What You'll Learn
- Core-centric techniques for improving the height of your ballet extensions.
- Proper plank form to maximize stability and minimize wrist and neck strain.
- How to engage the deep hip flexors by using knee-to-nose and pike positions.
- Smooth transitions from plank to lunge for functional ballet strength.
- Specific stretches and rest techniques to keep your wrists and shoulders healthy.
About This Video
Strengthening the core is fundamental to every aspect of ballet technique, but it is especially critical for those looking to achieve higher, more effortless extensions. In this Week 5 session of our Planking Core series, Broche Ballet dives deep into how the core supports the lower body during movement. By focusing on stability through the trunk, you unlock the ability to lift the leg higher without sacrificing alignment or posture.
This lesson emphasizes the concept of folding the body. To achieve high extensions, a dancer must be able to decrease the angle between the torso and the leg, which requires both flexibility and significant active strength in the hip flexors and deep abdominals. Throughout this session, we utilize various plank variations—including knee-to-elbow and outside-inside steps—to mimic the compression needed in ballet.
We focus on drawing the knee toward the nose in a pike position, a movement that translates directly to the explosive power needed for a grand battement. Beyond the core work, we pay close attention to the mechanics of the upper body. Proper plank technique is essential to prevent injury; we guide you on how to keep your elbows positioned correctly and how to push up through the floor to engage the serratus anterior.
Recognizing that weight-bearing exercises can be taxing, this class integrates essential wrist and neck stretches. These restorative moments ensure that you can build strength in your shoulders and wrists without developing chronic tension. Whether you are working on your arabesque, développé devant, or simply wanting a stronger center for pirouettes, this planking routine provides the functional cross-training necessary for progress.
By mastering the step-to-lunge movement and focusing on quad engagement, you will develop the cross-body strength that defines an elite dancer’s physique. Join us for this challenging yet rewarding session and take the next step in your extension journey.
