What You'll Learn
- Techniques for stabilizing the pelvis and engaging core muscles during complex movements.
- How to maintain proper turnout and alignment while bridging and rolling with equipment.
- Coordinating port de bras with leg movements to improve overall balance and control.
- Strategies for maintaining a straight body line without piking or folding at the hips.
- Strengthening the retiré and sous-sus positions through floor-based conditioning.
About This Video
Elevate your dancing with this targeted 10-minute warmup inspired by Progressing Ballet Technique (PBT) at Broche Ballet. This session focuses on the intersection of strength and artistry, specifically targeting core stability through functional bridging and rolling exercises. Using a stability ball, you will work through movements designed to engage the deep core muscles while maintaining the delicate alignment required for classical ballet.
Throughout this conditioning class, you will explore the relationship between the pelvis and the femur to enhance your turnout from the hips. We begin with bridging sequences that challenge your single-leg stability, encouraging you to maintain a clean sous-sus line without compromising your form. By pushing down into the hip and lengthening the working leg, you will develop the cross-lateral strength necessary for powerful jumps and stable adagio.
The session also incorporates rolling exercises that demand total body integration. You will learn to coordinate your port de bras with lower body movements to maintain balance and control. A key focus is on preventing piking or folding at the hips; instead, we aim for a long, straight line from head to toe.
This mimicry of the retiré and développé positions on the floor allows for a deeper understanding of muscle activation before you ever step to the barre. Whether you are preparing for a full class or looking for a standalone core workout, these exercises provide the why behind the movement. By keeping the ribs and hips connected, you will build the internal support needed for more advanced ballet technique.
Join Broche Ballet for this focused warmup and feel the difference in your stability and alignment.
