The love without the handles: pretzel
Cindy put a new tweak in my pretzel today.
Oh boy. Just when I thought I'd run out of variation on this theme.
Don't get me wrong, I love, love the pretzel! It effectively:
- smooths the back of the waist, effectively making the back "flow" into the seat – me likey! Think of it as the love without the handles; the muffin without the top.
- builds back strength
- lifts the seat
- creates an adorable dent in the side of the seat, slimming the hips
Here's what the "basic" Bar Method pretzel twist looks like:
Burr Leonard, founder of the Bar Method, demonstrates the pretzel
Note key elements: the square of the front knee to hip, the forward tilt of the hips and the back knee pushed back to position BEHIND the hip.
The effort to keep that back knee lifted off the floor while holding the protective positioning alignment brings the intensity. If you can lift it more than an inch or so off the floor, then challenge yourself to roll that back hip forward even more.
Just holding this position and doing the tiny presses into the lift creates the workload through the back of the waist, gluteus medius, and gluteus maximus.
But Bar Method instructors find all kinds of ways to mix this move up and keep it fresh.
And though I enjoyed personal instruction on this move from Bar Method founder Burr Leonard herself (see this short video – evidence!) there seems to be an endless variety of "twists" to this move that Bar Method instructors relish.
Here's the tweak Cindy, owner of the Bar Method Marin Studio, added to my pretzel twist arsenal today:
- As pictured at the top of the page, once in position, place your hands on top of a rubber ball place in front of you. Once your body has adjusted to the position, try picking it up with one hand. Then two. Oy. Then try raising it over your head. Double oy. And I don't even use the word oy.
- Pull the heel of the leg in back as close as you can do your seat. You'll feel this set the hamstrings on fire.
- While doing #2, curl the back leg inward by trying to spiral the toes of the back foot around. In other words, rather than lifting that back leg or pressing the toes of the back foot to the wall behind you, press the toes to the back wall.
Careful. You might get as addicted to this move as me 
Do you have a favorite tweak on the pretzel twist? Tell me about it in comments below!
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Pings on The love without the handles: pretzel
Comments on The love without the handles: pretzel
I LUV this move and can't believe there are still new ways to do it! Thanks Lani for the tips, I'm off to give this one a try.
Susanna
@Susanna: Hey Susanna! Yes, it is definitely more fun per minute with this one!
Off to class again in a few minutes….I'll be waiting to see what new "twists" the instructor has cooked up this time!
Thanks for stopping by to comment!
Lani
HI Lani
Can this move be done on it own or does it have to be done in a sequence following other moves.
Thanks
Thanks Lani! This reminds me of my favorite Calanetics move which I used to do long ago. Now, off to find a ball…..!
@tracey: Hi Tracey, I would just be sure you are warmed up first through hips, back and abs – a little heat into the core. Leg lifts to front, some half squats, or something similar will do if you haven't been active around the time of playing with pretzel.
Of course in sequence with lower body work in the workout, you already have some fatigued layers so it has some intensity: calves and quads have already had some challenge, then you move around back to the glutes. But I frequently throw the pretzel in at some point during the day if I haven't had it during workout because I love the feel and the results so much.
Lani
@adrianne neumann: Adrianne, yup, same move, as the origins are in the Lotte Berk Method. As an innovator in exercise instruction, I thought I had figured out all possible variations but surprise surprise, as you can see, Cindy found some new interesting approaches – I can always count on the Bar Method instructors to deliver a new challenge. In class yesterday, Tina threw out some new twists on foldover seat work. Yeehow, fabulous! I'll have to try to describe that in another post…
Let me know how your experiment with the ball-as-prop goes!
Lani
@adrianne neumann: I wondered if anyone else would mention Calanetics!
I love Pretzel! (the exercise, not the snack food) As a tall, long-legged/short-waisted post-menopausal woman, my waist been an area I've traditionally struggled with, not only since I have so little room to work with 'whittling-wise', but also an area where extra carbs seem to settle. After a few years of living with developing love-handles I'd never seen before (helped along by no doubt by hormonal shifts), Pretzel has really helped smooth those areas out, strengthened my waist and lower back, and made the whole area more toned. My pants fit much more comfortably–I hate tight clothing at the waist!–and I give this one a five-star thumbs-up! Just remember to keep your shoulders down and your chest and head up to help keep the muscle focus in the target areas.
@Lisa: Hey Lisa, are you currently doing Callanetics? I always love the way I feel after a C. workout. Pretzel predominates there as well, with some leg positioning variations.
Lani
@Susan: Susan, sounds like we have a similar response to this great move. It does smooth out that flow at the back of the waist and I've found nothing else that isolates the muscles in that area so well. Plus the work on the seat is phenomenal. If you have time while visiting at the Napa retreat I'll be happy to show you some new tricks! Actually we'll be doing pretzel in the afternoon sessions if that fits into your schedule.
Thanks for sharing your results!
Lani
Hello from Russia!
Can I quote a post in your blog with the link to you?
@Polprav: should be fine, what is your blog?
Lani,
This reminded me of a friend of mine when I was dancing, she was a dancer and a gymnast. This pretzel move is one she taught me back 20+ years ago. It was one she said she did daily because she tended to have saddlebags regardless of her weight and she was tiny. She was so small she was the one that they used on the race track to workout the Thoroughbreds because of her small size. She weighed until 90 lbs, was about 5 feet tall and yet she said she would get saddlebags regardless of how much we dance or she worked out in gymnastics and riding the horses. She was so active. Now I know why that is possible. I did not have that problem then but now I do. So here is another move i need to add. Thanks so much. You're one of my inspirations. Lately I need to keep reconnecting. Thanks for this and all your emails.
