Seated Ballerina

Seated Ballerina

Description

This exercise involves sitting on the floor with legs extended in front and pointing the toes while lifting the legs off the ground and extending them to the side, resembling the position of a ballerina. The exercise targets the core, hips, and inner thighs.

Muscle Group

Equipment Required

Seated Ballerina Instructions

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Bend your right knee and bring your foot towards your left hip, placing it on the floor.
  3. Place your right hand on the floor behind you for support.
  4. Reach your left arm up and over your head, bending your torso towards your right side.
  5. Place your left hand on your right knee and gently press it towards the floor.
  6. Hold the stretch for 10-15 seconds, then release and repeat on the other side.

Seated Ballerina Form & Visual

Seated Ballerina

Seated Ballerina Benefits

  • Improves flexibility and range of motion in the calves
  • Reduces the risk of injury in the lower legs and feet
  • Relieves tension and tightness in the calves
  • Can help alleviate plantar fasciitis and other foot conditions
  • Can be done anywhere, without any equipment

Seated Ballerina Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Abdominals
  • Back muscles
  • Shoulders

Seated Ballerina Variations & Alternatives

  • Seated Ballerina Twist
  • Seated Ballerina Leg Lifts
  • Seated Ballerina Arm Circles
  • Seated Ballerina Side Stretch
  • Seated Ballerina Forward Fold