outer seat engage. This is so different from any movement I've ever done. I'm like, I feel my hips and my butt working. That's exactly right. And then can you just squeeze the ball? Just squeeze and squeeze. So the idea here is those small movements, big change, right? Where we are fatiguing those muscles good. And then from here just lift the leg a little up and up. Nice. Maybe slide your knee back a little further. We want it in line with the hip or behind. It's a small movement. But I feel like I'm gonna fill this in the morning. That is the goal. That is the goal. That's exactly right. And maybe a little press back with the leg. Go, press, press. So, abs are engaged. Now, how long are these classes? Usually? They are 50 minutes long? Oh my gosh. This is intense. And 50 minutes. And how many calories could we burn during one of these classes? It depends on the person. Right. But 3 to 500 is usually where we're at a little bit more in a different cardio based class. But you can see how you really fatigue those muscles. The good news, we get to stretch after we do all of those. Ok. I'm looking forward to that stretch. What's another move that you would do for lower body in this class? For lower body? We could be here in a tabletop position. We could squeeze to lift that right leg, up, heel to the seat, foot, flax hips, facing down. And we want to scoop our abs and tucky our hips. We could extend the leg flow all the way straight, two counts and then heal to the seat two counts. So now we're working the back of the leg. You're gonna feel it through the hamstring all the way up into what we call the pure bar ledge. So right where the seat and the hamstring connect and the great thing about this is you could just do this at home. You don't even need a bar per se. That's exactly right. Get on the floor and do this. Right. That's right. That's right. And then you could hold this one heel to the seat ceiling, just press, press. So you can feel your whole body get warm, especially my lower back. Now, I'm feeling it there as well as the butt, the leg and you wanna make sure you scoop those abs and we want no arch in that low back. How do you know if you're scooping or not? I don't have a mirror. I'm like, that's right. So you should feel your alignment. You know that if your abs are relaxed and you feel a sway in your low back, you need to re tuck your hips under and you're gonna find that strength in your upper body as well. Ok. I'm gonna work on tucking my hips and getting my sway out of my back. But this is a great workout. I feel it already. Now I have to switch and do the other side because that's a real workout. So thank you so much for being here and showing us this. And now we want to hear from you at home. Do you have any workouts that we should try? Because we wanna put them on the show, scan the QR code on your screen to let us know so we can try them out. You'll find helpful workouts like this every day here on be well, plus money saving tips, home hacks and healthy eating options. So, tune in tomorrow for more of.

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