Blog Archives

Core Conditioning for Dancers

Making sure that your core is strong is an essential part to your performance as a dancer. The following are three exercises that you can do to strengthen your core for turns, jumps, balance, and technique! Click on the photo below for a larger version or to print it out!

balletstrength core conditioning

Ball Crunches- On a balance ball, perform 3 sets of 15-20 repetitions being careful not to pull on the neck.

Oblique Twists- Sitting on a balance ball, contract the navel to the spine. Twist side to side holding a weight or weighted ball. Perform 15-20 repetitions.

Side Plank- Balancing as pictured above, hold this position for 15-30 seconds.

As always, be sure to use your best judgement when performing these exercises to your personal fitness level.

Ballet Strength Perfects Pirouettes

It’s no secret that between running my successful San Diego personal training business, answering your ballet strength questions, and writing/ filming new material for dancers that I don’t get a whole lot of time to go to a studio to take ballet class. This is why I have a ballet barre and marley floor at home. I can give myself class in between clients.

Yesterday I decided to try some pirouettes after having quite a bit of time off from dancing on pointe. On my second attempt I did a quadruple…

Sorry I didn’t finish in fifth position. 🙂

Ballet Core Strength

In ballet, your core is one of the most important areas of movement and function while performing key ballet exercises. The core originates the majority of the full body movements that you perform. The core is also what determines your posture as it plays a large role in aligning your ribs, spine, and pelvis.

As a dancer this means a strong core is essential from standing in basic positions all the way to balancing and even turning! At a young age we develop muscle memory to keep the “ribs in” as you have heard from your ballet teachers many times. Holding those “ribs in” is just a start to learning core strength at a young age.

Contrary to what you may think, your core is actually more than just the abdominal muscles. The core consists of these major muscle groups including a few key back muscles;

Transverse Abdominis
External and Internal Obliques
Rectus Abdominis
Erector Spinae

There are simple exercises that you can do year round to help strengthen, tone, and firm your core for peak performance. You may even find that you will break some of the bad habits developed in ballet class after finding your core strength.
For Example; Many back injuries are caused by a weak core. If we work on strengthening the abdominal muscles and sides, we can take some of the stress off the back. All ballet movements will feel much easier and freer once you strengthen your core.

I have put together a comprehensive eBook with over 30 pages of core conditioning exercises for dancers. You can buy it now at www.balletstrength.com.