What is Barre Ballet

Barre Ballet

Teacher – Louie

Looking for a class that pulls your body in tight, lifts your bum firm, slims your waistline, makes you feel taller, slimmer like a ballerina’s body? Try Barre Ballet class with former Ballet dancer Louie!
Louie’s Ballet barre class will bring out the dancer in you by sharing his knowledge of Classical ballet teaching essential foundations to look like a dancer for the best barre workout and how you can start feeling like a dancer. It is the learning of the foundations, and the correct technique is the golden key to look, flow, move with grace effortlessly with motion.

Become a dancer form the first class you do”


What you will read online is. “You will use muscles you never thought you had.”

Well, that can’t be true its how you use them.

Stabilising your muscle.

Barre Ballet workouts will stretch as well as strengthen muscles by stabilising muscle to perform full range of movement “R.O.M” or isolation in the particular exercise given.

Looking for quick results? Ballet Barre is the answer. As it uses your muscles in a different way and you will feel as if every muscle in your body is working. we will split this into groups. Starting top to bottom.

The head

Moves freely on the shoulders and also has positons, using your facial expression.

The Arms

This is the weakest link for most people hold them up for a few minutes is a challenge making you look like a sad swan. Your elbows point to the back and away from each other, the elbow and wrist descend from the shoulder when in 2nd position.

The torso

The torso uses the four major abdominal muscles providing strength and mobility in the joints, There is so much happening here as its the powerhouse to keep everything in good order.

Legs and Bum

Yes a firm tight bum as needed no soggy bottoms allowed, this is where the overload of muscles is generally worked to the Maximus

  • Do I need dance experience?
  • No dance experience is needed!
  • Some form of fitness will be an advantage.


  • What should I be doing?
  • Weight training and or resistant bands, stretching lots of it.

Styles of Barre workouts

Every Instructor has a different background of training some come from dancers background and some form fitness backgrounds. Dancer background Instructors use their dance experience to the routine making it more ballet and fitness background trained are more on the exercise to a music background
A barre workout is principally a combination of Pilates, dance, yoga and functional muscle training. You can perfect a barre workout without any previous dance experience, and tailored to be “as ballet” or as little ballet as you like. A barre workout can be fun, active and intense, providing full mind and body exercises.
Barre Ballet burns calories, feeling taller stronger and gain the power to your muscles.
Think brain training combined with body training. Barre workouts are sure to centre your mind on what your body is doing or maybe not doing


Trying out your first ballet barre workout can be daunting. Don’t be disheartened. You’ll get there. The barre combinations don’t sink in, these things take time. Practice, practice and practice again, and you’ll start finding it gets easier and more effective, meaning you can reap the rewards.

  • Do focus understand good technique. Just like ballet, execute petite to grande movements. Or cm or two might be all it takes. Isometric movements allow you to target the specific muscle that you are toning, did somebody say sculpted legs and bum?! You’ll be pleasantly surprised at just how much benefit you’ll get only from adjusting a small amount. Think small for a big ballet barre workout.
  • Do practice and learn your ‘tuck’. The tuck is one of the core aspects of barre workouts. In the simplest of forms, it’s mostly a pelvic tilt. Shifting your pelvis forward and pulling your abs in, you’re shortening the space between the hip bones and the rib cage.

“Mark it out,” you say
You will physically move in a half-hearted way of learning by doing the sequence with the teacher as he or she demonstrated. you must mark it out with your body, We have a higher chance of remembering the sequence than just visually observing If you watch you will forget altogether. Therefore its always best to mark it out once maybe twice then go for it with everything you got. I want to see power, strength, confidence, emotion and express the movement give it all you have, become part of the music; Feel it. Breathe it. You are it,


  • Pre and post stretch and warm-up. A warm-up prepares your body for exercise, which can effectively prevent an injury.
  • Do dress appropriately. Barre workout clothes are essential. It can be the difference.
  • Men, shorts or with tights underneath,
  • fitted tracksuit bottoms, not too baggy
  • Women tights Invest in a good pair of leggings and a well-fitting top!

As you progress through the class muscles will start shacking when you overuse them and of fatigue fast, have a water break and d take deep slow breaths

Pace your self

If at any point, you feel pain as opposed to working muscles, stop exercising immediately.

Hi, I’m Louie former Classical Ballet dancer.

