cinched waist curvy booty sexy body burlesque ball fitness

If you visit best female figure often then you've probably figured out that I'm obsessed with all forms of dance or complex movement and that ALL my inspiration for sexy body exercises and circuits comes from incredibly talented performers or individuals who are not afraid to push the boundaries of human movement (i.e. aerialists, circus performers, ballet/modern dancers, street dancers, etc.).

The new burlesque ball fitness routine was exciting to film because it combines really unique movement that I watched in all the amazing videos here.  *full instructions below...

Initially when I created burlesque ball fitness workout I didn't think it would work and I almost gave up on it but after watching the insane ball akrobatik video I was reminded this is just different levels of movement that is totally possible if you're willing to step outside your comfort zone which is where your best body awaits!

burlesque ball fitness routine instructions:

Perform 12-15 reps of lateral glute kickbacks 8-10 ball swan dives 8-12 reps on each side deadlift lateral russian lunge 8-10 ball reverse plank 5-8 ball reverse crunch roll up combo 15-20 ball ballet squat jump.  After one circuit rest for a few minutes then repeat one more time and finish up with a bit of ball dancing if you like.

**Workout tip:  You must do these exercises in the order they are listed for this workout to be effective AND beneficial for the body.  Each exercise prepares your body for the next one and trains the integration of the muscle groups mentioned progressively so you get stronger and not weaker as you go through the circuit.

Struggling with swan dives or other pilates exercises or complex moves.  Get started with all the exercises in my pilates for women article to improve core strength stability and posture for more advanced exercises and circuits or get started with a Corset Core Hourglass Waist plan that  you can customize to both your body and your fitness level. 

If you're a beginner try not to get discouraged if you can't perform an advanced movement pattern or if you struggle with something that looks deceptively easy but is actually difficult for you.  What matters is that you're training and exploring more advanced exercises that are going to get you exactly the cinched waist, curvy booty and sexy body you desire.

Also if you feel more comfortable trying the dance portion of this routine on a chair or on big screen t.v. like the cirque du soleil dancer in the video here, then go ahead and do that.  It's your body, your workout and you are free to do whatever makes you feel healthiest fittest and sexiest : ) If you need ideas for chair dancing be sure to check out my burlesque chair routine article or subscribe to ybff newsletter to get access to all sexy dancing workouts with or without props.