10-Minute Lying Core Routine for Better Balances and Pirouettes

Strengthen your foundation with Broche Ballet’s targeted 10-minute core routine designed specifically for the needs of a dancer. In this session led by Julie, we dive deep into the mechanics of core engagement and how it translates to better technical execution at the barre and in the center. Whether you are working on your pirouette consistency or seeking higher extensions, a stable center is the key to unlocking your potential.

This routine begins with a floor-based sequence designed to isolate the abdominal muscles while protecting the spine. You will learn the importance of keeping your lower back in contact with the ground to ensure that your core—not your lumbar spine—is doing the work. Through a series of knee lifts, bridges, and controlled twists, Julie demonstrates how to maintain stability through the torso.

A crucial tip shared in this video is the use of the exhale; by exhaling on the effort, you automatically engage the deep core muscles, providing a natural corset of support for your movements. We also explore the vital connection between the glutes, inner thighs, and the core. By squeezing the knees together and activating the inner thighs, you create a line of tension that stabilizes the pelvis.

This is essential for preventing lower back strain, a common issue when dancers push for higher legs in an arabesque. One of the unique aspects of this practice is the segment on engaging the stomach while the spine is bending. Many dancers struggle to keep their core active during back extension.

You will learn how to scoop the stomach inward even as you arch, providing the necessary support for a beautiful and safe arabesque. Julie also emphasizes the role of the upper body, including the triceps and shoulders, in maintaining a quiet and stable torso. Incorporate this practice into your daily warm-up at Broche Ballet to see a noticeable difference in your balance and control.