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When you think about ballet, the first thing that might come to mind is beauty, grace, and maybe a tutu. While ballet is all of that, it’s also a sport that requires incredible amounts of endurance and both physical and mental strength.

“In being a ballet dancer, there are mental things involved, like connecting to your muscles. It’s having to pay attention to every bit of your muscle, and still have to perform at the same time,” says ballet dancer Diedre Sears, founder and artistic director at Elevé Dance Theater. “The most important thing is your core. If your core isn’t strong, it’s very difficult to do anything else.”

If you’re not quite ready to enter into your ballet era, you can attend barre fitness classes, which are low-impact workouts that have used the ballet barre as inspiration. “Barre is an accessible workout that combines the best of the best: the core strength of Pilates, the mindfulness of yoga, the high intensity of strength workouts, and the high energy beats of a dance party, all mixed into a jam-packed 50 minutes of positivity and strength building,” says Michelle Ditto, vice president of training and technique at Pure Barre.

While barre as a general concept is derived from ballet in terms of how the barre is utilized as a tool for balance, barre as a fitness concept “combines a myriad of tenants of a well-rounded fitness routine with the goals to build strength, improve flexibility, enhance endurance, among many other benefits,” Ditto says.

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A 20-Minute Barre-Inspired Workout

Find your inner dancer by trying this 20-minute barre-inspired workout created by Sears. All you need is a mat; however, if you struggle with balance, you can use a chair for support.

1. Parallel Thigh Burner

This exercise builds leg strength and endurance, targeting your inner thighs, quads, and glutes.

1. Stand with your feet hip-width apart, knees slightly bent.
2. Bend at your hips and knees, lowering your butt 1-2 inches.
3. Push through your feet to stand back up.
4. Continue to move up and down in tiny, controlled pulses.
5. Repeat for 30 small pulses.

2. Plié Squat with Heel Lift (Each Side Separately)

Work your inner thighs, calves, and core with this move, designed to enhance calf and ankle strength while improving your balance.

1. Stand with your feet wider than hip-width, arms shaped like an oval with hands touching.
2. Point your toes outward at about a 45-degree angle.
3. While maintaining the squat, lift your right heel off the floor.
4. Place your right heel back on the floor.
5. Repeat for 15 reps on your right leg, then switch to the left leg.

3. Tendu Extension (Each Side Separately)

Target your quads, calves, and hip flexors with this exercise that’ll improve your leg strength and ability to move your feet through flexed and pointed positions with ease.

1. Start standing with your feet hip-width apart.
2. Slide your right foot forward, pointing it and keeping your toes in contact with the floor.
3. Return to the starting position.
4. Slide your right foot out to the right side.
5. Return to the starting position. That’s 1 rep.
6. Repeat for 10 reps, then complete on your left leg.

4. Arabesque Lift (Each Side Separately)

Strengthen your glutes, hamstrings, and lower back while enhancing your balance with this move.

1. Stand with your feet hip-width apart.
2. Extend your right leg straight behind you and lift it slightly, keeping your back flat.
3. Lower your right leg back down to the floor.
4. Complete 15 reps on your right leg, then switch to your left leg for 15 reps.

5. Relevé Calf Raise

This exercise builds strong calves and ankle stability.

1. Stand with your heels together and toes turned out (first position in ballet).
2. Squeeze your core and rise onto your toes (relevé).
3. Lower to the starting position.
4. Repeat for 20 reps.

6. Standing Side Crunch (Each Side Separately)

Strengthen your core, including your obliques (side abs), and improve coordination with this exercise.

1. Stand with your feet hip-width apart with your left hand on your hip and right hand behind your head.
2. Shift your body weight into your left leg and lift your right knee up and out to the side.
3. Drop your right elbow to meet your right knee.
4. Return to the starting position.
5. Continue for 12 reps on the right side, then repeat on the left for 12 reps.

7. Glutes Bridge with Pulse

This move activates your glutes, hamstrings, and core, and stabilizes your lower back.

1. Lie faceup with your arms by your sides, knees bent and feet flat on the floor hip-width apart.
2. Tuck your tailbone slightly and squeeze your glutes to drive your hips up toward the ceiling.
3. Lower your hips a few inches, but not all the way back to the floor.
4. Drive your hips back up. That’s 1 rep.
5. Repeat for 25 reps.

8. Attitude Pulse (Each Side Separately)

This move tones your glutes and hamstrings and improves hip mobility.

1. Start standing with your feet hip-width apart, hands on your hips.
2. Lift your right leg behind you, bending at the knee.
3. Pulse your right leg up and down a few inches while maintaining good posture.
4. Continue for 15 reps on the right leg, then repeat on the left leg.

9. Cat-Cow Stretch

Cool down with this move, meant to promote flexibility and release tension in your back and shoulders.

1. Start on all fours with your hands and knees on the floor.
2. Slowly arch your spine, dropping your belly toward the floor (cow pose).
3. Transition into a rounded spine, tucking your chin (cat pose).
4. Continue alternating between cow and cat poses for 5 reps.

The Benefits of Barre Workouts

1. They Build Strength

Barre can help you build strength for other activities. “While many high-impact exercises strengthen large muscles, adding in a barre workout can increase overall strength,” Ditto says.

Sears utilizes barre as an effective fitness option since it strengthens the core and inner thighs.

2. They Improve Endurance

Barre utilizes isometric contractions and small ranges of motion, increasing stamina and allowing the body to burn energy for longer periods.

3. They Boost Flexibility

Enhancing your range of movement brings numerous health benefits, including improved circulation and injury prevention.

4. They Promote Good Posture

Barre classes engage core muscles, which contribute to better posture.

5. They Enhance Your Mind-Body Connection

Barre challenges you to connect thoughts and focus to each and every muscle being worked.