Sara Capelli
On Cardio Ballet, a studio built for women, and the moment they stop hiding
Sara teaches Cardio Ballet in Drôme, southern France, in a studio she built to reflect exactly who she is and who comes through her door. Pink ballet barres — fuchsia has been her favorite color since childhood, a bright room, and a clear intention: a space where women of any age, level, or body type can move without judgment.
"I wanted to create a universe entirely dedicated to women," she says. "A place where women can come together without judgment, in a serene and supportive atmosphere, with one shared goal: feeling good and becoming the best version of themselves."
What she notices most is the clothing. New students often arrive in oversized black clothes, as if they want to disappear a little. After a few classes, something shifts. They wear a sports bra. Fitted leggings. Shorts. "For me, this is a huge victory because it means they truly feel good in this space, almost like at home."
What does a typical session look like?
"A typical Cardio Ballet class is divided into two complementary parts with the help of the ballet barre.
The first half of the class takes place standing up. We work on coordination, posture and the grace of movements inspired by classical dance, but also on the cardio aspect in order to burn calories and improve endurance.
The second part of the class takes place on the mat, with deeper work inspired by Pilates. We tone the deep muscles, the abs, the legs, the glutes and posture, while always respecting the female body and the joints."
The barre helps with balance and precision, but it's not essential. For women who practice at home, a chair or a stable table does the same job.
What drew you to this kind of movement?
Sara studied classical dance at the National Dance Academy in Rome. Later, she trained as a fitness coach and sports instructor, then became passionate about Pilates — Matwork, Advanced, Reformer, Chair.
Cardio Ballet came from combining all of it. And from something personal.
"I created Cardio Ballet as I was approaching 40, during a period when I could feel my body changing, even though I was already a dance teacher and very active physically. Thanks to this combination of cardio, dance, fitness and Pilates, I finally achieved the body in which I feel my best: stronger, more sculpted and more harmonious. Today I am 45 years old and I have never had a body that felt this toned and defined."
She doesn't say this to sell the method. She says it because she needed to believe in it herself before sharing it.
What does consistency mean to you?
"The important thing is to move, even just ten minutes a day. Those ten minutes can truly make a difference.
Even when we do not feel like exercising, the hardest part is often simply starting. But once we begin moving, we quickly realize how good it feels. The energy changes, the body changes, and self-confidence changes too."
She believes in a little every day over one intense session from time to time. That belief shapes how she teaches, and what she posts.
One thing you always keep close when you move?
"Music, without hesitation. Music brings energy, emotion and motivation. It completely transforms the way we move."
The studio is also where Sara creates all her Instagram content and the videos for her online platform. She films there because the energy is right.
Follow along Sara @sara_cardioballet on Instagram.
Photos by Marianne Lounge.
