What You'll Learn
- How to maintain pelvic stability during dynamic leg movements like bicycles and dead bugs.
- Techniques to engage the standing glute for improved hip alignment in glute bridges.
- Ways to utilize triceps and back engagement to create a stable base for the torso.
- The value of slow and controlled repetitions for building functional ballet strength.
About This Video
A strong, stable core is the secret behind the effortless grace of professional ballet dancers. Whether you are working on achieving a higher leg in an arabesque or seeking more revolutions in your pirouettes, your abdominal strength and pelvic control are the keys to success. This 10-minute core workout from Broche Ballet is specifically designed to target the muscle groups that dancers need most, all while being gentle on the wrists and shoulders.
In this focused session, Julie guides you through a series of floor-based exercises that emphasize stability over speed. You will begin with variations of the dead bug and toe taps, which are essential for teaching the body to keep the spine neutral while the legs are in motion. This isolation is exactly what is required during a grand battement or a développé in center practice.
We also delve into bicycles, focusing on the obliques to help with the rotation and squareness needed for complex footwork. A significant portion of the class is dedicated to glute bridges. In ballet, the glutes are the engines for turn-out and jumping power.
You will learn how to lift one leg without letting the hips drop, a skill that translates directly to the balance required for a stable relevé. By squeezing the standing glute and pressing your triceps and elbows into the floor, you create a solid foundation that supports the entire body. By planting your triceps into the ground with your hands facing up, you aren't just working your core; you are engaging your back muscles to create a flat and supported upper body.
This helps prevent the ribs from splaying during challenging movements. This workout is a perfect addition to your daily floor barre or as a warm-up before you head to the barre for class. By focusing on slow, steady movements and intentional engagement, you will build the deep muscular endurance necessary for long adagio sequences and powerful allegro.
Join us at Broche Ballet to refine your technique and build the strength that supports your artistry.
