Merriam-Webster has quite a few definitions of the word balance.  But the first one, and the one we will be using in this post, is this: 

1a 

: physical equilibrium 

trouble keeping your balance on a sailboat 

lost his balance and fell 

a boxer kept off balance for a whole round 

b 

: the ability to retain one's balance 

Gymnasts must have a good sense of balance. 

Basically, balance is when your weight is evenly distributed in a way where you can stand or move and not fall or catch yourself if you trip so that you do not fall.  There are many components to good balance.   The central nervous system, inner ear, eyes, muscles, bones, and joints all play a part in our balance.   

Having good balance is important for everyone as falls can cause serious injuries at any age.  However, many factors make balance more difficult for older adults and any subsequent falls more serious.  The CDC reports that one in four of those 65 and older fall each year and one out of every five falls causes a serious injury such as broken bones or a head injury.  Working to maintain our ability to balance as we age is extremely important for our safety and if we don’t keep working on it, we will lose that ability.   

You can test your balance.  Try standing on one leg and time yourself.  (Be sure to have something stable nearby in case you need it to steady yourself).  Can you hold that one legged position for at least 10 seconds?   A study that was released in 2021 in the BMJ, showed that being able to balance on one leg for 10-seconds can predict a longer life.   Out of the 1,700 older adults in the study, 20% of them could not balance on one leg for 10-seconds or more.  They found that not being able to balance for at least 10-seconds was associated with a twofold risk of death from any cause within 10 years.  This is just an association, not a causation, but still data suggesting how important balance is for our health.   

What Impacts Our Balance? 

Because there are many factors at work to provide our body with balance, there are quite a few things that can cause unbalance.   

Some medical conditions can affect a person’s balance.  Disorders that affect the central nervous system like stroke, multiple sclerosis, and Parkinson’s disease can impact one’s ability to balance.   

Anything that impacts the inner ear’s vestibular system also affects balance.  Vertigo might be the most often heard of problem in the inner ear.  Even a cold can cause temporary disruption of your inner ear balance.  Also, the nerve cells that make up our vestibular system decrease with age which is one of the reasons older adults struggle more with balance issues.  When the tiny structures in this system are damaged in any way, dizziness is likely along with feelings of being unsteady.  Age related changes to the inner ear structures is a common cause of balance issues in seniors.   

Vision is another important part of our ability to balance.  Being able to see what is around helps to stay steady and on our feet.  Eye problems such as diabetic retinopathy, glaucoma, cataracts, and age-related macular degeneration can all affect one’s physical stability.  This is an easy thing to confirm, try standing on one foot with your eyes closed versus with your eyes open.  Big difference!   

Certain medications and alcohol can also impact our balance. 

Any limitations to range of motion will potentially cause asymmetrical movements and in turn potential balance problems.   

Nerves called proprioceptors tell the brain about changes in conditions that call for bodily adjustments.  If our muscles and tendons are weak, stiff, or slow, we won’t be able to react as fast as needed, or at all to avoid a fall.  Our muscle tone starts to diminish as early as our mid-thirties, so it is important to do strength training exercises to preserve (and/or gain) muscle.   

How to Improve Balance 

Despite it being normal for balance to diminish with age, there are things to do to improve or maintain it.  A study published in BMJ revealed that balance training for older adults reduced the risk of injurious falls by 43 percent and the risk of falls resulting in fractures by 61 percent. 

Balance training consists of strengthening the muscles of the core, increasing (or maintaining) flexibility, having good posture, and boosting endurance.  Things that should be part of everyone’s wellness routine!  There are many ways to perform balance training.  Tai Chi and Yoga are popular ways to improve flexibility and balance.  Many exercises using only bodyweight (no equipment) can help balance and resistance training can improve balance by strengthening core muscles.  The stronger the muscles in your legs, glutes, feet and abdominals, the better your balance.   

