This short and spicy core workout uses a small Pilates ball under the sacrum to light up your deep core and challenge true spinal stability. The instability of the small pillow or ball forces your deep stabilizers (hello transversus abdominis and pelvic floor!) to work harder for balance, improving spinal alignment, enhancing range of motion for hip flexors, and offering feedback for better posture and lower back control. You’ll work your transverse abdominis, pelvic floor, multifidi, obliques, and lower abdominals—CRUCIAL muscles for keeping dancers lifted, supported, and controlled. Expect subtle shakes, serious burn, and smarter strength that translates directly to cleaner balances, more secure turns, and a longer, more effortless line. Quiet work. Powerful results. ✨ (I’ll let you in on a secret — this is one of my personal favorites, and a go-to for many of the professional dancers I work with. It’s harder than it looks… and incredibly effective!)

💪 Muscles Targeted

• Transversus abdominis (deep core) → spinal stability + control

• Pelvic floor → lift + support

• Multifidi (deep spinal muscles) → segmental spine stability

• Obliques → rotational control + side-body strength

• Lower abdominals → pelvic control + support

• Hip flexors → mobility + range of motion

💃 For Dancers

This series strengthens the deep core and pelvic stabilizers that help you stay lifted, organized, and in control. It supports cleaner balances, steadier turns, and a longer, more supported line while improving posture and lower-back awareness throughout your dancing.

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