What You'll Learn
- Proper alignment for forearm and side planks to support ballet stability
- Bear plank to sit-through transitions for dynamic core control
- Effective wrist conditioning and counter-stretches for floor work
- Techniques for engaging the deep core and ribcage for better extensions
- Fluid weight transfers to improve overall dance coordination
About This Video
To achieve breathtaking extensions in ballet, a dancer needs more than just flexibility; they need a powerhouse core to stabilize the torso and support the weight of the leg. This 10-minute targeted workout from Broche Ballet focuses on functional core strength using varied planking techniques specifically designed to enhance your performance on the floor and at the barre. We begin with foundational forearm planks, where the focus is on maintaining a neutral spine and a tucked pelvis.
By engaging the deep abdominal muscles and drawing the ribcage in, you create the stable base necessary for high dégagé and grand battement movements. Stability in the upper body is just as crucial, so we emphasize shoulder alignment to prevent sinking or straining. The routine then progresses into more dynamic variations, including side planks and the challenging bear plank.
The bear plank position, with knees hovering just inches off the floor, mimics the functional tension required during complex ballet transitions. You will learn to move from a bear plank into a sit-through, a movement that requires coordination between the opposite hand and foot. This cross-lateral engagement is vital for dancers, as it translates directly to the fluidity and control needed for center work and across-the-floor combinations.
For those looking to push their limits, we introduce sit-through variations that involve hovering the hip and leg. This advanced level of control directly benefits your ability to hold a high retiré or sustained extension without compromising your posture. Recognizing that floor work can be taxing on the joints, this session includes dedicated wrist exercises and essential counter-stretches.
We guide you through circular motions and small fist stretches to ensure your wrists stay mobile and healthy. Whether you are working toward your first relevé or perfecting your arabesque, this core routine is a perfect supplement to your ballet training. Join us at Broche Ballet and build the internal strength needed to take your extensions to new heights.
