What You'll Learn
- Seated core engagement techniques using classical first and fifth arm positions.
- The 'lower back smooshing' technique to ensure proper pelvic alignment and safety.
- Dynamic stability exercises including Russian twists and diamond leg lifts.
- How to maintain abdominal control while moving through balletic turnout.
About This Video
Core strength is the fundamental anchor for every movement in ballet. From the unwavering stability needed for a clean pirouette to the effortless control of a long-held attitude, a dancer's power radiates from the center. However, many athletes and dancers find traditional planks uncomfortable or taxing on the wrists. This Broche Ballet class provides a specialized alternative: a comprehensive "no-plank" core routine designed specifically to enhance balance and stability on the floor and at the barre.
We begin the session by establishing a strong seated posture, utilizing the upper body to create resistance. By moving through first and high fifth positions while engaging the deep abdominals, you will learn to scoop the spine—a vital skill for maintaining vertical alignment during challenging center work. These exercises challenge your equilibrium by incorporating arm movements to second position and controlled leans, mimicking the dynamic shifts in weight you experience during a standard ballet class.
Transitioning to the mat, the focus shifts to pelvic stability and the technique of "smooshing" the lower back into the floor. This ensures that the abdominal muscles are fully engaged, protecting the lumbar spine and preventing the hip flexors from taking over. You will explore variations of the butterfly pose and leg extensions in both a diamond shape and a turned-out first position. These movements are specifically curated to improve turnout and lower abdominal control, which are essential for extensions like développé and grand battement.
To round out the workout, we incorporate diagonal reaches and Russian twists to target the obliques and rotational stability. By the end of this session, you will have a deeper understanding of how to engage your core without the need for high-impact or plank-based movements. This class is an excellent addition to your weekly training, providing the foundational strength needed to feel more grounded, centered, and confident in your ballet practice.
