What You'll Learn
- Advanced plank variations to build functional ballet strength
- Techniques for maintaining turnout while engaging the deep core
- Shoulder and wrist alignment tips for safe weight-bearing floor work
- A specific 'inside-outside' sequence to improve leg extension height
- Wrist recovery and counterbalance stretches to prevent strain
About This Video
Strengthening the core is a fundamental requirement for any dancer aspiring to achieve high, stable extensions. In this specialized 11-minute session from Broche Ballet, we dive deep into a series of planking exercises specifically designed to support the mechanical demands of ballet. Unlike a standard fitness plank, these movements are tailored to the dancer's body, focusing on the connection between the abdominal wall, the back, and the deep rotators necessary for turnout.
This routine begins with foundational planking positions to establish proper alignment. We focus on engaging the core and maintaining a long spine, which is essential for translating this strength to your work at the barre. You will move through various plank variations, including transitions to forearms to manage wrist fatigue and push-ups to build the shoulder stability needed for beautiful port de bras.
A unique highlight of this class is the 'inside-outside' exercise. This movement mimics the core-to-leg connection required for movements like dégagé or grand battement. By alternating legs while maintaining a stable plank, you engage the psoas and abdominal muscles in a way that directly benefits your ability to hold your leg en l'air.
We emphasize maintaining your turnout even under tension, ensuring that your technique remains clean and efficient. Because ballet requires significant upper body poise, this workout also addresses the shoulders and wrists. We provide cues for 'pushing the floor away' through the armpits, ensuring you aren't collapsing into your joints.
The session concludes with a gentle counterbalance stretch for the wrists, an essential recovery step for any dancer performing weight-bearing floor work. Whether you are working toward your first arabesque or looking to stabilize your développé, this core routine provides the functional strength needed to reach your dance goals.
