What You'll Learn
- How to achieve stillness through deep center engagement to improve balance
- Techniques for increasing intensity in toe taps and marching exercises
- The role of glute activation and heel digging in stabilizing the torso
- Proper form for inner thigh beats to support straight-leg extensions
- Essential breathing control and neck support techniques for core training
About This Video
Every dancer knows that a powerful core is the secret behind effortless balances and soaring extensions. At Broche Ballet, we believe that targeted conditioning is essential for adult dancers looking to progress safely and effectively. This 10-minute solid lying core workout, led by Julie, is specifically designed to target the muscle groups that support your technical growth.
From improving the stability of your pirouettes to increasing the height of your extensions, this routine provides the functional strength needed for ballet. The class focuses on the concept of finding stillness through center depth. Many dancers struggle with unwanted movement in the torso during difficult steps; these floor exercises help quiet the core so the legs can move freely.
You will start with fundamental alignment in a tabletop position, learning to engage the deep abdominals without arching the back. As you move into toe taps and marches, Julie offers variations to increase intensity, such as reaching the hands toward the ceiling to challenge your stability further. We also dive into specific leg and glute engagement.
The robot hands exercise emphasizes squeezing the glutes and digging the heels, which translates directly to the power needed for a strong push-off into jumps or relevé. Additionally, the inner thigh beats featured in this session are perfect for dancers working on their turnout and general leg line. By keeping the legs straight and avoiding a curved spine, you build the correct muscle memory for center work.
Proper technique extends to how you breathe and protect your body. Julie provides essential cues for breathing control and neck support, ensuring that your head-up positions do not lead to strain. By the end of this 10-minute session, you will have a better understanding of how to knit your ribs and engage your glutes for maximum control.
This core work is a perfect daily supplement to your regular ballet training, helping you feel more grounded and secure during your next adagio or allegro combination.