Having better posture keeps our center of gravity over our feet, not pitching forward, which helps to keep us from falling.  Throughout the day think of sitting or standing tall, lifting your chest, and rolling your shoulders up then back and down.  

Exercises to Help Improve Balance 

Many balance exercises do not require any equipment.  All the moves below can be done at the gym or at home.  Try these exercises 2 – 3 times a week.   Gradually increase the duration of the exercises as you get stronger.  As with any new workout program, check with your doctor first before starting new activity.   

Balance Exercises for Those with Unsteady Balance: 

1. Sit to Stand – Sit in a firm chair then stand, then carefully sit back down.  Cross your arms at your chest or hold them straight out in front of you throughout the exercise.  Repeat 10 times.   

2. Calf Raises – Stand behind your chair, holding on to the back of the chair, and lift your heels raising up onto your toes, then lower your heels back to the floor. Repeat 10 times. 

3. Side Leg Lifts – Stand behind your chair, holding on to the back of the chair, and lift one leg out to the side then bring your leg back in.  Perform 10 repetitions per side. 

Balance Exercises for Those with Better Balance: 

1. Heel to Toe– Focus on a spot ahead of you.  Stand with your feet heel to toe and hold the position from five to 30 seconds.  Switch feet and repeat.  Repeat up to 5 times.  As this gets easier, add a walk.  Start with your feet heel to toe then bring your back foot in front of the other and so on walking forward and then back at a slow and controlled pace. 

2. One Leg Stand – Practice standing with only one foot on the floor, holding the opposite foot up and hold for five to 30 seconds.  Switch feet and repeat.  Repeat up to 5 times. 

Having the ability to balance is an important part of our health and wellness.  The good news is that it is never too late to work on and improve our balance.  There are things we can do to keep our balance or get it back!  If you aren’t sure what to do or want some help, ask a LivRite trainer today!   

Watch for videos for these balance training exercises on our Instagram page @livriteindy – Follow us there!   

 The start of a New Year usually brings about ideas of change, personal improvement, and new habits.  One of the most common things that people want to change or improve is their health.  Here are five tips to think about when planning healthier changes to make this year. 

1. Start with The Basics 

Before you start any elaborate plan to improve your health, go back to the basics.  Without having the basics down, it will be tough to see much improvement in your overall health.  Sleep and hydration are the top two basics to me.  They really affect your health overall in many ways.   

Aim for 7-9 hours of sleep a night.  Numerous studies show how necessary adequate sleep is for our health.  The Harvard School of Medicine summarizes some of this research and concludes, “sleep experts say there is ample evidence that shows that when people get the sleep they need, they will not only feel better, but will also increase their odds of living healthier, more productive lives.”  One of the many things sleep does is helping your recovery from your workouts.  Without enough quality sleep, you may not see all the results from your hard work.   

Drink enough water.  Water is essential to keep your body functioning properly and feeling healthy.  Water makes up about 60% of our body weight and water works in many ways in our bodies.  Here are just a few examples (courtesy of The Mayo Clinic): 

• Carries nutrients & oxygen to cells 
• Lubricates joints 
• Flushes out waste products 

• Dissolves minerals and nutrients to make them accessible to your body 
• Protects body organs and tissues 

Oftentimes you may feel hungry, but you are really dehydrated.  Drink a glass of water when you wake up and before every meal.  In general, men need at least 12 cups of fluid daily, while women may need a minimum of nine cups.  Some of that may come from food.  That is hard to track though, so a good rule of thumb is to drink at least 8 cups of actual water.  (If you don’t like it, add fruit!)  

