You Can Do This 20-Minute Barre Workout at Home With Just a Chair

These 10 exercises will define, lift, lengthen and tone those hard-to-sculpt areas without any workout equipment.Grab a chair(or the back of a couch), cue your最喜欢的锻炼播放列表, channel your inner ballerina and get ready to sweat!

做：each move for 1 minute, then repeat the circuit once more

Your outer thighs and glutes will definitely feel the burn on this one! But that's exactly what you need to sculpt thoselong, lean dancer's legs.

1. Hold on to a chair, the wall or the back of a couch for balance.
2. Slowly swing your left leg out to the side as high as it can comfortably raise
3. Slowly lower, turning your foot so that your toe is pointed toward the ground. You should feel the burn in both legs (the standing leg quad and the outer glute in your swinging leg).
4. 保持背部挺直，你的肋骨卷起，并在你的尾骨藏。

Get ready to work every part of your thigh. This move is foundational to barre, saysBarre Evolutioninstructor Jess Amoroso. "I love the way I can focus on my balance and get really low into a deep, controlled shake."

1. Face the back of a chair and hold on with both hands. Stand with your feet pointed in a "V" shape (heels together, toes out).
2. Keeping your upper body straight, bring your heels a couple of inches off the floor.
3. Roll your hips forward, and then tuck them back to the starting position.

The small pulses in this exercise may not seem very difficult at first, but your legs will definitely be shaking by the end. Hang in there! Tough workouts will break you out of your comfort zone and be worth it in the end.

1. Stand facing a chair and lift your heels off the ground.
2. While keeping your knees pressed together, bend your knees into a squat while tucking your tailbone under you.
3. Press through your toes and come back up just an inch. Ensure that your shoulders are back, your core is engaged and your knees don't go past your toes.

Don't let the beauty and grace of this move fool you. It's tough! But if you keep at it, over time you'll develop gracefulness in addition to strength.

1. Place both hands on the back of a chair, squaring your shoulders with the chair.
2. Arabesque:参与你的核心,把你的脚(舞者call this first position). Lift your right leg back behind you and pulse, keeping your chest up.
3. Attitude:把你的腿了，提高到您的左脚的球，抬起你的腿与膝盖弯曲。
4. Do 15 seconds on each leg of each move.

If there's one barre move that's sure tosculpt a better-looking booty, this is it! Again, barre is all about tiny movements and pushing the endurance of some of your lesser-used and smaller muscles.

1. Stand with your knees together, hips square to the back of a chair, with a neutral pelvis and core engaged and pulled up.
2. Bend your right knee so that your foot is behind you and your leg is lifted away from your body.
3. Hold for one second and slowly lift and lower your leg a few inches in tiny pulses.

Give your lower body a bit of a break andtarget the backs of your arms. There are tons of ways to do triceps dips, but this one doesn't require any equipment.

1. Start seated on the floor and place your hands behind your body, bending at the elbows. Your fingertips should point toward your feet, and your hands should be shoulder-width apart. Bend your knees and plant your feet on the floor.
2. Push through your hands and feet to raise your butt off the floor.
3. Now extend your right leg out at a 45-degree angle.
4. Dip your elbows quickly, pulsing 20 times while tightening your seat and core.

Arms and legs shaking yet? Let's get those abs burning too!

1. 开始躺在你的双臂伸展在你的头上你的背部。把你的腿向上伸直过你的臀部，让你的腿垂直于地面。
2. Crunch up with your hands behind your head. Make small pulses instead of trying to crunch all the way up.

你可能会躺着，不过这可不是一个简单的举动！你会继续瞄准你的髋关节屈肌和臀中肌(basically, the side of your butt and hips).

1. Lying on your right side, bend both knees and stack them on top of each other.
2. Lift the top leg several inches, and then pulse for 30 seconds. Ensure that your back is straight and your shoulders are not leaning forward.
3. Repeat on the other side.

1. Stand with your chair at your side and your inside leg lifted behind your body. Reach your outside arm overhead with the palm facing inward.
2. Hold on to the chair with your other hand and hinge your body forward from your hips, lifting your leg up higher (you should be in a T position). Reach your arm to the ground.
3. Go back to the T position, and then lift to the starting position.

What better way to signal the end ofyour dance-inspired workoutthan with a curtsy? "I love curtsy because it works multiple angles of the thighs at the same time — inner, outer and quads," says Nancy Meyer, owner and co-founder of Barre Evolution.

1. Start standing with one foot in front of you and the other behind.
2. Bend both legs outward, as if you were curtsying.
3. Hold for three seconds, and then do small pulses for 20 seconds.
4. Don't let the front knee go over your toes, but instead stay over the ankle. Make sure your tailbone is tucked under and your core is fully engaged.