My body was crying out. I ached in places I never even knew I had muscles. As I walked down the stairs in the parking lot later in the day, my leg almost gave out.

Although the effects of the Bar Method were still lingering, ironically my body was craving more.

Minus the fluffy tutu or toe shoes, the Bar Method uses a ballet barre to sculpt your body. Similar to a combination of aerobics, dance, yoga, Pilates and weight lifting, the class is said to improve posture and create a strong core.

"It's a workout that combines the muscle-shaping principles of isometrics, dance conditioning and physical therapy," says Shirley Morris, owner of Bar Method Englewood.

The Bar Method has been attracting attention nationwide for its non-impact exercise technique, which allows women and men of almost any age to work out without impact to their joints.

"Sometimes we have three generations in class at the same time," Morris said. "It's for everyone, from teen to grandma."

I entered the class with an open mind. Working out six days a week doing cardio, I thought stretching and sculpting would be a snap. I was wrong.

Alyson Small, our instructor, equipped with a hands-free headset, pumped the R&B music through the speakers and began warming up the class — which consisted of women ranging from their 20s to their 60s. We began with a few free weight movements and transitioned from one movement to the next. We utilized the ballet barre for a good portion of the class, but mats and straps were also used for stretching, and for pulling the leg muscles and seat area.

Everyone from beginners to five-day-a-week regulars moved in one fluid sequence, like a dance. The tiny movements zoned in on every muscle in my body. At one point my leg began to shake uncontrollably from the workout.

As the one-hour class came to a close, everyone let out a loud sigh of relief.

One classmate turned to Small and said, "You know it's a good workout when everyone sighs at the end."

'It changed my life'

Small suggests that the workout be done three to five times a week. Students say the commitment is worth it.

"I really feel it changed my life — given my age, I think it's something that I will be able to do my whole life," said Barbara Desser, 54, of Closter. "Just before I joined, I was in physical therapy three times a week. I literally could not get out of bed in the morning, and physical therapy didn't help. But now I don't take a pain tablet and have had no pain in a year and a half."

Jennifer Conley, 28, of Rutherford was a runner with knee injuries. The Bar Method was easy on her knees. "It has helped my posture and energy level," Conley said. "And I had a bad back. This was great for my back because it strengthened my core muscles."

Deborah Simcox of Englewood had previously worked out with a personal trainer for 10 years, three times a week. She also did her own aerobics and joined a gym. However, she quit it all when she found Bar Method.

"I am probably in the best shape I have ever been in 20 years," said Simcox, a breast cancer survivor who suffered bone loss over the past three years due to cancer treatments.

"All my bone loss I had in three years was completely restored in two months."

The Details

Ballet barre workouts stem from the program developed by former ballerina Lotte Berk in the 1950s. Here are several other variations on the Bar Method.

* Cardio Barre: This version combines barre work and light weights with an emphasis on toning and resistance exercises. The only classes are located in California, but Cardio Barre DVDs and portable barre are available for home use. $139.95.

* Fluidity Bar: The barre used in this version is designed to be more stable and more adjustable, and targets the back of the body more than the front. There are no classes, but DVDs and barres are available for home use. $14.95, plus eight payments of $39.95.

— Alexis Tarrazi

The Bar Method, a targeted body-sculpting exercise class, is offered seven days a week at Bar Method Englewood, 525 N. Dean St. Fees start at $25 per class. 201-567-6007 or englewood.barmethod.com.

E-mail: tarrazi@northjersey.com