Seated Ballerina
Description
The seated ballerina is a core rotation exercise performed sitting on a stability ball with arms extended to the sides. You rotate your torso side to side while balancing on the ball. The unstable surface adds significant balance demand to the rotational core work.
Equipment Required
Seated Ballerina Instructions
- Sit on a stability ball with feet flat on the floor, hip-width apart.
- Sit up tall. Extend both arms straight out to the sides at shoulder height.
- Brace your core. Maintain balance on the ball.
- Rotate your torso to the right as far as comfortable. Your arms sweep with your torso.
- Hold briefly at the rotated position.
- Rotate back through center and to the left.
- Continue alternating for the desired reps.
- Move with control — the ball wants to roll. Aim for 10 to 15 reps per side.
Seated Ballerina Form & Visual
Seated Ballerina Benefits
- Combines rotational core work with balance
- Unstable surface increases core demand
- Builds oblique strength
- Improves balance and proprioception
- Easy to do at home with a stability ball
- Low-impact exercise
Seated Ballerina Muscles Worked
- Internal and external obliques
- Rectus abdominis
- Erector spinae
- Hip stabilizers
- Core (balance)
Seated Ballerina Variations & Alternatives
- Russian Twist (on floor)
- Cable Twist
- Stability Ball Crunch
- Stability Ball Pass
- Seated Rotation Stretch
