The 5-Day Ballet Abs Challenge is designed to help busy women find their deep core muscles, and work towards strengthening, toning and flattening their tummy in just 15 minutes a day.
This challenge also helps you to strengthen and tone your body, feel confident and increase your energy levels, without working out for hours on end, feeling overwhelmed and beating yourself up for struggling to achieve the results you deserve. And all from the comfort of your own home!
We are not evolved to exercise. Fact. Right now you may:
- Find exercise a source of anxiety and confusion
- Know exercise is vital for your health but struggle to exercise enough, safely or enjoyably
- Feel discomfort, guilt or shame over your lack of exercise
If this sounds like you, you need to join the 5 Day Ballet Abs Challenge to get results without overwhelm.
Ballet-inspired exercise increases your energy, flexibility and strength so you can deal with anything life throws at you. It is low impact, fun and enjoyable, which is what will keep you motivated to continue.
During this challenge you can expect to:
- Learn how to listen to your body and workout daily, creating time you didn’t believe you had
- Find your lower abdominals
- Develop a strong, toned core to help alleviate any niggling back pain, improve your balance, reduce injury and feel comfortable in your clothes.
- Increase your strength for improved posture
- Form a habit of exercising regularly wherever you are to feel energised, positive, and back in control
- Exercise daily to increase your energy, so you can deal with anything life throws at you
- Improve your mind and body connection
- Receive support and encouragement every step of the way
You will also discover a renewed love of ballet movement. Whether you practiced ballet as a child, or were never given the opportunity, this is your chance to reconnect with this beautiful art form and feel alive again.
One of the biggest barriers to staying active is not having a set schedule.
We have so many things to juggle and exercise is often put on the back burner.
This is why we need a plan.
During the challenge you will complete the following 5 x 15-minute ballet-inspired workouts:
Day #1 – Finding your lower abdominals
Day #2 – Abdominal strength for increased control
Day #3 – How to strengthen your core
Day #4 – How to use core strength to move more dynamically
Day #5 – How to apply your abdominal strength in movement
The Plank Challenge
In addition to the above workouts, you will also take part in a Plank Challenge – each and every day you will work towards increasing your time in plank.
Day #1 – 15 seconds
Day #2 – 30 seconds
Day #3 – 45 seconds
Day #4 – 60 seconds
Day #5 – 60+ seconds
“My body has changed in a week, I’m amazed!” – Jane
There will be daily live sessions with me, where I will share all the secrets to making exercise a source of pleasure and health. The dates and times for your diary are:
Day 1: 6:30pm BST – How to set goals and actually achieve them
Day 2: 6:30pm BST – How to get the most from your workouts
Day 3: 6:30pm BST – The 3 factors affecting your willpower, hunger and cravings
Day 4: 8pm BST Motivation to Exercise masterclass (see below)
Day 5: 6:30pm BST – Getting the right support
All these live sessions will take place inside the Challenge Facebook Group. If you miss any, you can catch up on replay inside the group.
Motivation to Exercise masterclass
This hour-long masterclass on Thursday 28 September at 8pm BST will give you strategies to continue working out regularly long after the challenge has finished. You will need to register for this workshop using the link in your welcome email.
In this how-to guide to getting and staying motivated to exercise once and for all, you will discover:
- The secret to making the habit of exercise inevitable, even on bad/busy days
- How to increase your energy levels;
- The key to MAKING time to workout;
- 3 simple ways to beat overwhelm; and
- What your workouts need to include to accelerate your results.
3 AMAZING bonuses:
Join the challenge now and receive:
- A wellness planner to help you plan your days/weeks ahead of time to stay focused on what’s important to reaching your goal.
- A 7 day meal plan providing you with quick and delicious meals to keep you energised and nourished all day long.
- A short video explaining how to engage your core to ensure better balance and stability, whether in your ballet workouts, or your daily activities.
Got any questions?
I’m new to ballet. Will I be able to do this?
Absolutely. You do not need any previous dance/ballet experience and the workouts are suitable for all levels of fitness (provided you are fit and healthy and have your GP’s consent to exercise).
I’m all signed up to the challenge. When does it start?
We start together on Monday 25 September. On sign up you will receive a welcome email with your login details for the challenge and next steps. You will gain access to the portal and Facebook group on Friday 22 September. Your first workout will be released on Monday 25 September and you can complete the workout anytime that day.
Do I have to pay anything else?
No. You make one payment today of £5 and that includes everything in the challenge. There are no extra fees for the challenge and you get to keep everything until 4 October 2023!
I’m really busy and struggle to fit in exercise. Will I be able to keep up?
This challenge can be done any time during your day. It’s just 10-15 minutes a day, so carve out that time for YOU.
Do I need any equipment?
The only thing you will need is a yoga mat for comfort.
I’m pregnant (or recently had a baby). Is this challenge right for me?
It is important to exercise safely (possibly under supervision by an instructor) during pregnancy, especially if you are considering a new type of exercise. Due to the online nature of this challenge, it is not advisable to join while pregnant. You MUST also see your GP BEFORE starting a new activity in the 3 months after childbirth
I’m injured/have a pre-existing condition. Can I join?
If you have an injury, diastasis recti, or any other health condition, you should always speak to your general practitioner before beginning any exercise, fitness or nutrition regime.
Does the meal plan accommodate special dietary requirements?
The recipes in the meal plan are suitable for vegetarians and vegans.
Do I need to be fit to take part?
The workouts are suitable for any level of fitness. You may find it challenging so I encourage you to take it at your own pace. If you can manage half the reps, that’s great! Take a note of this inside your Progress Tracker, so you can see how you are doing during the week.
“Loved the challenge and have already started to seemore definition in my abdominals.” – Tracey
Do I need to be on Facebook to join?
No. The challenge content is available in a separate portal. You do not need to be on Facebook. However, the Facebook Group is an invaluable resource where you will find support from other members and where I do additional training and live Q&As.
Am I too old?
I strongly believe that age should not be a barrier to fitness. These workouts are low impact, but high intensity and are perfect for all women in their 30s, 40s, 50s and beyond. In fact, they will help you at this stage in life to increase your muscle mass, increase your metabolism and tone up.
Are the workouts easy to follow?
Yes, there is no dancing around at a fast pace, so you can follow on very easily.
Do I need to be flexible?
No. You will of course gain flexibility doing ballet fitness workouts, but it is not a prerequisite to starting.
Is 15 minutes enough?
15 minutes is the perfect amount of time to spend exercising on a daily basis. It means we are more likely to be consistent with our workouts. Let’s be realistic, most of us simply don’t have the time to spend an hour several times a week exercising. But what we do need to do is move regularly and be consistent. THIS is the way to do that.
CLICK HERE to sign up!
See you soon!
P.S. Working out is so much more fun when we do it together. Whilst you will have the opportunity to meet many amazing women inside the Facebook Group for this challenge, why not invite your friends to join in too? Just share a link to this blog post and invite them to join you in finding your ballet muscles!
THE BBACKSTAGE MEMBERSHIP//
If you want to take your health and fitness to the next level with a wide variety of short ballet-inspired workouts, easy to follow weekly workout calendars and THE most supportive community of like-minded women online, check out the BBackstage membership here http://bit.ly/BBackstagepass
BBackstage is our online ballet workouts membership that includes monthly/weekly workout calendars, a variety of workouts to choose from, healthy recipes and meal plans, guest experts, mindset tools and relaxation techniques, weekly Q&A with Sarah, a supportive loving community, and more.
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