Barre

Barre classes can be one of the most effective ways to tone trouble zones, as long as you're doing the exercises correctly. There are four common mistakes that can prevent clients from reaching their goals and becoming stronger. Read on to make sure you're not making them!

1. You forget to tuck: Many of the moves in a barre class rely on the art of tucking. If your mind is elsewhere or you are simply letting it go, you won't get nearly half the results that you could from these tiny movements. Check yourself: to find your maximum tuck, place your hand on the small of your back to start and flatten your back into your palm.
2. You don't breathe: Inhaling and exhaling will help you move through exercises, not to mention send oxygen to your muscles. You need that breath for a couple of reasons. One, it will loosen up the tension in your body; when your body is stiff, you can't possibly get into proper form — so breathe into the tension. Two, it will make you more productive in class. Your muscles will work better and your mind will regain its focus.
3. You choose the wrong weights: Barre classes are all about tiny, but effective, movements called isometrics. In order to keep control and commit to these micro moves for your arms, use the appropriate amount of weight. Choosing weights that are too heavy means sacrificing the work by relying on momentum to do the work rather than your muscles. Most of these movements will make your arms burn with or without weights so opt for a lighter set that will let you complete more reps with better form.
4. You watch others: To get the most out of a group class, you need to motivate yourself. It's easy to give up or come out of positions because you see someone across the room do it, but remember your personal goals. You're dedicating one hour to do something great for your body. Keep the end goal in mind for that entire 60 minutes and try not to get distracted. If you can't help but pay attention to your environment: focus on the strongest person in class. See how hard they are pushing themselves and strive to be on that same level.

If you ever wondered why the cast of Black Swan has such amazing bodies, the arabesque may be the answer to your question. This traditional ballet extension works the entire backside, acting as the engine to power the leg into the air. Many barre studios took note of the effect arabesque had on bums and followed suit by adding it to their daily repertoire. Even some yogis can be found taking a pose in this parallel position. Here's how to make the arabesque part of your fitness routine so you'll be rocking that ballet booty in no time!

Start by walking your body away from a chair or barre until your arms are straight and your chest is parallel to the floor.

Learn how to do the move (and a more challenging variation) after the break!

We are pumped to share one of our favorite stories from Self here on FitSugar!

OK, so I'm guessing at least 60 percent of us took dance when we were little — am I right? Remember how fun it was to pretend to be graceful and twirl around? And then Black Swan came around and things got serious. It may be so 2010 to talk about Natalie Portman's killer bod, but long and lean muscles are never passé. If your childhood ballerina days (and, ahem, coordination) are far behind you, you can still emulate a dancer's body thanks to Crunch Gym's new Ballet Ball class.

"The class is great for giving anyone long, lean, toned muscles just like a ballerina," says group fitness instructor Jennifer Frankel. "These moves focus on parts of the body that are more difficult to target like abs, thighs, butt and arms. Through performing high repetitions with low weights, they really tone and sculpt those problem areas."

Learn these moves after the break.

A classic move, the pretzel is a foundation exercise for toning the derriere. Barre and Pilates utilize the move to lift up the backside and also to shape the surrounding areas like the lower back. It's a highly effective tool when set up correctly, so let's go over the basics.

• Start with one leg in front and one leg back. Place your front shin in line with the mat, and check that your knee is directly in front of your hip, resulting in a 90-degree angle. Your back knee should be behind the edge of the mat at a 45-degree angle.
• Place your hands on the floor in front of you; one hand should lay flat in front of the ankle while the opposite hand frames the outside of the knee.
• Shift your weight to the center, and keep your shoulders and hips square. You want your chest to stay in the same line as your front thigh.
• Once you feel stable, lift your back leg up as high as you can while keeping your core and glutes engaged. Pulse your leg up as a whole, leading it with the knee for about 15-20 reps. Then lower your leg back to the starting position. For added challenge, keep your leg suspended and wrap your knee toward the opposite side for 15-20 more reps. Combining both movements will increase the burn! Hands are optional. Repeat on the other side.

Now that you have the move down, learn why the pretzel is key to feeling comfortable in your spandex after the break!