2. Create Healthier Habits 

Why a habit?  Habits free us from decision making and from relying on self-control.  According to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day.  Once something is a habit, it becomes almost automatic, and you do it without thinking.  A habit is formed through a habit loop consisting of a cue, an activity, and a reward.  Something cues you to complete a certain activity like a location or time of day.  When that activity is complete your brain releases chemicals (like dopamine) that signal pleasure.  Because of the reward, your habit loop is reinforced.  This reward can feel like stress relief or happiness or another benefit that feels good to you at that moment.  Your brain will want to complete that activity again next time it is cued so you will receive the reward.  This works for all habits, healthy ones and bad.  For example, say whenever you get ready for bed (cue), you brush your teeth (activity), which results in clean feeling teeth that makes you feel good (reward).  Or a bad habit, whenever you drive to work (cue) you stop by Starbucks and get a Venti Mocha Frappuccino (activity) on your way in and you are rewarded by that rush of sugar (reward).   

Do you have some unhealthy habits you want to break?  Think of the habit loop.  A habit starts with a cue.  Because bad habits serve you in some way, it’s very difficult to simply eliminate them.  Instead, the activity you would like to stop needs to be replaced by a new habit that provides a similar benefit or reward.  Let’s say you want to quit smoking.  What cues you to smoke?  Identify your triggers and replace the bad habit with a healthier one whenever that cue comes up that will elicit a reward/similar benefit.  If you normally go outside on your work breaks (cue) for a cigarette, ask a coworker to go for a walk with you instead.  Or, if possible, remove those cues that make you want to smoke.  Another example, if you would like to stop snacking in the evening after dinner, think of what cues signal you to do so.  If it is sitting and watching tv, switch the mindless munching to knitting or doodling.  Or remove the cue of watching tv and meet up with a friend instead or talk on the phone.  Cut out as many cues as possible.  If you can’t remove the trigger (cue), replace the unwanted activity with a healthier option. 

James Clear said, “When you learn to transform your habits, you can transform your life.” 

3. Set Small Goals 

Think about the things you'd like to achieve this year. Be realistic.  If you think of a large goal, like running a marathon or losing 100 pounds, think of the milestones along the way.  If you are not currently running regularly, a marathon is a huge task to undertake.  A first goal could be to train for a 5k, the next step would be a 10k and then a few more steps until a marathon.  Breaking down a large goal this way not only better prepares you, it gives you wins along the journey that should be celebrated and will keep you motivated.   

If you have weight you’d like to lose, break it down into manageable goals and keep them realistic.  Everyone is different, but in general, a good rule of thumb is to lose one pound a week.  Don’t set yourself up for failure with an unrealistic goal.  For example, if you want to lose 20 pounds in a month, you may not achieve that goal and then will be frustrated and may not continue with your weight loss journey.  That’s a lofty target. Start with a goal of losing five pounds a month and be proud each time you reach that monthly objective.  Before you know it, 20 pounds will be lost.   

4. Make good choices for YOU!  

The reason why you are making any change should be because YOU want the result.  Making changes to our nutrition and exercising more (or at all) takes a lot of self-discipline and without your own intrinsic desire to eat more vegetables and take that group exercise class, you will probably go back to what you were doing last year as soon as a stressful situation hits.  If you are trying to lose weight or get healthier because your doctor or spouse or someone else told you that you should, you most likely won’t keep up your new healthier habits.   

Really think about why you want to make this change.  Do you want to stop taking medication for high blood pressure?  Do you want to have more energy to be able to play with your kids or grandkids?  Make sure it is something meaningful to you.  Whatever the reason, post it everywhere.  Write it down.  Remember it when your motivation lags.  Because you will not always be motivated!  Especially when everyone stops talking about resolutions in February and March and it is cold and dreary outside, you will probably have less motivation.  This is when the people who made resolutions fail.  But not you!  You are making new habits and you know why.  You must have the discipline to keep up with your healthier habits.  The good news about self-discipline is that it can be made stronger like a muscle.  The more things you achieve using your own willpower, the more self-discipline you will have in the future.  It is easier to be disciplined when you know WHY you are making these new habits and are passionate about that reason.   

