What You'll Learn
- The three main functions of the core—bending, twisting, and resisting—and how they apply to ballet.
- A 'neck-free' abdominal training method to strengthen the core without strain.
- Floor-based twists designed to improve spotting and shoulder isolation for pirouettes.
- Isometric resistance exercises to engage the lower belly and obliques for better balance.
- Prone elbow lifts to strengthen the upper back for improved posture and arm placement.
About This Video
Building a strong center is the foundation of every successful dancer. In this 13-minute conditioning session at Broche Ballet, we dive deep into gentle core and upper back work designed specifically for the needs of the ballet studio. Unlike traditional gym workouts that often rely on repetitive crunches, this class emphasizes a "neck-free" approach to abdominal training. By focusing on functional movements on the floor, you can build the necessary strength for pirouettes, promenades, and leg extensions without the common strain associated with traditional sit-ups.
The instructor breaks down the three essential functions of the core: bending, twisting, and resisting. Understanding these principles is key to mastering more complex ballet movements. During the class, you will engage in a variety of exercises that feel like a "massage for the organs" while building deep internal stability. We begin with lying twists to simulate the mechanics of spotting and the isolation of the shoulders from the hips—skills that are vital for clean, controlled turns.
Next, we explore isometric resistance. This technique targets the lower belly and obliques, teaching your body how to resist movement to maintain a vertical alignment during a promenade or a difficult balance. Finally, the session moves to prone elbow lifts. These drills strengthen the upper back and shoulder blades, helping you maintain a beautiful line in your port de bras and supporting the spine when lifting the legs in devant positions. Whether you are working toward your first pirouette or looking to refine your stability in center work, this floor conditioning session offers the tools you need to support your growth. It is an ideal supplemental practice for dancers of all levels who want to improve their functional strength in a mindful, sustainable way.
