A discipline inspired by classical dance, the floor barre is a technique that takes place entirely on the floor … and without a barre! It allows, thanks to various targeted exercises, to gain flexibility and tone and to acquire a nice posture and a nice head bearing. Origin, benefits, behavior … Find out everything you need to know before getting started.
The ground bar, also found under the name "barre à terre", is a discipline created by the dancer and ballet master Boris Kniaseff at the end of the 1940s. The listed walls of his dance school prohibiting the fixing of bars, the The choreographer then had the idea of having his students work on the ground and adapt the traditional exercises of the classical barre to the ground.
Today, his method is taught all over the world and popular with both professional dancers for their warm-ups and neophytes wishing to improve their posture and strengthen their body. Discover everything you need to know about this gentle and efficient gym thanks to the advice of Audrey Hopquin, floor barre and Pilates teacher at the Qee centers.
What is the ground bar?
The floor barre is a discipline that borrows its exercises from classical dance. Despite the name, the stretching exercises are done without a barbell. So why this name? Quite simply because it is inspired by the warm-up exercises that dancers practice on the barre.
In the case of the bar on the ground, they are practiced on the ground and without a bar. "First of all, there are several types of ground bar" introduced Audrey Hopquin. “There is the classical floor barre which takes up the exercises that can be practiced standing, at the barre during a classical dance class (hence the name). There are typical exercises such as plies, clears, curls, kicking, lifting, etc … but performed sitting, lying, on the stomach and on the side. We will find this style of bar on the floor in dance centers, she explains. Then there is the so-called contemporary floor bar, which I teach, which incorporates more Pilates and yoga, which makes the practice rich and complete. "
What are the benefits of the floor bar?
The ground bar is a practice that is both gentle on the joints and formidable for the deep muscles. We work on posture, body alignment, coordination (the whole body works in symbiosis), balance, for an overall balance of the silhouette. Over the course of the sessions, we benefit from better support, a more graceful and more toned look, we gain in muscle and joint flexibility and in range of motion.
Clearly, the benefits are very numerous as the professor reminds us:
- Posture: the ground bar allows you to install a good posture and better support on a daily basis
- Relaxation: gain in muscle and joint flexibility, we gain in range of motion
- Tonicity: work of overall toning of the body, strengthening of the abdominal strap
- Breathing: improvement of lung capacities because we work on the opening of the rib cage and the exercises are constantly guided by breathing
- Concentration: improved concentration. It's a great way to focus on yourself, on your body, to understand how it works, what its limits are, how to improve them and know what your body needs.
- Relaxation: after a bar course on the ground, you have a feeling of lightness, verticality, lengthening and centering
Who can practice the barre on the floor?
You don't need to have done 15 years of classical dance to get down to the barre on the floor! "It is intended for all those who wish to improve their flexibility, their coordination, tone their body and improve their posture" specifies Audrey. For beginners " non-dancers ”, the professional recommends taking a contemporary floor bar where knowledge of dance is not a prerequisite. “The classical floor barre is more interesting when it is associated with a classical dance class or for an audience familiar with the dance and the demands that the practice imposes. "
Practiced regularly twice a week, the floor barre exercises allow you to feel all the benefits. "You have to create a regularity so that the body memorizes, integrates, softens and feels the progress over the sessions for maximum well-being" says Audrey Hopquin. On the other hand, if you want to slim down or lose weight, you can combine the floor bar with more cardio sports such as running, boxing or cycling. "The bar on the floor should be practiced the next day or two days after a cardio session" warns the prof.
What contraindications?
"There are no particular contraindications except for pregnant women for whom abdominal work must be extremely limited and the practice more suited to mobilizing the spine and pelvis and strengthening the body. shoulder girdle (upper back / arm), specifies the expert. The practice should also be adapted for students with osteoporosis. At the slightest pathology or injury, it is highly advisable to notify the teacher who will guide you in practice and to be sure to have an up-to-date medical certificate. "
Where to practice the barre on the ground?
The ground bar is now widely taught in dance studios and gyms or fitness all over France. The trend in this discipline has taken the form of many courses: cardio barre, Fit'Ballet, California barre or even Barreshape … If the names differ a little, these activities all derive from the famous bar on the ground. And the good news is that many venues offer their classes online, such as Myqee, Barreshape or the Tigre Yoga Club.
What material do you need for the classic ground bar?
There is no need for any specific equipment to test a floor barre course: a groundsheet is sufficient (and a water bottle to hydrate). As for the outfit, you can wear a leotard and tights, but also a simple t-shirt and leggings. It is simply recommended to wear clothing close to the body so as not to be hampered in your movements and to be able to adjust your posture. Dance shoes are not mandatory, you can also do the lesson in socks.