What You'll Learn
- How to use oppositional movement between arms and legs to engage deep core muscles
- Techniques for activating the inner thighs and glutes for better leg control
- Floor-based exercises to improve stability in relevé and standing balances
- Twisting movements in a V-shape to increase functional strength for pirouettes
About This Video
Achieving grace and precision in ballet starts with a strong, stable center. In this targeted 10-minute core workout at Broche Ballet, instructor Julie guides you through a specialized floor routine designed specifically for the needs of adult dancers. Unlike traditional gym crunches, these exercises focus on the functional movements required for high extensions, steady pirouettes, and effortless relevé.
The session begins with lying core work that emphasizes oppositional movement. By positioning the arms in first position and moving them in the opposite direction of the knees, you create a deep cross-lateral engagement. This 'opposition' is essential for maintaining your center during complex turns and shifting weight in the center floor.
Julie provides expert cues on pressing the legs together and squeezing the knees to activate the inner thighs—a critical component for achieving a clean line and maintaining stability in your standing leg. Throughout the video, you will work on warming up the spine and engaging the glutes by driving the heels into the floor. As the intensity increases, you will transition into leg lifts and 'walk' the feet closer to the body while maintaining a relevé position.
This specific sequence targets the lower abdominals and pelvic stability, which directly translates to better control when you return to the barre or work en pointe. Strengthening these areas helps prevent lower back strain and ensures your legs can move independently of your torso, allowing for higher extensions without losing your alignment. The workout concludes with seated twisting exercises in a V-shape position.
This 'pike' style movement challenges your endurance and balance while teaching you to keep the chest wide and open. By maintaining a gaze parallel with your lifting thighs, you reinforce the proper alignment and focus needed for advanced ballet technique. Whether you are looking to improve your balance or find more power in your movements, this targeted core work provides the essential conditioning every dancer needs to progress safely and beautifully.
