Side-Bend Ballerina
Stretch and strengthen your core with Side-Bend Ballerina! Improve flexibility and posture. A graceful way to tone obliques.
The Side-Bend Ballerina mainly works the core, with help from the back and lower back. No equipment needed: it uses just your bodyweight.
Side-Bend Ballerina Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Spinal Erectors (erector spinae)
Side-Bend Ballerina Variations and Alternatives
How to do the Side-Bend Ballerina
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
Extend your arms above your head, and interlace your fingers or join your palms together.
Keep your arms straight and elongate your spine. Imagine being pulled upward by a string attached to the top of your head.
Exhale and slowly lean to one side, creating a stretching sensation along the opposite side of your torso. Maintain the alignment of your head between your arms, and do not bend forward or backward.
Hold the side bend position for a few seconds to deepen the stretch, focusing on the obliques and the entire side of your body.
Inhale as you slowly return to the starting position, with your body upright and arms still extended overhead.
Repeat the side bend on the opposite side to ensure a balanced stretch.
Perform the desired number of repetitions or hold each side for a specific duration as per your flexibility workout routine.
Maintain control throughout the exercise and avoid any jerky movements. Keep your movements smooth and deliberate to maximize the stretch and minimize the risk of injury.
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Side-Bend Ballerina FAQs
What muscles does the Side-Bend Ballerina work?
The Side-Bend Ballerina mainly works the core, with help from the back and lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Side-Bend Ballerina?
None. The Side-Bend Ballerina is a bodyweight exercise, so you can do it anywhere.
What are some Side-Bend Ballerina variations and alternatives?
Similar exercises include the Band Standing Side-Bend Bar, Dancer Bend, Diagonal Bend Hold and Ear to Side-Bend Knee.
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