5.  Throw Out the All or Nothing Mentality 

Something is better than nothing.   This applies to healthier eating habits as well as exercising.  Even if you have found the workout you usually do enjoy, there are still going to be days when you just don’t feel like doing it.  Expect those days and be ready for them.  You may have originally planned for a thirty-minute run but it turns into a ten minute walk instead.  Or you planned to go to a workout class, but your work schedule changes and you’ll miss the class.  Go for a walk instead or hit the elliptical.  That is ok.  You got movement in, and you will be ready to go for your next workout.  Sometimes when you aren’t feeling it, you just do it anyway and know in the end you will be glad you did.  There will also be days when life gets in the way and a workout just doesn’t happen.  No matter how many workouts you missed, all is not lost, get right back to it the next day.   (Of course, there should be rest days, or less active days, built in any workout plan too!).    

I hope these tips help you with any of the areas you might be looking at to improve upon this year.  If you are unsure where to start, schedule a complementary fitness assessment with a personal trainer at LivRite today!   

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.  

– 1 Corinthians 6:19-20 

Five Tips to Stay Strong & Healthy Through the Holidays – Quick Workout Included! 

The holiday season is upon us!  For the rest of the year, we will be busy with shopping, parties, family gatherings, and food.  Exercise is usually the first thing to get cut when things get hectic, but this is the time when it is especially important to keep fitness in your schedule.  Workouts will help you cope with the stress and excess food that comes with the season.  Plus, it will help keep your immune system strong.  Who wants to be sick during the Holidays?  No excuses to skip a workout when you need it now more than any other time of year!  Here are five tips to keep moving this Holiday Season. 
 
       1.  Make it a priority.  Instead of canceling your normal workout class after work to do some holiday prep, what else can you reduce so you can keep that workout in the schedule?  Maybe cut back an hour of a Netflix binge or scrolling through social media time to go pick up some gifts instead of skipping that group exercise class or other workout.   

During the holiday season there may be more events happening that change your usual schedule.  Be flexible and look at your calendar each week to plan your workouts.  They may not be when you usually workout, but there probably is another time you can get some exercise in.  Once you decide on when your workout will be that week, try not to change the plan.  However, it might be a good idea to have a Plan A and a Plan B.  For example, your book club has a holiday party on a night you typically go to the gym.  Since this is a one-time, special occasion, you’d like to attend so you plan (A) to go to the gym that morning before work.  But then you wake up that morning and your child is sick.  Not to worry, your plan B is to do an exercise video at home if you can’t make it to the gym.   

2. Add a walk after your meal.  Walking after you eat aids in digestion and helps reduce any potential bloating.  Plus, walking after a meal can help manage and prevent diabetes or heart disease by keeping blood sugars from spiking.  Research has found that even just a 2–5-minute walk can keep your blood sugar levels more even than if you sit or stand after eating.  Large spikes and subsequent big drops of blood sugar can raise the risk for diabetes and heart disease.  Also, you feel hungry again as soon as the levels plunge after a big spike so may end up eating more than you need.  Make it a family event and bring everyone out to walk or do something active after dinner. 
    
   ​3.  Sign up for a race.  There are so many fun Holiday themed races.  Plan and train to run or walk a Turkey Trot on Thanksgiving or another Holiday race.  It will be a fun atmosphere and sometimes raises money for a great cause.  They even have races that play Christmas carols while you run and some where you can wear Santa Hats!  

4.  Traveling?  No excuse! Traveling is the perfect time to check out new workouts and fitness centers!  I love checking out the fitness centers in hotels.  I want to get every penny's worth from a hotel stay and love to take advantage of everything they offer.  
   
   If you are staying with family or friends, see if they have somewhere they currently workout and if they would take you.  Many gyms and studios let members bring a guest for free or a nominal cost.  This is a great opportunity to try a new workout you might not have at home or just haven't done before. Or if you have family visiting from out of town, bring them to your gym with you as your guest!   
   ​ 
   Another way to exercise while traveling is to walk or run in the area.  It's a great way to see somewhere you aren't as familiar with or to revisit old haunts.   I love running in new or different places (especially when a beach is involved).  It makes your workout more interesting and fun plus you get to see sights you might have otherwise missed. 
    
