Description
If your lower back takes over during extensions, balances, or turns… this exercise is for you.
The double-leg deadbug helps ballerinas build deep core strength while teaching the pelvis and spine to stay stable under movement.
It strengthens:
• Transverse abdominis
• Obliques
• Rectus abdominis
• Hip flexors
• Pelvic stabilisers
This translates directly into:
✔ stronger développés
✔ cleaner pirouettes
✔ better balance
✔ improved adagio control
✔ less lower back strain
When to use it:
Add this into your warm-up, cross-training sessions, or before extension work for 2–3 sets.
📱 Start your 7-day free trial inside the Train Like a Ballerina app:https://trainlike.app