8 Things That Happen to Your Body When You Start Doing Barre

woman doing barre

Getty Images / Design by Camden Dechert

Take a quick scroll through Instagram's #barre feed, and you'll see pros, novices, models, and celebrities alike all taking part. But what is a barre class, and what exactly can it do for the body? The low-impact conditioning class is a total three-for-one: It combines the movement of ballet, the strengthening of pilates, and the stretching of yoga (all within one 45-minute class).

The actual “barre” in class is used as a prop to help you balance, leaving you to focus on isometric strength exercises (i.e., holding your body still while you contract a small and specific set of muscles). The movements might be small, but trust us—you’ll feel the burn. To learn all the ins and outs of a barre workout, we consulted with two barre pros: Julie Erickson of Endurance Pilates and Yoga, and Leah Willoughby, instructor and personal trainer at Ten Health & Fitness.

Meet the Expert

Here’s everything you should know about barre classes and the benefits of the ballet-inspired workout.

What Are Barre Workouts?

Barre fitness is a super-energizing, whole-body workout that’s great for everyone, from beginners to pros. Each class is meant to build alignment, strengthen your core, and tone and elongate muscles. Think of it as offering all the body benefits of a ballet dancer—without attempting a pirouette.

"A barre workout combines traditional elements of a classical ballet barre workout with Pilates and contemporary leg exercises to offer a low-impact, challenging workout focusing on the lower body," explains Erickson. "A barre workout will tone the glutes, hamstrings, and calves, creating that long, lean dancer look." The workout itself is appropriate for most students with proper supervision and cueing by an instructor, with the exception of students with serious lower-body injuries.

What is a Barre Class Like?

Most barre classes will start with a short warmup, some using small weights and others starting at the barre. The teacher will demonstrate the movement and then provide encouragement and corrections for the students to get the most out of every move in every exercise. "All classes will hold a portion of their exercises at the barre and on the yoga mat," says Erickson. "The exercises are fun to perform and it’s wonderful to 'share the pain' with the group in your class while you work at the barre."

Erickson notes that it may take a few weeks to see results (hello, looser-fitting jeans). "Most dedicated students will see results in their overall leg and abdominal strength, including a decrease in the circumference of the thighs and a lifted tush in about four weeks," she says.

What to Wear to a Barre Class

Part of the fun of picking up a new workout is choosing clothes and gear to accompany it. Erickson recommends wearing form-fitting clothing, such as leggings and a fitted top. "This will allow your teacher to see your form and provide corrections that will make you perform the exercise correctly to get the most out of each move while protecting your back," she explains.

More than likely, it will be suggested to take your shoes off for your barre class. To prevent yourself from slipping, be sure to wear socks that have grips on the bottom.

The Benefits of Barre Workouts

1. Improves posture

“There’s a big focus on strengthening the muscles through the chest and shoulders in barre practice, which in turn prevents us from slouching,” Willoughby says. After just a few sessions, you may feel yourself standing taller with a sense of elongation throughout your body.

2. Strengthens glutes

Sure, this extra toning is a win for us in the peachy rear department, but Willoughby explains that there’s more to it than a tightened bum. “More importantly, working on your glutes helps to strengthen all the muscles that stabilize the pelvis. This helps to alleviate pressure on the back, hips, and knees,” she says.

3. Tones stomach muscles

Because barre focuses heavily on balance and strength, your core is an integral part of the training. “As you use the abdominals to hold the body in a correct alignment, barre classes will give you a heavy core workout—perfect for keeping toned tummies in check,” says Willoughby. This might be especially helpful for postpartum mothers looking to bounce back.

4. Increases flexibility

The combination of stretching and the focus on posture should allow your flexibility to be pushed to the limit. By no means do you need to be the most graceful, swan-like prima ballerina at the barre (the movements are easy to adapt for all levels). Give yourself a few weeks and you might be surprised at how your flexibility increases.

