Xtend Barre’s Andrea Rogers Shares the 5 Moves That Will Lengthen and Tone Your Body

If long and lean muscles with a sexy, toned backside are part of your fitness goals, we’ve got just the moves for you. We reached out to the queen of sculpted muscles, Andrea Rogers, creator of Xtend Barre, to find out her favorite lengthening and toning exercises. Combining elements of Pilates and dance, these Xtend Barre moves make for a fun, sweat-inducing workout that will help strengthen your body.

What’s also great about these toning moves from Xtend Barre is that they are low-impact, so they’re great for all fitness levels and don’t leave you completely drenched after your workout (hello, barre to brunch). Shaping your muscles and feeling like a strong, beautiful dancer–all without requiring much equipment other than your own bodyweight? Sign us up!

Try incorporating these five bodyweight moves into your workout regimen. Keep in mind that when practicing these toning exercises, think strong, small, and controlled movements. For a badass workout, try performing each move for 30 seconds or 16-32 reps, making sure to hit both your right and left side.

Move 1:

Perfect for anyone who hates getting down and dirty on the floor for abdominal work, standing abs are great for sculpting and toning the obliques and challenging your core stability.

SETUP: Standing in 2nd position (heels wider than hips, legs externally rotated/turned out), one hand to hip with opposite arm extended overhead

ACTION:

1. Side reach in a lateral flexion.
2. Side reach, cinching your waist into the hip, drawing elbow to hip. Think rib to hip, making sure to engage and activate those obliques!

Do 16-32 reps or 30 seconds of non-stop work on each side.

Move 2:

Challenge your core stability and balance while you sculpt and lengthen your entire body with this beautiful move.

SETUP: Start in 2nd position plié (heels wider than hips, legs externally rotated/turned out) with arms rounded in 1st, in line with your naval.

ACTION:

1. Deepen your plie, then shift your weight, opening your hips to the side of the room while lengthening arms and legs to arabesque.
2. Return back your deep plié in 2nd position.

Do 16-32 reps or 30 seconds of non-stop work on each side.

Move 3:

Embrace your inner ballerina, tone the lower body, and increase flexibility and mobility with this move.

SETUP: Begin with one foot behind the other externally rotated in 4th position (think diamond shape between your thighs). Keep your front heel flat and back heel lifted.

ACTION:

1. Deepen your plié in 4th
2. Extend front (inside leg), while drawing the back (outside leg) to passé/toe to knee.
3. Return back to 4th position plié.

Do 16-32 reps or 30 seconds of non-stop work on each side. 

Move 4:

Tone your quads, inner thighs, and calves, all while challenging your balance and core stability.

SETUP: Begin with feet parallel, knees bent into plié, heels lifted to highest relevé with outside arm high overhead in 5th position.

ACTION:

1. Tap outside (working leg) out to the side while maintaining a strong inside (supportive leg) in plié.
2. Draw working leg back to start position.

1. Remember to keep your core tight and engaged.

Do 16-32 reps or 30 seconds of non-stop work on each side.

Move 5:

Sculpt your glutes and hamstrings while maintaining core stability and engagement.

SETUP: With parallel feet, bend knees into a plié while hinging over from the hips, resting elbows on a chair or barre, keeping your head in alignment with your spine. Extend one leg straight back behind you, pointing your toes.

ACTION:

1. While maintaining square hips and a soft bend to your supporting (or standing) leg, begin lifting and lowering your working leg, maintaining a straight leg. *Make sure to keep your glutes engaged, you want to feel a catch at the bottom of your seat.

Do 16-32 reps or 30 seconds of non-stop work on each side.

Did you try these toning exercises? Tell us your thoughts in the comments and shop our Activewear selection for super stylish workout wear!

(Images via Andrea Rogers/XTend Barre)