Must Have Ballet Hip & Back Stretches

Hi Beauties,

Feeling tight? Me too! When my back and hips seize up I love a mini stretch session to get the body moving and more open! The best part is that you don’t need any fancy equipment or training to do these on-the-go moves!

Kneeling Ballet Hip Stretch

Begin kneeling on your mat with one foot forward. Lift up, open the chest and pull the stomach in tight. As you push your hips forward towards the front knee, hold for one to two, sets of 8, release, repeat, and change sides.

Kneeling Hamstring and Back Stretch
Begin kneeling on your mat with one leg stretched out in front of you. Pull your waist back and reach both hands towards your toes as you bend your upper body. Up and over! Use a deep exhale to release the breathe as you work to bring your upper body forward, towards the front leg and knee. Hold for one to two, sets of 8, release, repeat, and change sides.
 Posé Stretch on the Mat
Begin stretched out low on the mat, lifted on one elbow. Pull stomach in tight, as you bend knee, open hip. Grab the knee and pull towards the shoulder. Hold for one to two sets of 8, release, repeat, and change sides.
Développé Stretch on the Mat
Begin stretched out low on the mat, lifted on one elbow. Pull stomach in tight, as you bend knee, open hip. Grab the knee and pull towards the shoulder. Take hold of the back of knee or foot as you lift the top leg. Work towards stretching the knee of the top leg, long. Use your hand to bring your leg back towards your shoulders and head. Beginners can keep the hand behind your thigh or knee for more support. Try working your hand towards your calf or foot. Hold for one to two sets of 8, release, repeat, and change sides.
 
Child's Pose
This simple stretch is great for breaking up back tension. Begin seated on your knees on the mat. Bend over with the arms and stretch forward. Release the breathe for one to two sets of 8 and repeat.
 
Butterfly Back Stretch 
Begin seated on the mat and bring the heals together. Pull stomach in tight and lift up while pushing knees to mat. Drop head down during exhale to release tightness and tension for lower body. Release and repeat.
Layer these stretches in with our NEW 5 Minute Inner Thigh and Outer Thigh Workouts or your favorite Ballet Beautiful leg and booty video for a BB Session that will leave you feeling energized and refreshed!
For a longer stretch session, check out the Ultimate Mat Stretch and BB Mat Stretch in Your Custom Workout Streaming Library.

Have a beautiful workout!

XOXO,

Mary Helen