   5.  Embrace short workouts.  If you truly feel you don't have time to get in a workout class, online video, DVD or a trip to the gym, don't forget that any movement adds up.  Find a short circuit workout to do at home.  Many don't require any equipment.   Make sure you are getting plenty of movement in each day.  Walk farther away from the store.  Do squats and jumping jacks while you prepare dinner or watch tv, you get the idea, just get moving whenever you can! 

The 10 Minute Workout 

Here's a quick no equipment workout for you to do anywhere.  It’s an AMRAP, which stands for As Many Rounds as Possible.  This AMRAP has three exercises which you will do 10 repetitions (reps) of the exercise before moving on to the next, do 10 reps of that exercise and then after 10 reps of the third exercise take a quick break (if you need to) then start with the first exercise again and continue going through the circuit of three exercises, 10 reps each, until your 10 minutes is complete.  Don’t have 10 minutes?  Do it for any length of time you have available, it all counts! 

Warm up with 30 seconds of Jumping Jacks or Marching in Place with High Knees then a 30 second Plank then repeat each one more time 

For the remainder of your 10 minutes, complete 10 reps of each of: 

       1. Squats 

Step 1:  Stand with feet shoulder width apart and toes facing in front of you.   

Step 2:  Keeping your back flat, slowly lower your body, bending at the knees and the hips. Stop when your legs form a 90-degree angle. Do not let your knees go much past your toes.  

Step 3:  Slowly push through your heels to return to the starting position, contracting the thigh and glute muscles. 

        2. Push Ups

Step 1: Begin in a plank position with your arms straight. Your shoulders should be over your wrists and your body should form a straight line from head to toe. Keep your core engaged and don’t let your hips sag. 

Step 2: slowly bend your elbows and lower your chest towards the floor 

Step 3: Press upwards back to plank position. You can start on your knees or try it against a wall or bench to modify this exercise. 

        3. Mountain Climbers

 Step 1: Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber. At its heart, the Mountain Climber is a form of plank. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears 

Step 2: Pull your right knee into your chest.  As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position. 

Step 3: Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form. 

Step 4: Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion. As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial. 

Each time you pull in your right and left knee is one rep. 

Rest for a minute then repeat until your 10 minutes is up!   

Bottom line, enjoy the holiday season and keep your fitness habit.  It’s okay if it may look a little different for a month or two, just don’t cut it out completely.  Take care of your mental and physical health.  It’s the best gift you can give yourself and everyone you love! 

Exercises and Stretches to Help Alleviate and Prevent Lower Back and Hip Pain from Sciatica and Piriformis Syndrome

In a survey conducted in 2019, 39% of adults in The United States stated they had experienced back pain in the past three months.  There are many different types and causes of lower back pain.  The National Institute of Health lists 20 potential causes of low back pain in five different categories. There are also many different risk factors for developing low back pain.  Some genetic causes can’t be prevented but many risk factors, like fitness level and smoking, can be modified to decrease your risk of pain. 

It isn’t always easy to determine what is causing your pain.   For example, sometimes low back pain comes from the back, other times hip issues might be causing the back pain.  Then in other instances your hip pain may be a result of something in your back.  Numerous parts of the hip and back can be injured or wear out, and many issues in this area can display the exact same symptoms.    

If your low back pain goes down into the back of your leg, it may be sciatica.  According to the Mayo Clinic, “sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg”.  Usually if you experience this pain, it will only affect one side of your body.  The way sciatica pain feels can vary greatly.  You might feel the pain all the way from your lower back to your thigh or even all the way down to your calf.  The pain level varies, from mild to excruciating.  Sometimes it can be an achy feeling or numbness or a tingling sensation and other times it can feel like a jolt or electric shock.  Anything that causes inflammation or irritation of the sciatic nerve can cause sciatic pain.  This could come from injuries or muscle spasms, a herniated disc, as well as pressure from bones in the region.  Sciatic pain usually goes away on its own.  Stretches, movement and strengthening the core muscles can help.   

