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Seated Ballerina

Seated Ballerina

The Seated Ballerina is a graceful and elegant exercise that targets the core, hips, and legs. This seated exercise is perfect for individuals with limited mobility or those who prefer a low-impact workout. It mimics the movements of a ballerina, promoting balance, flexibility, and strength. To perform the Seated Ballerina, sit tall on a mat or sturdy chair with your feet flat on the ground and knees bent at a 90-degree angle. Engage your core muscles and maintain good posture throughout the exercise. Begin by extending one leg straight out in front of you, aligning it with your hip. Point your toes and imagine lengthening your leg, just like a ballerina en pointe. Continuing the movement, sweep your extended leg out to the side, keeping it lifted and maintaining a straight posture. As you do this, you will feel a gentle stretch in your inner thigh and a contraction in your outer hip muscles. Slowly bring your leg back to the center and repeat the movement on the other side. Aim to perform 8-12 repetitions on each leg. To challenge yourself, you can incorporate light ankle weights or a resistance band around your thighs. Remember to breathe deeply and listen to your body throughout the exercise. The Seated Ballerina is a soothing and effective exercise that can improve your balance, flexibility, and muscle tone, all from the comfort of your own home or gym.


  • Start by sitting upright on a mat or a sturdy surface, with your legs extended in front of you and your feet flexed.
  • Bend your right knee and place your right foot on the inside of your left thigh, close to your groin.
  • Extend your left arm overhead, with your palm facing towards the right.
  • Inhale deeply as you lengthen your spine and reach your left arm up toward the ceiling.
  • Exhale slowly as you gently bend your torso to the right side, towards your right foot.
  • Keep your left arm reaching overhead and avoid leaning forward or backward.
  • Hold the stretch for 20-30 seconds, feeling a gentle stretch along the left side of your body.
  • Repeat the same movement on the other side, by switching the position of your legs and extending your right arm overhead.
  • Breathe deeply and relax into the stretch, focusing on maintaining proper alignment and engaging your core muscles.
  • Repeat the exercise for 2-3 sets on each side, increasing the duration of the stretch as flexibility improves.

Tips & Tricks

  • Maintain proper form and posture throughout the exercise
  • Incorporate controlled and deliberate movements to engage the targeted muscles effectively
  • Focus on your breath and exhale as you exert force to enhance stability and core activation
  • Engage your core muscles during the entire exercise to improve balance and stability
  • Keep your shoulder blades pulled down and back to enhance upper body posture
  • Gradually increase the range of motion as you become more comfortable with the exercise
  • Ensure that you are using the appropriate weight or resistance to challenge yourself without compromising form
  • Include stretching exercises before and after performing the 'Seated Ballerina' to improve flexibility and prevent injury
  • Modify the exercise by using a stability ball or resistance bands to add variety and challenge your muscles
  • Listen to your body and adjust the exercise intensity and difficulty based on your fitness level and comfort.


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