Arms & Back Grace
your daily ritual.
Two weeks of port de bras, posture and quiet strength.
See Arms & Back Grace in action.
A 60-second taste of the choreography, the music, and the vibe you'll step into every day.
"Two weeks of port de bras, posture and quiet strength."
Movement that doesn't feel like a workout. Just music.
Ballet-inspired upper-body work: port de bras, shoulder opening, arm lengthening. No dumbbells — just gravity and resistance.
- Follow-along sessionsFilmed in real apartments, not a studio.
- Guided intensityStay in the smart zone — never overwhelmed.
- Curated music playlistsHand-picked tracks chosen for tempo, joy, and rhythm.
- Daily mood boostMost women smile by song two.
We see you. We move with you.
Women with "tech neck", slouched shoulders and soft arms. They want an open chest, free shoulders and toned arms — but without dumbbells or aggression. They need something calming and unexpectedly effective.
Ballet-inspired upper-body work. Port de bras, shoulder opening, arm-muscle lengthening. No dumbbells — just bodyweight resistance and gravity. It calms the mind and resets expectations: two weeks is enough to feel a difference.
Classical, Soft Instrumental, Calm Pop. Low energy.
Nine reasons it works.
Research from Harvard and Oxford shows dance is one of the most powerful daily habits for the body and mind.
Boosts brain plasticity and focus
Learning steps and rhythm builds new neural connections that sharpen attention.
Reduces chronic pain naturally
Gentle movement eases stiffness and lowers everyday aches without medication.
Burns calories and supports fat loss
A joyful, low-impact way to stay lean — even short sessions add up fast.
Improves sleep quality and recovery
Regular dancing helps you fall asleep faster and wake up more rested.
Strengthens memory and cognition
Choreography challenges the brain in ways that protect long-term memory.
Enhances heart health and endurance
Steady rhythm work strengthens the heart and builds lasting stamina.
Elevates mood and lowers stress
Music plus movement releases endorphins and dopamine within minutes.
Helps protect against dementia
Harvard research links regular dancing to a significantly lower risk of dementia.
Eases menopause symptoms naturally
Hormone-friendly movement reduces hot flashes, mood swings, and fatigue.
“Lost 3 kg without weighing food. I just kept pressing play because the music is that good.”
“Day 21 I did the whole combo for my husband. He cried. I cried. Worth every minute.”
“I haven't sweated like this since college. And I'm laughing the whole time.”
Dance with someone who gets it.
Elena V.
Ballet & Body Sculpt coach · 14 years · Kyiv → Vienna
"Grace is built one tiny lift at a time. I teach the ballet body — strong, lifted, and never bored of itself."
Sofia L.
Dance therapy coach · 8 years · Barcelona → LA
"Movement is medicine. My classes meet you where your mood is today — gentle when you need it, fierce when you're ready."
Dance happens wherever you are.
← Swipe to explore
A clear plan. One transformation.
A progressive map — easy joy early on, real momentum in the middle, full confidence by the end.
Music you'll move to.
Curated playlists tuned to tempo, mood, and energy — chosen so you forget you're exercising.
- Genres
- Ballet
- Tempo
- 82–104 BPM
- Mood
- UpbeatJoyfulEmpowering
- Era
- 2010s–2020s hits
Tracks rotate over time. Specific songs and artists are revealed inside each session.
Your living room is the studio.
Press play on any screen you have. No app store hoops, no cables — same workout, same coach, picks up where you left off.
Cast from your phone or open everdance.app in your smart-TV browser. Big screen, big energy.
Open the browser, follow along on the kitchen counter. Mirror-friendly cues, no install.
Travelling, hotel, or just the bedroom rug — your session fits in your pocket.
Open, graceful, with a beautiful shoulder line. The feeling: "I breathe freely".
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What you'll get from Arms & Back Grace.
This isn't about the grind. It’s about two weeks of port de bras, posture, and discovering a quiet strength you may not have known you had. Forget noisy gyms and workouts that leave you feeling depleted. Arms & Back Grace is your daily ritual to unwind, lengthen, and reshape your entire upper body with the elegance of ballet.
Who This Is For
This program was created specifically for you if you spend your days hunched over a laptop, a steering wheel, or a child. If you catch your reflection and see rounded shoulders, a forward-leaning neck—the dreaded "tech neck"—and feel a persistent tightness across your upper back, you are in the right place. You want toned, elegant arms and a proud, open posture, but the thought of aggressive bicep curls and heavy weights feels completely wrong. You're looking for an effective solution that feels as good for your mind as it does for your body.
What Makes It Different
Unlike generic fitness programs that chase a high heart rate, we focus on precision and control. You won't find any dumbbells here. Your resistance is gravity and the focused engagement of your own muscles. We use the foundational ballet principle of "port de bras" (the carriage of the arms) to create long, sweeping movements that lengthen and strengthen simultaneously. Each 15 to 20-minute session is set to calming music with a tempo of 82–104 BPM, turning your workout into a moving meditation. It’s a method that proves you don’t need to be aggressive to be effective; you just need to be intentional.
What You Get in 2 Weeks
By dedicating 15–20 minutes each day, you will systematically unlearn the slouch. You'll feel your chest open up, your shoulder blades glide down your back, and a new sense of freedom in your neck and shoulders. You'll not only feel the difference but see it—a subtle but clear definition appearing in your triceps, deltoids, and the muscles that support your spine. We’ll guide you through 5 core port de bras combinations that build on each other, giving you a toolkit for lifelong posture awareness.
Your Instructor & Community
Your instructor is a classically trained dancer who understands that true strength isn't about brute force, but about control and grace. She will guide you through every movement with precise cues, ensuring you feel the right muscles working. You'll join a community of women on Everdance who are done with the "no pain, no gain" mentality. Here, we celebrate the quiet power of consistency and the profound changes that come from gentle, focused effort.
- Correct 'tech neck' and slouched shoulders with daily 15-minute posture-focused routines.
- Build visible, elegant definition in your arms and upper back without a single dumbbell.
- Feel a noticeable release in shoulder and neck tension within the first 3 sessions.
- Burn approximately 110 calories per gentle, low-impact session.
- Master 5 fundamental ballet port de bras sequences to use for lifelong posture awareness.
- Improve your posture so effectively in 2 weeks that others are likely to notice.
Before you press play.
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Teach Arms & Back Grace on Everdance.
Love Arms & Back Grace? If you're an instructor or a passionate teacher, bring your version of this program to thousands of women on Everdance — set your own schedule and earn from every play.
- Earn from every class you publish
- We handle hosting, payments and support
- Built-in audience of motivated learners
- Keep full creative control of your style