5. Reduces stress

We all know that exercise, in general, helps to reduce stress, but whereas yoga quiets the mind and HIIT gets it all out, barre likely sits somewhere in between. Barre is a mental challenge, as each movement requires a level of mindfulness to stay engaged. It’s almost like a form of meditation, as your brain remains intensely focused on each small movement. You may leave each class feeling lifted and calm.

6. Better mental focus

You might find yourself being quick on your feet when it comes to thinking and problem solving after your barre session. Exercise, in general, releases endorphins that keep your mind sharp. Research has shown that both pilates and yoga (which is ultimately what barre is) can improve mental clarity and keep you thinking positively.

7. Increases overall strength

Not feeling like lifting heavy weights, but want to improve your strength? No problem. With barre, you're often using only small hand weights (or none at all), resistance bands, and stability balls. You also don't have to worry about what day of the week leg day lands on. Barre exercises are usually meant to be full-body workouts, strengthening your arms, legs, and core all in one session.

If you're a newbie, try the class without weights for the first go-around. It might seem easy, but trust us, you'll likely still feel the muscle aches the next day.

8. Improves endurance

Endurance is more than improving your stamina for future workouts; it also impacts essential organs. The American Heart Association states that your heart, lungs, and circulatory system stay healthy when endurance activity (like barre) is incorporated into your routine. When you stay consistent with these exercises, you can reduce the risk of developing diseases like heart disease, stroke, and diabetes.

Barre Workouts vs. Traditional Cardio

black femme resting at the barre

Marc Romanelli / Getty Images

Unlike more obvious (read: sweaty) workouts like HIIT, boxing, or spin, barre workouts are different. "Depending on the low-impact cardio class format (I’m assuming a choreographed class), there can be lots of choreography and quick changes as well as memorizing of moves to coordinate," says Erickson. "A barre class is more static, focusing on the tiny movements to work each muscle to its absolute edge."

And while weight loss isn’t the main focus of a barre class, you may feel slimmer thanks to your improved posture and alignment. Your muscles will feel toned, your limbs will look longer, and you’ll be standing taller.

Barre Workouts vs. Pilates

Barre and Pilates have similarities, but their relationship is more like cousins than siblings. A barre workout is influenced by both Pilates and yoga moves, but it tends to implement more repetitions at a higher tempo. Pilates, on the other hand, does minimal repetitions and follows a certain structure.

According to Erickson, mat Pilates is a specific regimen based on the work of Joseph Pilates that utilizes the muscles of the core to stabilize portions of the body to increase strength and flexibility. "Joseph Pilates called his regimen Contrology, as control of the muscles is the most important factor in his sequence of 34 bodyweight exercises performed on the mat," explains Erickson. "He also created an apparatus like the reformer to assist students in their pursuit of achieving mastery in all of the mat exercises." Unlike Pilates, barre exercises tend to skip the props and use only bodyweight.

The Best Items for Barre

Below, we’ve rounded up a kit of essentials you’ll need for any barre workout.

Bombas Women's Performance Gripper Ankle Sock 3-Pack
Bombas Women's Performance Gripper Ankle Sock 3-Pack $56.00

Grip socks are a must for stabilizing your body and holding certain movements. We dig the fun colors of these (though they're available in all-black, too) and the breathable fabric.

Lutava Align Yoga Mat
Lutava Align Yoga Mat $99.00

Get the most out of your workout with a good yoga mat like this one by Lutava, which features antimicrobial natural rubber and a non-slip cushion for a comfortable workout.

  • Can I do a barre workout at home?

    You don't have to join a barre studio to reap the benefits of a barre class. There are dozens of classes you can take on YouTube, as well as workout apps like Peloton and Obé Fitness.

  • What is a cardio barre workout?

    Cardio barre workouts are a more high-intensity version of a barre class that combines traditional barre with dynamic movements like pulses, jumps, and squats.

Article Sources
Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.
  1. Lim EJ, Park JE. The effects of Pilates and yoga participant's on engagement in functional movement and individual health levelJ Exerc Rehabil. 2019;15(4):553-559. doi:10.12965/jer.1938280.140

  2. American Heart Association. Endurance exercise (aerobic). Updated April 18, 2018.

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