To have Barre Ballet hit the gyms and classes, fitness just got even better for me to share my knowledge and let them feel how to train as a dancer. Learning new skills is a great challenge and understand your body understand spacial awareness and connecting your mind and body.

Pilates on the Ball

Pilates on the ball Greenwich



Pilates on the ball Greenwich Saturday 11:30 am

Where22 Greenwich S St, Greenwich, London SE10 8TY 

Map:  St. Marks Church

Time Saturdays: 11:30 am – 12:30pm


The Ball

Is successful in the areas of abdominal development and balance training. Increase stability strength and accelerated result. The primary benefit of an exercise ball as opposed to exercising directly on a hard flat surface is that the body responds to the instability of the Ball to remain balanced, engaging many more muscles. Muscles become stronger overtime to keep your balance. The results have an excellent side effect on a healthy posture to maintain the natural curve of your spine.

The results

Provide strengthening of your core and ensuring muscle balance to a healthy posture.


Regularly exercising with the Ball

Helps you maintain the natural curve of your spine, which allows you to keep from arching your back and protect the spine.




    Book Online


Wrist Action

Beginners Pilates Class 11:15 am Meridian Fitness

Why do my wrists hurt when I plank

In Side Plank, your wrists could be hurting because your alignment is off, your core isn’t strong enough, your wrists are not used to that degree of extension or flexion or perhaps because you have a history of Carpal Tunnel. There are a few things you can do to help your wrists while they strengthen up.

Can wrist size be increased?

Yes and No! Your actual wrist is just bone and ligaments/tendons. You can increase the muscle size in yourA forearm,

and improve your arm bone density to a limit, although you cannot increase your physical wrist size

Do push-ups make your wrists stronger?

Where you place your hands during a push-up can make all the difference to your wrists. If your hands are too wide, ahead of your chest or too domed, it puts extra pressure on your wrists. The proper position for a push-up has your hands below your shoulders and just slightly wider than your ribs

Here are ten natural ways to maintain healthy bones.

  1. Eat Lots of Vegetables
  2. Perform Strength Training and Weight-Bearing Exercises
  3. Consume Enough Protein. …
  4. Eat High-Calcium Foods Throughout the Day
  5. Get Plenty of Vitamin D and Vitamin K
  6. Avoid Very Low-Calorie Diets
  7. Consider Taking a Collagen Supplement.

Today’s class, we worked on the wrists teach a few exercises from Daniel Vadnal

Callisthenics Physiotherapist video

Precision Movement by Eric Wong

How you can ease wrist pain yourself

If you see a GP about pain in your wrist, they’ll usually suggest you try these things:


  • rest your wrist when you can
  • put an ice pack (or a bag of frozen peas) in a towel and place it on your wrist for up to 20 minutes every 2 to 3 hours
  • take paracetamol to ease the pain
  • take off any jewellery if your hand looks swollen
  • stop or cut down activities that are causing the pain – for example, typing, using vibrating tools for work, or playing an instrument
  • wear a splint to support your wrist and ease pain, especially at night – you can get these at most pharmacies and supermarkets
  • think about using gadgets or tools to make difficult or painful tasks easier – for example, to open jars or chop vegetables
  • think about getting a soft pad to support your wrist when typing


  • ibuprofen in the first 48 hours after an injury
  • Heat packs or have hot baths for 2 to 3 days after an injury
  • Do not lift heavy objects or grip anything too tightly

You can ask a pharmacist about:

  • the best painkiller to take
  • the best splint to support your wrist and ease pain – flexible rubber splints are available if you still need to use your wrist
  • treatments for common skin problems
  • if you need to see a GP

The carpal tunnel is a narrow passageway on the palm side of your wrist made up of bones and ligaments.

When it’s pinched or compressed,

the result is numbness, tingling, weakness, or pain in hand, called carpal tunnel syndrome

Check if you have carpal tunnel syndrome (CTS)

The symptoms of carpal tunnel syndrome include:

  • an ache or pain in your fingers, hand or arm
  • numb hands
  • tingling or pins and needles
  • a weak thumb or difficulty gripping

These symptoms often start slowly and come and go. They’re usually worse at night.

How to treat carpal tunnel syndrome (CTS) yourself

CTS sometimes clears up by itself in a few months, particularly if you have it because you’re pregnant.

Wear a wrist splint

A wrist splint is something you wear on your hand to keep your wrist straight. It helps to relieve pressure on the nerve.

