What You'll Learn
- Engaging the inner thighs and core through stability ball rolling exercises
- Isolating hip rotators to improve functional turnout for movements like arabesque
- Maintaining square hip alignment while performing floor-based leg extensions
- Using a fusion ball to provide resistance and feedback for better muscle activation
About This Video
Elevate your dance training with this focused 20-minute Progressing Ballet Technique (PBT) session from Broche Ballet. This workout is designed specifically to target the two most critical components of classical ballet: core stability and functional turnout. By utilizing both a large stability ball and a small fusion ball, this class provides the tactile feedback necessary to engage deep muscle groups often missed in a standard standing barre session.
Throughout the class, we dive deep into the mechanics of movement. We begin with dynamic rolling exercises that challenge your ability to keep the body integrated. Using the large ball forces you to activate your inner thighs and transverse abdominis simultaneously to maintain balance.
This integration is vital for achieving a clean sous-sus and maintaining a strong center during turns. You will learn how to move your body as a single, cohesive unit, preventing the 'wobble' that often hinders technical progression. One of the highlights of this session is the floor-based turnout work.
By practicing arabesque movements and rotations while lying on the ground, you remove the challenge of gravity-bearing balance, allowing you to focus entirely on the external rotators of the hip. We emphasize keeping the hips square and grounded, ensuring that your turnout comes from the hip joint rather than the lower back or knees. This focus on alignment helps prevent injury and builds the specific strength required for higher extensions and more stable positions in center work.
Whether you are preparing for pointe work or simply want to refine your technical execution, this PBT follow-along offers a fun yet rigorous way to condition your body. The exercises translate directly to the studio, helping you find a more secure sense of 'center' and a more effortless-looking turnout. Join us at Broche Ballet as we use these innovative tools to build a stronger, more resilient dancer physique.
