Ballet Extension Strengthening: Hip & Core Conditioning Class

Building high, stable extensions is a foundational goal for many dancers, but it requires more than just flexibility. At Broche Ballet, we understand that true height comes from a combination of deep core engagement and targeted hip strength. This 25-minute follow-along conditioning class is designed to help you bridge the gap between flexibility and functional strength, focusing on the mechanics of your devant, à la seconde, and arabesque positions.

The session begins with ten minutes of lying floor work. By removing the challenge of balance, you can isolate the core and hip flexors to ensure proper pelvic alignment. This floor conditioning is essential for learning how to lift the leg without 'tucking' the pelvis or losing your turnout. We focus on the deep stabilizers that allow for a clean dégagé and a controlled développé.

Transitioning to the standing portion of the class, the instructor leads you through fifteen minutes of intensive strengthening exercises. Here, the focus shifts to the relationship between the working leg and the standing side. You will explore the importance of keeping the standing leg firmly turned out and the hips lifted 'up and under.' We utilize techniques such as hovers, pulses, and relevés to build the muscular endurance needed for sustained extensions. A significant portion of the class is dedicated to the transition from side to back, helping you maintain turnout and pelvic control as you move into a strong, stable arabesque.

Throughout the workout, you will receive tips on maintaining a 10% twist toward the standing leg and keeping the hips forward during transitions. These subtle adjustments are the secret to achieving the long, elegant lines seen in professional ballet. By incorporating these exercises into your regular routine, you will develop the strength to hold your legs higher with greater ease and precision.