What You'll Learn
- Essential wrist and forearm warm-up techniques to prevent injury during weight-bearing exercises.
- Dynamic plank variations that target the core, glutes, and quadriceps simultaneously.
- How to transition from a pike to a full extension while maintaining proper ribcage and hip alignment.
- Functional floor-based exercises to improve the height and stability of your arabesque.
About This Video
Elevate your ballet technique from the floor up with this specialized core conditioning session at Broche Ballet. In this class, we dive deep into the relationship between core stability and the height of your extensions. Whether you are working on a soaring arabesque or looking to find more control in your adage, a strong, engaged center is your most valuable asset.
We begin the session with a vital wrist and forearm warm-up. For dancers, cross-training often involves weight-bearing exercises that can be taxing on the joints. By incorporating a thorough massage and stretching routine for the wrists, we ensure you can focus entirely on your form without discomfort.
This foundation allows you to maintain a proper plank position, which is essential for the challenging movements that follow. The heart of the workout focuses on dynamic planking variations designed to mirror the demands of ballet. We move through forearm planks with glute kicks to target the hip flexors and quadriceps, followed by in-and-out extensions.
By transitioning from a pike position into a full extension, you learn to maintain a neutral spine and closed ribcage while the leg moves through space. These movements specifically target the muscles required to lift the leg without compromising your alignment. Throughout the practice, we emphasize the knee-to-nose action, which builds the deep abdominal strength necessary for a high developpé.
By keeping the hips square and the supporting side strong, you translate these floor-based exercises directly into your work at the barre and in the center. We conclude with a high-intensity burner to solidify those neural pathways and leave you feeling powerful and ready for your next ballet class.
