What You'll Learn
- How to use wall resistance to anchor the ribcage and prevent spinal arching
- Techniques for engaging the lats to provide upper-body support for *port de bras*
- Targeted exercises to strengthen the hip flexors for higher *devant* extensions
- Improving lateral stability and standing leg strength in a wide second position
About This Video
Maintaining a strong center is the absolute foundation of every movement in ballet, from a simple *tendu* at the *barre* to complex pirouettes in the center. In this 15-minute Level 2 Core Stability workout, Allie Christensen from Broche Ballet guides you through a specialized routine designed to bridge the gap between floor-based conditioning and standing technique. This session leverages the wall as a sophisticated tool for tactile feedback, providing the isometric resistance needed to activate deep muscular layers that often remain dormant during traditional abdominal work.
The workout begins with supine tabletop toe taps. By applying overhead wall pressure, you will learn to "drop the ribs" and anchor the spine, preventing the common mistake of rib splaying that can disrupt your vertical alignment during a *relevé* or jump. We then move into a bird dog variation where your foot pushes actively against the wall.
This creates a sense of opposition, engaging the glutes and teaching you how to maintain a "plank torso" while your limbs move independently—a skill essential for maintaining a steady and beautiful *arabesque*. A highlight of this practice is the focus on lat engagement. Using the "crush a walnut" cue under the armpits, you'll learn to connect the upper body to your core frame.
This engagement translates directly to more stable *port de bras* and better control during a *sauté*. For those looking to improve their leg height, the kneeling wall pulls specifically target the hip flexors and deep core muscles required for strong *devant* extensions without compromising pelvic alignment. Finally, the workout concludes with a standing wide second position in parallel to challenge your lateral stability.
By resisting the urge to shift the pelvis off-center, you build the functional standing leg strength necessary for controlled transitions and balance. This follow-along practice emphasizes slow, controlled movements over speed, ensuring that every *plié* and extension you perform in class is backed by a rock-solid foundation. Whether you are working toward *pointe* work or simply want more control in your daily practice, this wall-based conditioning is a game-changer for your ballet progress.