Rhonda Kontos
@Rhonda Kontos: Hi Rhonda,
Interesting! Yes, this move does go way back – and it seems to get lost in the shuffle which is a shame because as you note it is such powerful stuff. As a matter of fact, I like to do this one pretty much every day because I love the way it feels AND it does make a difference all the way from low back through the seat.
There are lots of variations and I'll be teaching some of them during the FitDream Fusion portions at Muscles Mud and Merlot Retreat – aren't you lucky!
Thanks for posting Rhonda, staying connected does make a difference.
Lani
Hi, Lani!
I've printed off these directions to try this! Would the Primary Back Stretch be an adequate warm-up to do just this move, or would I need more? (Organs in Place and Half Frogs, too maybe?)
Also, for those of us without a bar at home
I notice Burr's position in the picture above–is she activating the "inside arm" (in this pic her right arm) by actually pulling in a bit on that left ankle?
Thanks for sharing this move and for doing T'appy Holidays! Can't wait!
HUGS!
Trisch
@Trisch: Any activity that gets the muscles of the core and legs warmed up would do it – even if you've just come back from a walk! PBS first would be great if you have the time, and along with ORgans in Place/HF would constitute a nice tidy package!
In the "bar free" position, the arms are actively helping to secure the squared shoulder position to front. If you can square without it, you need not "pull" on the ankle, just stabilize.
I love this move! (oh, have I said that?
) Have fun adding it to your Tappy Holidays routine! I'm going to be teaching it next weekend at the Muscles Mud and Merlot Retreat if you want to pop in!
Lani
I'd LOVE to pop in….but it's a ways from IN!
I could hide in Neecy's luggage though…..
I'll just make my triplet sisters (Neecy and Rhonda) teach me when they get back!
Thanks for the reply and the invite! Can't wait to see what this move does for those hips and buns!
HUGS!
Trisch
OY is the word, alright! And I don't use the word 'oy' either!
I only did 30 little pulses and HOO-GIRL! If that doesn't help trim that rib to hip nothing will!
Thanks for sharing this, Lani!
Trisch
@Trisch: Cool Trisch and the fact that you are getting the "joy" of the muscle isolation
means you've got a good start at lining things up right! Keep it up – this move is quite the gem!
Lani
I don't know WHY this move is sooooo addictive—but it IS!
I can't do 4 minutes at one time (YIKES!) but I do about a minute each leg 2-3 times a day! Who would have thought that such a contortionist-looking move would feel soooooo good?!
Thanks for sharing this, Lani!
HUGS!
Trisch
Trisch,
Isn't this move cool?
Rather than look at the clock, think of aiming toward 100 reps on each side, with some variety of technique.
Remember to MINIMIZE the rebound so that you really stay in the muscle.
We did this move at the Muscles Mud and Merlot Retreat in Napa last weekend and everyone LOVED me for it! True story!
Glad you likey!
Lani
OUCH! 100?! Can I break that up into four sets over the day? YIKERS!
Thanks for the "minimize the rebound/stay in the muscle" tip. I also tried bringing the foot closer to the sit and sitting forward on the back hip more–oooohhhhhh!
It will be interesting to see what this does for that stubborn middle area!
I *am* already seeing that little roll just above where legs and body connect in the front smooth out! Yippee!
Thanks again, Lani!
Trisch
@Trisch: Trisch, see if you can break it up into sets at once and build up. In other words, do 25. Rest and reset position. Do another 25. If that is max, then the next week try to work your way into another set. Or do sets of 20 and work up from that. By doing it all at one sitting, even with set breaks, you have the advantage of working the muscle even more deeply. Burnbabyburn!
Glad you are seeing results already!
Lani
Hope you don't mind me going on and on about this!
I did it! I did 100 in 4 sets with very short breaks in between!
YOWZA!
And I suppose it's normal to feel it more in one side than the other?! I struggle with really feeling that engagement on my right side. I'll have to rewatch your video and maybe have a daughter help me check alignment!
Thanks SO much for sharing this move! I really, truly am addicted! LOL!
HUGS!
Trisch
Oh, and I'm seeing a hint of the "adorable little dent" in my seat! WOO-HOO! \o/
Trisch
@Trisch: Not at all Trisch, it's great to have the enthusiasm.
You feel it more in one side than the other probably for a couple of reasons. One, we are always somehow stronger on one side than the other. And, by the time you get to Side "B" as I call it, you have been using "side A" to stabilize so…no wonder!
You might try mixing up your lead leg, so you are not always starting on the same side. More fun plans for you! Hah!
If it's any comfort, I'm addicted too
.
Lani
@Trisch: Congrats on the cute little dent! That didn't take long!
Lani
Thank you, Lani!
Oh, I *do* alternate sides, believe me! The same side will NOT let me keep starting there! LOL!
I do notice my right leg is a bit weaker–harder to lift off the floor and keep it in form.
Later last night I had to try it (again!
) after I had reviewed your video with Burr above, and took notes and REALLY focused on all I could. I did 30 reps each side (remember I had already done my 100 earlier in the day!), and this time I felt it equally in BOTH sides! Also felt it in the torso even more!
Just a little more attention to detail….
Oh, and happy to report that little roll up front on the lower hips is almost GONE! AND—I lost 1/2 inch off my abs as well as 1/4 inch off my hips! Also lost 1/4 inch off each upper thigh, and 3/4 inch off each lower thigh, which is probably the most I've lost at one time! I've been t-tapping, and really focusing on straight toes while walking, too, but I really credit this move for helping with the losses in those areas and the definition I'm starting to see!
Can you tell by all the !!!s that I am EXCITED?!
Off to take a walk then…..the Pretzel!
Have a great weekend!
Trisch