You wear it at night while you sleep. You’ll have to wear a splint for at least four weeks before you start to feel better.

You can buy wrist splints online or from pharmacies

Carpal tunnel syndrome

Carpal tunnel syndrome (CTS) is pressure on a nerve in your wrist. It causes tingling, numbness and pain in your hand and fingers.

You can try to treat it yourself, but it can take months to get better.

Pregnacy and exercise holding a orange juice

The Effect of Body Changes and Exercise


In the first three months, there are not many noticeable
physical changes. However, there are changes occurring
in your body that may affect your ability and desire to

Some of these include:

  • increased urination
  • nausea
  • tender breasts
  • minor weight gain (0.5 kg to 2 kg)
    increase in blood volume
  •  increased fatigue (although some women actually feel
    more energetic!).

Because of the increased demand on your cardiovascular
system to provide oxygen to your baby.

You may notice:

  • |An increase in resting heart rate of 7–15 beats/min
  • Some breathlessness with exertion like climbing stairs.

The Effect of Exercise and Your Pregnancy

There are many benefits associated with physical activity
now and throughout your entire pregnancy. Regular

  • helps with circulatory improvements for providing
    oxygen to your baby
  • helps to decrease discomforts such as nausea and
    muscle cramps
  • helps to keep your weight gain at a healthy rate and
  • helps avoid gestational diabetes
  • provides stress release
  • helps prepare you for the physical demands of labour
  • decreases the risk of spontaneous abortion.

First Trimester

You will feel tired and nauseated at this time,
it is a great idea to try and fit activity into your

Safety & Comfort

For comfort during activities such as walking and
running, be sure to wear:

Supportive bra
Loose and cool clothing that allows for heat loss
Running shoes with a thick sole and good support
under the forefoot and around the heel.

Nutrition & Hydration Reminders

  • Carry a water bottle, and take small, frequent drinks
    throughout the day.
  • Many pregnant women feel sick from time to time,
    especially during the first few months of pregnancy.
  • Seek medical attention if you are vomiting frequently
    and can’t manage to eat anything.
  • And remember to abstain from alcohol.


Exercise Guidelines

Continuous aerobic sessions on three days and strength
(circuit) training on two others. Day 3 is for active
rest—easy walking, gardening, biking with the family
and other similar activities. Day 7 is a total rest day.


Below pdf, files to give choice to decide what’s the best for you and your baby

During Pregnancy

Fitness During Pregnancy

Pregnancy and Exercise

Exercise and Pregnancy

Flow a Pilates principle

Flow has no beginning as time is no end.


In positive psychology flow also known colloquially as being in the zone, is the mental state of operation in which a person is performing an activity as fully immersed in a feeling of energised focus, full involvement, and enjoyment in the process of the action. Wikipedia
Time flows at a constant steady pace, and the speed is continuous as it moves effortlessly through space. Your breath is the same!

“Focusing on the continuous rhythm of your breath as it happens unconsciously.”

Take a moment, relax.

Have a seat. Take one deep breath in and out. That’s it

How are you feeling? Relaxed! Great

Now notice your ribs gently moving with the breath,

It’s a gentle lateral thoracic movement! What? You say! Ok, the rib cage will expand sideways into armpits. Lateral breathing is to help maintain the abdominal contraction while the exercises performed, as a stable and strong core is essential to ensure the task performed is effectively and safely.

Have a go

  • Place the palms of your hands on your lower ribs along the sides of the body.
  • Breathe into the sides and back of the rib cage while maintaining navel to spine contraction.
  • Feel the rib cage expanding into the palms of the hand

Rhythmical pattern

Just like music effortlessly in harmony. Soft, calm and relaxed, this is how you move in pilates, Connecting movement to your breath will connect you to, wait for it! Yep, you got it. Flow and your mind now connected to your body. Can I point out its not a spiritual mind and body thing?

In time

You will understand all the principles of pilates and transitions from one exercise to the other; they all connect like a chain to form as one. Gentle, calm rhythmical and relaxed.

Learn more about the anatomy of the Lungs Respiratory

“Flowing movement takes time and practice forever.”

“Look George the Orchestra is getting ready! dance with me!”

“Educating your mind to understand your body.”
\- Flowing movement Production -/.
published 31 Jan 2019 by Louie pilates