What You'll Learn
- Techniques for maintaining an active shoulder girdle in planks to support the chest and spine.
- How to perform controlled hip extensions to engage glutes without arching the lower back.
- The importance of vertical hip stacking for maximum oblique engagement during side planks.
- Integrating functional breathers like downward dog to stretch calves and reset alignment.
About This Video
Achieving perfect balance in ballet requires more than just foot strength; it starts with a rock-solid core. In the fourth installment of our Balance series, Dr. T.
(The Pointe Doc), guides you through a high-intensity, 6-minute planking session specifically designed for the unique needs of dancers. This practice-heavy workout focuses on core stability—the essential foundation for every pirouette and sustained arabesque. The session begins by addressing common technical pitfalls in floor work.
Dr. Geromel emphasizes the importance of an active shoulder girdle. By pushing the floor away, you ensure that your chest remains lifted, preventing the habit of hanging in the joints which can lead to injury and poor alignment during barre or center work.
You will explore a variety of plank variations, including traditional forearm planks and dynamic toe taps, all designed to challenge your stability in various planes of motion. One of the highlights of this workout is the focus on pelvic alignment and hip stacking. During side planks, maintaining a vertical stack is crucial for isolating the obliques.
These muscles are essential for controlling the torso during complex movements or sustained relevé sequences. Additionally, the inclusion of controlled hip extensions allows you to target the glutes effectively. By keeping the core engaged, you learn to lift the leg without compromising the lower back—a vital skill for achieving a beautiful line without sacrificing spinal health.
To balance the intensity, this Broche Ballet session incorporates active recovery movements. You will move through downward dog and child’s pose, providing a necessary stretch for the calves and a moment to reset your spinal alignment. This holistic approach ensures that while you are building strength, you are also maintaining the flexibility required for pointe work and fluid movement.
Consistency in core conditioning is the secret to finding that elusive stability in your ballet technique.
