Move · Videos · Pilates · 35 min

30-Minute Barre Workout with a Chair

30-Minute Barre Workout with a Chair — video by Move With Nicole Play · 35:00

Video by Move With Nicole on YouTube · Open on YouTube

A ballet-inspired barre class using a chair for support: pliés, curtsies and relevés with balance holds, side-bend crunches, seated and floor core work, bridges and a long glute series in a hinge. Expect small pulses and a leg burn.

  • 35 min
  • Intermediate
  • Low impact (no jumping)
  • chair, mat
  • Ballet barre
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Step by step 14

Tap a time to watch that step in the video.

  1. Fold-over at the chair: round the spine as you breathe out, arch gently as you breathe in, knees soft. 0:27
  2. Alternate heel lifts, then wide squats with toes turned out, finishing with a low hold and small pulses. 1:07
  3. Right hand on the chair: fourth-position side reaches, pliés and pulses, curtsies with a knee lift, then a balance. 2:34
  4. Wide second pliés, knees over toes: side-bend crunches, pulses, then side presses and elbow-to-knee pulls. 5:01
  5. Seated core: round back into a C-curve and up, small pulses, then slow and quicker twists side to side. 7:26
  6. On your back: toe taps with knees open and lower back down, then leg extensions with hip lifts and crisscross. 9:30
  7. Bridge with the heels together: lifts, small pulses and heel lifts, tucking the pelvis and squeezing the glutes. 11:24
  8. Other side: fourth-position side reaches, pliés and pulses, curtsies with a knee lift, then the balance. 13:25
  9. Wide second pliés on the other side: side-bend crunches, pulses, side presses and elbow-to-knee pulls. 15:54
  10. Hinge at the chair, navel in: left-leg glute presses, lifts, kick-backs, knee openings and side kicks. 18:24
  11. First-position pliés on high heels, knee presses, a lean-back water-ski hold, then high knees with a twist. 21:54
  12. Hinge again for the right leg: presses, straight-leg lifts, kick-backs, knee openings and side kicks. 24:14
  13. Final first-position pliés, knee presses and the lean-back hold with pulses, then high knees with a twist. 27:49
  14. Cool-down: hamstring stretch and figure four each side, happy baby, seated side bends and a wide-leg fold. 30:19

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Move straight down and up like an elevator in pliés, spine tall
  • Keep the knees tracking over the toes in wide second
  • Draw the navel in so the back does not arch when the leg lifts behind

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadpliés, curtsies, glute leg lifts and kicks
  • Knees takes loadpliés, curtsies, squats with pulses
  • Ankles & feet takes loadheels-high pliés, heel raises
  • Shoulders movesarm pulses overhead, light hold on chair
  • Upper back movesfold-over rounds, seated c-curve twists, side bends
  • Lower back moveshinge position, bridges, floor ab work
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Chair support throughout; shorter toe taps in the floor ab work

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Move With Nicole; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety