Helen Liu #01

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Berkeley studio owner Helen’s warm smile and spirit will keep you motivated through this muscle-carving, fat-blasting mixed level class. Use the ball to slim your inner thighs in thigh-work and abs. Enjoy one of our most notable seat exercises, pretzel and challenge yourself to use the ball in multiple exercises.

Class Details and Benefits:

Kick off with plank:
Jump start your work out with a full body exercise designed to build your stamina. Helen will give you the option to rock your heels back and forth.
Benefits:
o Strengthens your core muscles.
o Narrows your waist, side and back.



Related Bar Method Online Video:

In this Bar Move class, Los Angeles based teacher and actress Kym inspires you with “the power of 3,” giving you three chances to work every muscles group. You will do arabesque, pretzel, oblique punches, clam and much more. This is a Move class, so be ready for some twists and turns!



Tone your shoulders with “bent elbow lifts.”
You will lift weights to the front, side and back with a focus on your posture while you move your elbows in a U-shaped pattern to challenge your back muscles as well.
Benefits:
o Toned shoulder muscles.
o Improved your posture.
o A sculpted back.

Move directly into “lat pulls” in the same standing stance:
Benefits:
o Further sculpts your back muscles.
o Improves your posture.

Continue your warm up with bicep curls with your legs in a wide “second position:”
Benefits:
o Shapes and elongates your biceps.
o Tones your glutes.
o Improves posture.

Then lift a lighter weight to the back during “one-weight lifts:”
You will use a lighter weight with focus on targeting the back of your shoulder and your upper back muscles.
Benefits:
o Sculpts the back of your shoulders.
o Strengthens your back.
o Works your legs so you continue to burn calories.

On to pushups!
You will rev up your heart rate and challenge your stamina with a 20-count hold and 20 full range pushups.
Benefits:
o Tones and strengthens your shoulders, biceps and triceps.
o Tones your glutes.
o Works your core muscles.

Followed by reverse push ups:
This fast exercise will quickly shape and tone your arms. Work hard to do them correctly.
Benefits:
o Carves your triceps.
o Narrows your upper arms so that they look more sculpted and slender.

Put away your weights and go right to the bar for a stretch.



Mix It Up With Mixes

Try Our Mix It Up With Mixes Challenge Online Fitness Classes:

Spend your week mixing it up with these invigorating 5 mix level classes. If you are looking for variety, this is the custom work out for you. You will be sure to stay interested as you enjoy a different seat exercise each day.



Stretch at the bar:
Enjoy this time to elongate and prepare your muscles for the challenging leg work ahead.
Benefits:
o Increases the range of motion in your legs.
o Stretches your hamstrings, hips muscles, thighs, back, waist and arm muscles.
o Enhances coordination.

Shape your calves with heel lifts with your feet in a wide turnout:
Benefits:
o Strengthens your calf muscles.
o Lengthens the look of your legs.
o Strengthens the muscles around your knees.
o Warms up your legs to get them ready for thigh work.

Get your ball, it is time for thigh work!
Your three thigh-work positions in this class are: legs in parallel holding a ball mid-point between your thighs, legs in a wide “second position” stance with your heels raised, and “knee dancing” on your knees with a cushion under them.
Benefits:
o Narrows your upper quads and hips.
o Slims your inner thighs.
o Tones your glutes.
o Burns lots of calories.

Take your ball and come to the floor for pretzel:
This very effective floor exercise will target many muscles simultaneously with special attention to your glutes and waist muscles. Use the ball for additional challenge.
Benefits:
o Carves and lifts the outside of your seat, giving you a “dancer’s dent.”
o Tones and slims your waist.
o Strengthens your upper back.
o Works your hamstrings.

Spike your heart rate with a cardio set of thigh-work with parallel legs using the ball.  
Benefits:
o Substantial caloric burn-off.
o Leaner body overall.

More pushups!
You will do 10 pulse speed pushups and 10 on-tempo pushups.
Benefits:
o Works your core muscles.
o Elevates your heart rate.
o Is a calorie-burning powerhouse.

Stretch on your floor or mat!
Stretch and elongate your shaky muscles on your mat or padded rug.
Benefits:
o Elongates your quads and hamstrings.
o Increases the range of motion in your legs.
o Streamlines the front of your body.

Get your ball again and go right into “curl”:
You will get your abdominals toned with three sets of curl: “high curl” with the ball behind your waist, “low curl” with both feet down and the ball placed mid-point between your thighs, and all-over body slimmer, “leg dancing”, using supportive mats or pillows.
Benefits:
o Creates a deep burn in your abs.
o Tones your glutes.
o Tones your legs.
o Burns away fat.

Lie down and enjoy back-dancing.
Benefits:
o A healthier lower back and hips.
o More lifted and carved seat muscles.
o Enhanced coordination.

Final stretch
Stretch and elongate your hamstrings, glutes and back muscles during this peaceful, energizing final stretch sequence.
Benefits:
o Release from stress.
o More elongated leg muscles.
o Great strength and energy.
o Better performance from your body the next time you work out.

To see more videos,

Click to view all the videos in our Premier membership.

Click to view all of our Classic Videos at Bar Method Online.

Click to view all of the Mini Class fitness videos online at Bar Method Online.

Tags: bar, barre, curl, exercise, health, method, muscles, posture, stretch, tone