Barre code by Madonna

The secret to a flat stomach, toned arms and tight thighs like Madonna can be achieved through an effective and fun unique method combining yoga, pilates and ballet exercises, that doesn’t require any equipments or heavy weights. With her buff arms and ripped abs, Madonna has always been a fitness trendsetter. Her newest strength-training obsession is Barre3, an hour-long workout routine that combines ballet, pilates exercises and yoga poses. Here’s how you can get a flat stomach, toned arms and firm thighs.

—The author is master trainer, Zen Sports and Fitness.

Forward leg lifts

• Start by standing with your back against the wall or ballet barre – any place where you can find balance.
• Slowly extend your left leg as much as possible for five counts with toes pointing outwards and slowly lower yourself to the floor.
• Repeat the same with the right leg.
• Do 25 repetitions into three sets for each leg with 30 second breaks in between sets.

Tips:

• Pace yourself, make sure you are in control.
• Make sure you continue to breathe properly.

Bent Arm Plank

• Start on a push-up position with your hands and legs, shoulders width apart.
• Lower your upper body towards the floor till your arms make a L-shape or 90 degree angle and maintain a normal breathing pattern.
• Hold the position with your core tight for about 30 second and repeat five times with 30 second breaks between each set.

Deep Squats

• Stand with both your feet apart, and bring your hands in a traditional Namaste position.
• Squat down slowly with a deep inhalation make sure your knees form 90 degrees allowing you to squat down fully.
• Slowly get back to the starting point, exhaling and repeat the exercise.
• Do 20 to 30 repetitions into two sets with 45 second breaks in between sets.

Toe Dips

• Lie down flat on your back with the legs bent at 90 degrees and toes stretched outwards, with the heels parallel to the floor.
• Rest your hands on your sides with the palm facing downwards on the floor, Keep your lower back pressed and abs contracted.
• Slowly inhale and lower your left leg for four counts, dipping the toes towards the floor without actually touching it.
• Slowly exhale and raise your leg back to the starting point and continue the same with the right leg.
• Do 30 repetitions into three sets for better results with 30 second breaks in between sets.

L-Hand Stand

• Start by placing your heels against the wall, keep your hands shoulders-width apart and root them on the floor by spreading your fingers.
• Slowly walk up the wall one foot at a time till your body forms a L shape or is at a
• 90-degree angle.
• Hold this position for 10 seconds and try this at least five to 10 times.

Tips:
The head should stay between the shoulders l Engage the core and feel the squeeze in the shoulders.