When you’re sitting all day, slumped in front of a computer, chances are, you’ve got balance issues.

“We round our shoulders, let the belly hang and put all the weight on our butts, and end up with overdeveloped thighs,” said Heidi Waltermire, American master trainer for Barre3, a low-impact workout that combines ballet, yoga and Pilates.

“To remedy that, the Barre3 works on opening the chest, lifting our core by lengthening the front part of the body and strengthening the back,” she explained.

Most people tend to work on the “mirror body,” focusing on the body parts that we see in front of the mirror. “We do tons of crunches  but we also need to work our upper and lower back, the butt, and the back part of the leg. That’s why people are overdeveloped on the front part of the body but weak in the back. When there’s an imbalance, there are more chances of pain and injury. Barre3 balances things out,” she said.

Waltermire visited Manila recently to conduct classes at the Barre3 studios at The Spa’s branches. Since the workout was developed in Oregon five years ago, Barre3 has been evolving. “We go through trends. The trend now is working on balance,” she said.

Beyond correcting alignment and posture and toning the body, Barre3 improves proprioception, or how our brain becomes more aware of the body parts and how the body moves through space. “Your nerves are training your brain to help you balance which, in effect, trains the muscles to establish balance. This prevents you from falling all over the place,” she said.

Not in symmetry

The exercises also aim to even out muscular strength.  “When you hold a Barre3 pose and notice that your right leg works harder than your left, we correct that for balance,” she added.

Waltermire observed that women can pick up a 5-lb dumbbell to curl their bicep, but they can only pump a 3-lb dumbbell with their triceps. Hence, the jiggly arms. “The muscles are not in perfect symmetry,” she said. “In class, we train you to listen to your body, connect and work on stabilizing.”

Barre3 constantly updates the workouts. It has added compound exercises that simultaneously work out several muscle groups, and focuses on ebb and flow so that exercises flow into smooth transitions.

“We’ve noticed that long, static holds and stretches mixed with large range movements are the best way to circulate blood in the system. It gets you warm inside out,” she added.

Still, Barre3 follows a formula that has been a hit with its clients. For strength training and control, there are sustained postures coordinated with breathing called isometric contractions. “When you hold a pose, you have to mentally commit and stay connected the whole time. It’s easy to jump from posture to posture and variation to variation. That is our daily life, from Facebook to e-mail and Pinterest. But it’s hard for people to get into a posture that is physically challenging and to mentally stick with it,” she said.

“Also, you not only work the outer muscle, but also deep inside the body. Once you turn on every muscle fiber within, you add the one-inch movements called ‘earthquakes,’” she added.

These series of tiny movements exercise the small connective muscles, she noted. “Who would have thought that one-inch movements could burn your legs or butt every single time?”

Then there are the large-range movements called the “cardio bursts” that lengthen the muscles. “It makes the body feel fluid and you feel energized,” she said.

A dancer’s body

TV host Suzy Abrera has stuck to Barre3 more than any other workout or sport since she played volleyball in school.

“I look forward to each class because every teacher is different. One is inclined to ballet moves, the other to Pilates. There’s the extra challenge,” said Abrera. “You can do an advance workout or you adjust. Since I’ve been here a long time, I’ve been adjusting to get a better workout. I’ve developed leaner muscles like a rock climber’s or dancer’s body. People think that I’m into major sporting events. I do run, but I got changes in my body from Barre3.”

Tanya Tan, the owner of The Spa, who brought Barre3 to the Philippines, enjoys the classes because they focus on improving the core and relieving the pressure on the joints, neck and back. “I like the way it makes the body look leaner. My dad and sister and mom go to the Barre3 class at The Spa in BGC. My dad is a golfer. The stretches help him with the sport.”

Singer-actress and pole dance trainer Ciara Sotto gets a complete workout in Barre3. “My endurance improved and my clothes fit better. I like the feeling afterward,” she said.

Waltermire also observed that her arms and butt got taut. “Barre3 is not just a workout, but a way to live your life. It’s our philosophy of living with balance. We have an eating philosophy of eating whole foods and locally. Our workout philosophy is to work smarter, not harder. We are connecting with people. Everyone who comes to Barre3 is like family.”

Barre3 classes are at The Spa Wellness centers at Bonifacio High Street, Shangri-La Plaza East Wing, TriNoma, Richmond Hotel Eastwood, Alabang Town Center and Promenade Greenhills. Visit www.barre3.com.ph.