This controlled strength workout is designed to build deep core stability and posterior-chain strength to support your spine while also helping to prevent rounding of the shoulders. Through intentional, controlled movement, you’ll activate the muscles that protect your lower back while improving posture, alignment, and full-body support ✨.

You’ll train with:

• Dead Bugs → deep core stability and spinal control

• Prone Back Lifts → back and glute strength for better posture

• Prone Leg Lifts → glutes and deep hip rotators for hip support and turnout

Together, these exercises improve core–back synergy, helping you move with greater stability, control, and spinal support 💪. This is a great choice if you want to protect your lower back, strengthen your foundation, and train with precision.

💪 Muscles Targeted

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

• Erector Spinae (spinal muscles) → back strength + posture

• Quadratus Lumborum → stabilize the spine and pelvis

• Glutes → hip extension + posterior-chain power

• Deep hip rotators → turnout stability + support

• Trapezius and Latissimus Dorsi → upper body strength, posture, and movement

💃 For Dancers

This series builds the deep core, back, and glute strength needed for a stable, supported spine. It helps improve posture, reduce lower-back strain, and create the strength and control needed for steadier balances, cleaner extensions, and a stronger, more supported arabesque.

Jenna tid-bit secret!— a strong arabesque requires strong glutes, hamstrings, core, and deep hip rotators, NOT just a flexible back! People often think that extreme back stretching will help achieve a high arabesque, but without the support of your spinal muscles, glutes, and core, the position can feel compressed and unstable. When done with good form and control, this series helps you develop both the back strength and leg strength needed for a stable and stunning arabesque 🔥.