Description
Ballerina Body Back and Butt
Ballerina Body Back and Butt – this 30-minute online class is entirely dedicated to sculpting your back and glute muscles through slow, controlled, and graceful movement — inspired by classical ballet principles. Designed to activate the entire posterior chain, this session offers deep muscle engagement without impact, combining strength, alignment, and mobility in a seamless flow on the mat.
You’ll start with gentle back extensions to awaken and lengthen the spine, followed by fluid spinal contractions and extensions to enhance flexibility and articulation. Gradually, the focus shifts toward the glutes with a series of isolated lifts, pulses, and full-range movements that work the muscles from multiple angles. Alternating between dynamic and isometric holds, the class helps build endurance and stability while protecting the lower back.
The second half introduces more complex coordination work, engaging both the glutes and the upper-lower back in harmony. Expect a blend of mat-based glute bridges, alternating leg lifts, and functional, ballet-inspired side-lying work to target the outer glutes and support hip mobility.
Every transition is thoughtfully guided to maintain fluidity, stability, and precision. This is not just about working the muscles — it’s about moving with intention, control, and elegance.
What to expect:
• A full 30-minute guided session focusing exclusively on your back and glutes
• Carefully structured flow, no interruptions or sudden transitions
• Emphasis on posture, core support, and full-muscle activation
• Progressive layering of movement patterns for deeper engagement
• Finishing stretches to release tension in the spine and hips
Benefits of this workout:
• Lifts and tones the glutes
• Strengthens the mid and lower back
• Supports a healthy spine and improved posture
• Enhances hip mobility and control
• Refines movement quality and balance
• Promotes long, lean muscle development without bulk
This class is ideal for anyone looking to strengthen their body with intention, develop a taller and more elegant posture, and connect deeply with their movement. Whether you’re looking to support your everyday posture or to tone your back and glutes like a ballerina, this session delivers results through mindful precision.
