We're warming up
We're taking a short pause while Ballet With Isabella steps into something new. Same world-class training. A bigger mission behind it. This next chapter is about more than ballet. It's about how you train, and how you show up – in and out of the studio.
We'll be back soon. In the meantime... keep it moving
- 32 calf rises each leg! – keep it slow and controlled
- 30 glute bridges – lengthen through the floor
- 1 minute plank - embrace the shakes!
- 4 x 30 second balances in retiré each side – if you fall, we start from the top!
- Practice your pirouettes from 5th and 4th each side. Try each turn until you feel 1 percent progress
- An arabesque each side – master it, and make it clean
- 1 minute butterfly stretch – breathe, don’t force, keep your back long and actively push the knees out
Lower back pain might be common in dancers, but that doesn’t mean it’s inevitable or untouchable. In this course, I’m joined again by dance physio Aimee Higgs to help you better understand and support this high-load, high-risk area with a mix of calm, targeted strength and smart technique.
You’ll learn what your core actually is (it’s not just abs!) and how to activate it in a way that supports your back through arabesques, backbends, and the everyday demands of class and choreography. Together, we’ll build awareness and strength in the muscles that often get overlooked, including your deep glutes, spinal stabilisers, lower abdominals and obliques.
This isn’t about bracing or powering through. It’s about feeling supported from the inside out, so you can move more freely, recover more quickly, and dance with strength that lasts.
- How to activate the deep core muscles that protect your spine
- Strategies to reduce overuse injuries caused by arabesques and extreme ranges
- How to coordinate your back and glutes to create power and support
- Exercises that train control, alignment and dissociation in high-risk movements
- Functional movement patterns you can apply directly in dance
- How to progressively load and challenge the spine safely
Lesson Breakdown
Level 1
Level 2
Level 3
Is this course for me? Yes if..
- You’re a dancer who wants to prevent back pain and strengthen your core the right way
- You’re returning from a minor back flare-up and want to rebuild confidence and control
- You’re looking to improve your arabesque, back flexibility or spinal endurance
- You’re curious about how your glutes, hips and abs really work together
- You’re ready to move from basic strength work to more functional, dance-relevant exercises
Look for another course if...
- You’re recovering from a serious back injury and haven’t been cleared to exercise
- You’re looking for flexibility content only – this course focuses on strength and control
- You’re not open to slowing down, learning the fundamentals and doing the work consistently