Seated Ballerina (female) – Video Exercise Guide & Tips

Seated Ballerina (female) - Video Exercise Guide & Tips

Are you looking for a new exercise routine that targets your core and improves flexibility? Look no further than the seated ballerina exercise.

Watch This Exercise Video

In this video exercise guide, we'll show you step-by-step how to properly perform the seated ballerina and provide you with valuable tips to enhance your performance.

With just a few minutes a day, you can strengthen your muscles and achieve a graceful, toned physique.

Get ready to feel the burn and unleash your inner ballerina!

Key Takeaways

  • Seated Ballerina exercise improves flexibility and strengthens core muscles.
  • It can be modified for pregnant women to support their growing belly and alleviate lower back pain.
  • The exercise requires a stability ball for balance and stability.
  • To enhance performance, focus on proper alignment, coordinate breath with movements, and gradually increase difficulty.

Benefits of Seated Ballerina Exercise

Discover the numerous benefits you can experience by incorporating the Seated Ballerina exercise into your fitness routine. This exercise is highly effective in improving flexibility and strengthening your core.

When you perform the Seated Ballerina exercise, you're actively engaging your muscles, particularly those in your core. As you lean back and lift your legs off the ground, you're required to use your core muscles to maintain balance and stability. This constant engagement of your core muscles helps to strengthen them over time, leading to improved overall core strength.

In addition to core strengthening, the Seated Ballerina exercise also helps to improve flexibility. As you extend your legs out in front of you and reach towards your toes, you're stretching the muscles in your hamstrings and calves. Regular practice of this exercise can lead to increased flexibility in these areas, allowing for better range of motion.

Incorporating the Seated Ballerina exercise into your fitness routine can provide you with a range of benefits, including improved core strength and flexibility. By actively engaging your core and stretching your legs, you can work towards a stronger, more supple body. So why not give it a try and start reaping the rewards today?

Equipment Needed for Seated Ballerina

To perform the Seated Ballerina exercise, you'll need a stability ball. This equipment is essential for maintaining balance and stability throughout the exercise. The stability ball is a large, inflatable ball that can support your body weight and provide a challenging yet safe workout experience.

The Seated Ballerina exercise offers various benefits, particularly for pregnant women. It helps improve posture and strengthen the core muscles, which can support the growing belly and alleviate lower back pain. Additionally, the exercise promotes flexibility and mobility, which are important during pregnancy.

Modifications can be made to accommodate different fitness levels and physical conditions. Pregnant women can use a larger stability ball to provide additional support and stability. They can also perform the exercise in a seated position on a chair, using the stability ball as a prop for balance. It's important for pregnant women to listen to their bodies and make adjustments as needed to ensure their safety and comfort during the exercise.

Remember to consult with a healthcare professional before starting any new exercise routine, especially during pregnancy. They can provide guidance and recommendations based on your specific needs and circumstances.

Step-by-Step Guide to Performing Seated Ballerina

To perform the Seated Ballerina exercise, you'll need a stability ball. Here is a step-by-step guide to help you perform this exercise correctly:

  1. Sit on the stability ball with your feet flat on the floor and your knees bent at a 90-degree angle.
  2. Place your hands on the ball for support and engage your core muscles.
  3. Slowly lift one foot off the floor while maintaining your balance on the ball.
  4. Extend your lifted leg straight out in front of you, pointing your toes and keeping your leg parallel to the floor.
  5. Hold this position for a few seconds, then return your foot to the floor.
  6. Repeat the exercise with the other leg.
  7. Remember to breathe throughout the exercise and keep your movements controlled and graceful.

Now, let's address some common misconceptions about the Seated Ballerina exercise:

  • Myth 1: You need to have ballet training to perform this exercise. In reality, anyone can do the Seated Ballerina, regardless of their dance background.
  • Myth 2: You must have a large stability ball. The size of the ball can be modified to accommodate your comfort and fitness level.

Modifications for the Seated Ballerina exercise:

  • If you find it challenging to balance on the stability ball, start by using a chair or a smaller ball.
  • You can also hold onto a sturdy object or have a spotter nearby for added support until you feel more confident.

Common Mistakes to Avoid During Seated Ballerina

When performing the Seated Ballerina exercise, it's important to be aware of common mistakes to avoid in order to maintain proper form and maximize the benefits of the exercise.