Very often, muscles in the hip that get tight or strained can cause compression on the sciatic nerve, which can lead to sciatica or a different type of low back pain.  One muscle that can irritate the sciatic nerve is the piriformis muscle.  The sciatic nerve runs right by the piriformis, either above it, under it or through it depending on your individual anatomy.  The piriformis muscle connects the lowermost vertebrae with the upper part of the leg.   Its job is to help externally rotate the hip when walking or running and to help abduct the thigh in a seated position.  When the sciatic nerve is irritated or compressed by the piriformis muscle, it is called piriformis syndrome.  Estimates suggest that about 5% of cases of sciatica are due to piriformis syndrome and experts think it is much more than that.   Piriformis syndrome can have many symptoms that can mimic other common conditions which involve the low back, pelvis, hips, and legs.  In general, piriformis syndrome symptoms may include acute tenderness in the buttocks, increased pain when sitting and sciatic-like pain down the back of the leg.   

A few things to help prevent or lessen lower back or hip pain 

Exercise regularly.  To keep your back strong and pain free, pay special attention to your core muscles – the muscles that are essential for proper posture and alignment.  Strong abdominal, gluteal, and hip muscles can keep you in proper alignment as well as take pressure off your low back and support your spine.   

Have good posture and don’t sit too long.  When seated, have good lower back support, keep your shoulders back and down, maintain the normal curve in your lower back and keep your knees and hips level.  Try not to sit for long periods at a time.  Take breaks and stand often (at least once every 30 minutes) to reduce tightness in your hip flexors and back.   

Don’t smoke.  Smoking reduces blood flow which can contribute to disc degeneration, and it increases the risk of osteoporosis.   

Exercises 

Strengthening your core will help prevent many injuries, aches, and pains, including low back and hip pain.  Your core consists of all the muscles that move, support, and stabilize your spine.   This includes your abdominals, obliques, pelvic floor muscles, back muscles, and glutes.  It also includes your hip muscles (including the piriformis muscle).  The following exercises are just a few examples of ways to strengthen your core.   

If you have an injury and/or pain in your back, talk to your healthcare provider or physical therapist about which exercises will best help you and how to do them correctly and safely. 

Forearm Plank – Extend your body on the floor, face down with only your forearms and toes on the floor.  Engage your abs, drawing your navel toward your spine.  Your head is relaxed, in line with your spine and eyes should be looking at the floor.  Your elbows should be directly under your shoulders and forearms facing forward.  Keep your torso straight and rigid, your body in a straight line from your ears to your heels with no sagging or bending.  Hold this position for 10 seconds.  Over time work up to 30, 45 or 60 seconds.   

Side Plank – Lie on your right side with your legs straight and feet stacked on top of each other.  Place your right elbow under your right shoulder with your forearm pointing away from you.  Engage your abs, drawing your navel toward your spine and lift your hips off the floor so that you are supporting your weight on your elbow and the side of your foot.  Your body should be in a straight line from your ankles to your head.  Keep your hips stacked and facing forward.  If this is too difficult, lower the knee of your bottom leg to the floor but keep your hips lifted and top leg straight.  Hold this position for 10 seconds.  Over time work up to 30, 45 or 60 seconds.  Repeat on the left side.   

Resistance Band or Cable Abduction -- Stand sideways near a door or cable tower. Secure elastic tubing or ankle cuff around the ankle. If using tubing, knot the other end of the tubing and close the knot in the door near the floor.   Pull the tubing or cable out to the side, keeping your leg straight. Return to the starting position. Do 2 sets of 15 on each side. For more resistance, move farther away from the door or cable tower. 

