10-Minute Ballet Core Strength and Inner Thigh Stability

Building a strong center is the foundation of every movement in ballet. Whether you are aiming for more rotations in your pirouettes, higher extensions in your adagio, or unwavering balance in a long relevé, your core is the engine that makes it possible. In this focused 10-minute conditioning session from Broche Ballet, Julie guides you through a high-intensity circuit designed specifically to bridge the gap between floor work and technical execution. This class targets the deep core muscles, including the pelvic floor and psoas, while simultaneously engaging the inner thighs to help you find a more secure sense of turnout and control.

The workout centers around three primary exercises that challenge your stability and anti-rotation capabilities. First, we dive into dead bug pullovers. This exercise is essential for dancers as it teaches you how to keep the torso stable and the ribs knit together while the limbs move independently—a skill directly transferable to maintaining a beautiful line in arabesque or port de bras. Next, we move into precise toe taps. These require immense control to ensure that as one leg reaches for the floor, the non-moving side of the body remains perfectly still. This stillness through center is what separates a student from a professional-level performer.

Finally, the session concludes with V-shaped inner thigh beats. By leaning back and turning the legs out into a functional V-shape, you will engage the hip flexors and inner thighs in a way that mimics the demands of petit allegro and battery. Throughout the video, Julie emphasizes the importance of breathing and proper form. The key to maximizing the intensity of these movements is to resist momentum; by stopping through center and finding total stillness before the next repetition, you force the deep abdominals to do the heavy lifting. This routine is a perfect daily supplement for any dancer looking to feel more grounded and powerful in their technique.