One common mistake is rounding your back instead of keeping it straight. This not only reduces the effectiveness of the exercise but also puts strain on your spine. To avoid this, engage your core muscles and imagine lengthening through the crown of your head.

Another mistake is letting your shoulders creep up towards your ears. This tension in the upper body can hinder your flexibility and limit the range of motion. Keep your shoulders relaxed and down, allowing your chest to open up.

It's also important to avoid gripping the edge of the chair or mat with your hands. This can create unnecessary tension in your arms and shoulders. Instead, gently rest your hands on your thighs or let them hover slightly above.

Lastly, rushing through the exercise is a common mistake. Take your time and focus on each movement, paying attention to your breath and alignment.

Tips to Enhance Your Seated Ballerina Performance

Improve your Seated Ballerina performance by incorporating these tips to enhance your technique and maximize the benefits of the exercise:

  • Focus on proper alignment: Ensure that your spine is lengthened, shoulders are relaxed, and core is engaged throughout the movement. This will help you maintain balance and stability.
  • Pay attention to your breath: Coordinate your breath with the movements of the exercise. Inhale deeply as you open your chest and extend your leg, and exhale fully as you round your back and bring your knee towards your chest. This will help you connect with your body and increase the effectiveness of the exercise.
  • Gradually increase the difficulty: Start with the basic version of the Seated Ballerina and gradually progress to more advanced variations as you build strength and flexibility. This will challenge your body and prevent plateaus in your performance.
  • Practice regularly: Consistency is key when it comes to improving your Seated Ballerina performance. Set aside dedicated time each day to practice the exercise and incorporate it into your workout routine. This will allow you to see progress and achieve your goals faster.

By following these tips and techniques, you can enhance your Seated Ballerina performance and reap the full benefits of this exercise. Remember to listen to your body, take breaks when needed, and always consult with a professional if you have any concerns or questions.

Happy practicing!

Frequently Asked Questions

Can the Seated Ballerina Exercise Help With Weight Loss?

Yes, the seated ballerina exercise can help with weight loss. By engaging your core and lower body muscles, this exercise burns calories and promotes fat loss. It also improves flexibility and strengthens muscles, contributing to overall weight management.

Beginners can modify the exercise by starting with smaller movements and gradually increasing intensity.

To incorporate the seated ballerina exercise into your daily workout routine, perform it for at least 10-15 minutes, gradually increasing the duration as your fitness level improves.

Is There a Specific Age Limit for Performing the Seated Ballerina Exercise?

There are no specific age restrictions for performing the seated ballerina exercise. It can be modified to suit different fitness levels and abilities.

This exercise is beneficial for improving flexibility, strength, and posture, regardless of age. However, it's always important to consult with a healthcare professional or a qualified fitness instructor before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns.

Safety and proper form should always be a priority.

How Many Calories Can Be Burned by Doing the Seated Ballerina Exercise?

To burn calories and aid in weight loss, the seated ballerina exercise can be a great addition to your fitness routine. This exercise engages your core and lower body muscles, helping you burn calories and build strength.

While the exact number of calories burned can vary depending on factors like your weight and intensity, incorporating the seated ballerina exercise into your workouts can contribute to your overall calorie burning goals.

Can the Seated Ballerina Exercise Help Improve Flexibility?

Yes, the seated ballerina exercise can help improve flexibility. By incorporating this exercise into your routine, you're stretching and strengthening your muscles, which can lead to increased flexibility.

Additionally, the seated ballerina exercise focuses on improving posture and increasing core strength. These benefits are essential for maintaining a healthy and aligned body.

Is the Seated Ballerina Exercise Suitable for People With Back Pain?

The seated ballerina exercise is a great addition to your fitness routine, especially if you're looking for back pain management. It offers a gentle yet effective way to stretch and strengthen your back muscles.

However, it's important to note that if you have existing back pain, it's always a good idea to consult with a healthcare professional before starting any new exercise program. They can provide guidance and suggest alternative exercises for back pain relief.


In conclusion, the seated ballerina exercise offers numerous benefits for individuals looking to improve their strength, flexibility, and posture. With minimal equipment required, it can be easily incorporated into any fitness routine.

By following the step-by-step guide and avoiding common mistakes, you can optimize your performance and make the most out of this exercise. Remember to stay focused and engaged throughout the movement to achieve the best results.

Incorporate these tips into your seated ballerina practice to enhance your overall performance.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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