What You'll Learn
- How to use a stability ball for core-centric bridging and balance
- Proper muscle engagement for a stable *sous-sus* position
- Techniques to keep hips level and lifted during *passé* and *retiré*
- Using the 'basket weave' cue to knit the ribs and engage the low belly
- Developing body awareness through mental scans and muscle engagement
About This Video
Elevate your ballet practice with this specialized 10-minute warmup focused on Progressing Ballet Technique (PBT). This session targets the fundamental core stability required for advanced technique, using bridging exercises on a stability ball to engage the deep muscles of the trunk and lower body. At Broche Ballet, we believe that targeted conditioning is the essential bridge between basic movement and artistic excellence.
During this practice, you will work through a series of bridges designed to activate the core and prepare the body for the demands of the studio. By starting with the feet and ankles atop the ball in a *sous-sus* position, you will challenge your proprioception and balance from the very first movement. The exercise progresses as you roll up into a *sous-sus* bridge, focusing on the lengthening of the legs and the stabilization of the spine.
We utilize the 'basket weave' concept—knitting the rib cage together and lifting the low belly—to ensure the pelvis remains stable and supported throughout the transition. You will also explore movement transitions into *passé* and *retiré* while maintaining a bridge. The challenge lies in keeping the hips level and lifted even as gravity pulls at the working knee.
By wrapping the glutes and squeezing the inner thighs, you create a solid foundation for more complex center work. This PBT-inspired warmup is not just about strength; it is about cultivating deep body awareness. You will learn to perform a mental body scan, ensuring that every toe is lengthened and every muscle is engaged with intention.
Whether you are preparing for a full class or looking for a quick daily conditioning boost, these bridging exercises offer the perfect blend of flexibility and strength. Join the Broche Ballet community and discover how cross-training with PBT can transform your stability and confidence both at the barre and en pointe.
