What You'll Learn
- How to use a large exercise ball and fusion ball to build functional strength for ballet extensions.
- Techniques for engaging the upper back during arabesque and cobra poses to avoid neck strain.
- Core-strengthening exercises that stabilize the pelvis for better devant and à la seconde positions.
- Critical alignment tips for activating the inner thighs to maintain turnout and stability.
- Methods for building the muscle memory required for sustained, high extensions in center work.
About This Video
Unlock the secret to higher, more controlled extensions with this 20-minute Progressing Ballet Technique (PBT) session. Designed specifically for dancers looking to bridge the gap between strength and flexibility, this class focuses on the primary directions of movement: devant, à la seconde, and arabesque. By utilizing a large exercise ball and a smaller fusion ball, you will engage in functional cross-training that builds the specific muscle memory required for elite ballet performance.
' In this session, our instructor guides you through a comprehensive warm-up followed by targeted exercises to stabilize the pelvis and core. You will learn how to maintain a strong sous-sus and utilize the premier position as a foundation for all extension work. A major focus of this practice is the relationship between the upper back and the arabesque.
Many dancers mistakenly rely on neck movement to create the illusion of height; however, this session teaches you to engage the upper back muscles and the cobra pose to find genuine lift and length. We emphasize the importance of keeping the hips square to the ground and the inner thighs actively squeezing together to maintain proper alignment. These PBT exercises are not just about lifting the leg higher; they are about finding the stability and core engagement necessary to hold those positions with grace and ease.
Whether you are working on your devants in the center or striving for a more breathtaking arabesque, these conditioning techniques provide the physical foundation you need. By the end of this 20-minute session, you will have a better understanding of how to use your equipment to challenge your balance and deepen your technical proficiency, ensuring every movement at the barre and beyond is executed with precision.