Hip Extension -- On all fours, bend your knee and lift your leg keeping your foot flexed, moving it skywards.  Keep your navel pulled up toward your spine and glute squeezed. Come back to starting position with knees side by side.  Do 2 sets of 10-15 repetitions on each side.   

Clam Exercise -- Lie on your side with your hips and knees bent and feet together. Slowly raise your top leg toward the ceiling while keeping your hips stacked and heels touching each other. Hold for 2 seconds and lower slowly. Do 2 sets of 15 repetitions on each side. 

Stretches 

Gentle low back stretches can help reduce tension and pressure on the nerves in our back.   Incorporating hamstring and glute stretches can also help ease sciatica and other types of pain.  Stretching the piriformis can help alleviate pressure on the sciatic nerve as well as help to prevent pain caused by piriformis syndrome.  These are just a few examples of stretches and they are best done when your muscles are warm.  So, doing them after a workout or a quick walk is best.  Hold each stretch for 15-45 seconds and repeat 2 -3 times. 

Standing Hamstring Stretch – Stand up straight with one heel resting on a small stack of books or step.  Reach your arms up and bend forward slightly from your hips until you feel a stretch in your hamstring (the back of your thigh).  Switch legs and repeat with the other leg.   

Seated Figure Four (Piriformis) Stretch -- Begin sitting upright in a chair. Cross one leg over the other so that your ankle is resting on top of your opposite thigh. Gently pull your bent knee across your body toward your opposite shoulder. You should feel a stretch through the back of your hip and buttocks. Try to not to arch your back or lean to one side as you stretch.  

Lying Figure Four (Piriformis) Stretch -- Lie on your back, with your knees bent and feet lying flat on the floor.  Place your ankle on your opposite knee.  Grip your thigh and gently try to pull in towards your chest, till you feel a stretch in your buttock.   

Please check with your physician with any chronic back pain issues before starting a new exercise routine.  Some situations will require medical interventions and your doctor can help determine the root cause of your pain.  Luckily most issues can be resolved through medications designed to relieve pain and inflammation along with lifestyle modifications including not smoking, eating healthfully, and exercising.   

To see videos of exercises along with fitness inspiration and ideas, follow us on Instagram! @livriteindy @livritefishers @livriteanderson 

When you tell a friend you are going to Barre, they might ask which one. Their response is usually a joke about you going to a bar…not a barre fitness class. This is barre with a -re, like a ballet barre. But this isn’t a ballet class either, no dance experience is required and there won’t be any actual dancing in most. So, what is a barre class like? It is a combination of ballet, yoga and Pilates inspired moves put together to create a total body and low impact workout that is appropriate for all fitness levels. The actual barre (a handrail fixed to a wall) is used as a tool for balance for some of the moves during class.

What Are the Classes Like?

Barre fitness uses exercises that focus on isometric strength training (holding your body still while you contract a specific set of muscles- think holding a squat position) combined with high repetitions of small movements along with full range of motion movements. There are different variations on barre classes, but most will use light handheld weights for some exercises, most will use the barre as balance for some moves, and most will also do some exercises on a mat. A traditional barre class will strengthen your arms, abs, glutes, and legs. Each barre class is designed to be a full-body, muscle endurance workout and will start with a warm-up and end with a cool down that consists of stretching. Typically, the class is broken into different sections that each focus on a particular major muscle group including the arms, legs, glutes, and core.

Let’s talk more about those high repetitions of small movements that are the cornerstones of barre workouts. It may look easy when you watch someone else doing very small movements, but when you do these exercises yourself and correctly, you will feel like your muscles are on fire and they will probably shake! If your muscles shake, it’s a good thing! It is one way to show that you are fatiguing your muscles which means they will get stronger. If you get to the point that you feel the shake is uncontrollable, take a moment and stop. Grab a sip of water and stretch out the muscles in question then jump right back in when you are ready. Even people who are barre class regulars deal with shaking. The more regularly you attend class, the less intense it will become.

