Ballet-Inspired Workouts You Can Do Without a Barre
You don’t need a fancy studio or a professional ballet barre to enjoy the benefits of ballet-inspired fitness. With just a chair, a wall, or even your kitchen counter, you can tone, strengthen and stretch your body the ballet way – all from the comfort of home.
Here’s how to get started with a few simple but effective exercises using everyday household items.
1. Chair Support Demi-Pliés
Works on: Legs, glutes, posture
How to do it:
Stand behind a sturdy chair, lightly resting your hands on the back for balance.
Turn your feet out to first position (heels together, toes gently turned out).
Keep your body upright and shoulders relaxed.
Bend your knees into a demi-plié, tracking knees over toes.
Straighten your legs back to standing without locking the knees.
Tip: Try 3 sets of 10 reps. Focus on moving with control and maintaining good posture.
2. Wall Port de Bras (Arm Flow)
Works on: Arm strength, posture, coordination
How to do it:
Stand about a foot away from a wall with your back tall and shoulders down.
Gently press your back against the wall to keep your alignment in check.
Slowly raise your arms from low to high (en bas to en haut), following the curved ballet positions.
Repeat the movement with grace and fluidity.
Tip: Keep your core lightly engaged to avoid arching your back.
3. Tendus at the Kitchen Counter
Works on: Leg strength, core control, ankle mobility
How to do it:
Use the counter for light support, stand sideways with one hand on the counter top.
Stand tall in first position and extend one leg out to the front (tendu devant), then return to centre.
Repeat to the side and then to the back (a la seconde, and derriere).
Work through the foot to a pointing toe, and keep both legs straight.
Tip: Move slowly and deliberately, brushing the floor with your foot each time. Do 6 reps in each direction per leg.
4. Wall-Supported Arabesque Holds
Works on: Balance, glute strength, back extension
How to do it:
Face a wall and place your hands on it at shoulder height.
Step one foot back into a low lunge and then lift the back leg behind you, keeping it straight.
Hold the lifted position, keeping your hips square and chest lifted.
Tip: Hold for 15–30 seconds per side. Build up to longer holds as your strength improves.
5. Seated Core Engagement (on a Dining Chair)
Works on: Core strength, posture awareness
How to do it:
Sit tall on a firm chair with feet flat on the floor.
Engage your core by gently pulling your navel towards your spine.
Extend one leg straight out and hold for 5 seconds, then switch.
Tip: To make it harder, raise both arms overhead while holding the leg lift.
Bringing Ballet Home
Ballet workouts don’t need to be exclusive to the studio. With a few everyday props, you can enjoy elegant, effective movement at home – improving your strength, flexibility and posture, wherever you are.
Looking for more ballet fitness routines you can do at home? Join Ballet Fusion Unlimited for on-demand classes designed for real women, real homes, and real results.