Hips
Seated Ballerina
Sit on the floor with both legs folded comfortably to one side. Place one hand on the floor for support.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- Hip Rotators
- Rectus Abdominis
Secondary muscles
- Obliques
- Lower Back
- Glute Medius
Target muscles
- hips
- abs
How to perform
- 1
Sit on the floor with both legs folded comfortably to one side.
- 2
Place one hand on the floor for support.
- 3
Extend the opposite arm overhead in a graceful arc.
- 4
Lean gently to the side to create a stretch through the torso and hips.
- 5
Keep the chest lifted and shoulders relaxed.
- 6
Hold briefly while breathing deeply.
- 7
Return slowly to the starting position.
- 8
Repeat on the opposite side.
Safety & form
Train smart. Read these notes before adding heavy load.