No need for heavy weights to feel your muscles burn. Barre will strengthen your muscles using just your body weight and light dumbbells. This is how you build strength, muscular endurance, and long and lean muscles. The more you do it, the easier it will feel because you will get stronger!

Who Should Try a Barre Class?

Because barre classes are low impact, at a slower pace and don’t involve heavy lifting, they are a great option for many people. Barre is very beginner friendly and can be adapted to many different ability levels. Don’t get frustrated if you don’t feel like you get it after one class. Classes can move quickly and use muscles you haven’t in a while, but don’t give up. You will get the hang of it after a few more classes. As with any new workout, your body will adapt, and you will learn the basics which will make you feel more comfortable as you stick with it.

No dance experience is necessary. Some feel that traditional barre classes are more like a Pilates class.

Barre is great cross training option to pair with other exercises like running, weight lifting or cycling, because they strengthen the muscles needed for those exercises in a different way.

What Should I Wear to Barre?

Typically, it is suggested that you not wear shoes during a barre workout since you will need to flex and point your feet and come up on your toes at certain points of the workout. Socks or socks with grips on the bottom (to keep your feet from sliding) are helpful to bring and wear during class. Wearing form fitting clothes is helpful for your instructor (and you) to check your form and correct if necessary. If you feel more comfortable in a loose t-shirt and sweats though, wear that! Wear what feels best for you and that you can move in.

What Are the Benefits of Barre Fitness?

By now you’ve learned that barre classes strengthen your muscles. They also improve your balance and posture, boost endurance and increase your flexibility. Many of these things can also promote weight loss or weight management as well if partnered with good nutrition.

Not only does barre strengthen the muscles that are used to maintain good posture, focusing on your posture in class will help bring your attention more toward it in daily life as well which will make you feel and look better. Strong posture is essential for balance and improves your form in class which means you’ll be less prone to injury and be able to perform all kind of exercises more effectively.

Any workout has plenty of mental health benefits along with the physical ones. This is true for barre classes as well. Barre can be a great stress reliever and many of the moves promote lengthening and stretching the body which can feel great after a long day or prep you for the day ahead.

What Should I Expect to Hear in Barre Classes?

Barre classes can have their own lingo. Here are a few of the things you may hear in a barre class:

Tuck, Tuck your Tailbone or Heavy Tailbone - To do this, draw your abs inward and roll your hips under (forward) slightly to create a neutral spine. This position promotes core engagement.

Neutral Spine - A position held with the back perfectly in line from the tailbone to the spine to the neck and head

Pulse – Moving a part of your body up and down in a tiny, repetitive motion.

Down-an-inch-Up-an-inch - A one inch range of movement in a slow, controlled motion. Slightly larger than a pulse, smaller than a full range of motion.

Feet Parallel - This is a stance where the feet look like the number 11. Usually, the feet are placed together or hip-width apart and parallel for a barre position.

First Position – This is a stance with your heels touching and your toes apart. If you gaze down, your feet should make a ‘V’ shape.

Posture - In a standing position, proper posture is ears over shoulders over hips over heels.

What Types of Barre Classes Does LivRite Offer?

LivRite Fitness offers three types of Barre classes; Intro to Barre, Barre and Barre Beats (check your location’s schedule to see its offerings Not all classes available in all locations).

Intro to Barre is perfect for beginners. It starts with a warmup and focuses on basic strengthening and flexibility movements completed in a slow and controlled manner.

Barre Beats is comprised of a warmup, low impact cardio moves and strengthening movements mostly not using the barre but on a yoga mat and choreographed with music.

The Barre class has a warmup and series of movements designed to strengthen and tone your body. Light weights may be used as well as exercising by the barre and on the mat.

Check out the class schedules for each LivRite location.  

Barre fitness is great for everyone, whether you are new to working out or are a frequent gym goer. Prepare for a total body workout and to feel your muscles shake!