How to unlock your "core"
We all know that the core is important for ballet. Now it's time to train it.
I’m going to tell you about the single best tool for getting better at ballet.
It’s the core.
Now, the core isn’t as simple as ABC.
And it’s certainly not about "holding in your stomach.”
The core is simple, not easy. And I will give you tips and exercises that you can do to start applying it to ballet. So stick with me.
What is the core?
Generally, the core is a set of muscles that stabilize the spine, increase the pressure in the abdominal area, and support limb movement...OK, let’s make it even more simple.
Let’s break it down…
Spine
The spine is very weak if we didn’t have muscles. It would collapse just trying to move one arm. But luckily, we are not a skeleton. We are a skeleton with muscles.
Abdomen
This is usually what we think when we hear about the core. And yes it is! The true challenge is how to use it effectively while dancing. It is not enough to work out, get a six pack, and show off. But, rather learn to use it as a tool to help you move faster, jump higher, and be effortless while dancing.
Limbs
Your arms and legs move using muscles that are attached to the spine or hip bone. Having a core that can stabilize the spine and hip bones is crucial for the movement of your limbs.
So what happens when your core is weak?
If you cannot use your core effectively—even if your core muscles are strong—then your core is weak. A weak core can cause these common problems: Lower back pain, front hip tightness, knee pain, and tendonitis around ankles from overuse. An ineffective core is going to be your enemy.
Strengthening your core and strengthening your ballet technique are not separate things. They are connected.
Let’s start working on getting a usable core
Like I said, just because you have a strong core doesn’t mean you know how to use it for ballet. There are ways that you can use your core to maximize its effectiveness. But first, we must start with some exercises to get the feeling of using your core.
Remember, the level of your dancing is almost equal to the strength of your core.
Here’s one exercise to find your core
Do these every day for the best results.
You will need a foam roller or rolled up blanket for this exercise:
Find the top of your hip bones in your lower back (*look for the Iliac crest).
Lay down and put the top of your hip bones on the middle of the foam roller.
Keep your knees 90 degrees bent, and put the bottoms of your feet up on the chair (*keep your feet relaxed and gently put your feet up—don’t push your feet into the couch but lightly rest them there).
Focus on 1-2 inches below your belly button, that is where you should imagine your core is located. Breathe into it (*make sure that your mid-back doesn’t arch when you breathe in).
Breathe out using your core (right into that area 1-2 inches below your belly button), and increase the weight on the foam roller each time you breathe out. Once you engage it, you should not “dis-engage it.” Keep it heavy.
Repeat this for a few minutes.
Remove the foam roller while you’re still lying down, and notice the difference on your lower back. Usually it feels more flat or wide.
See if you can maintain the calmness of your whole back (while still lying down) by using your core. Maintain the same heavy sensation you had while on the roller.
Use your core to get up off the ground, and do everyday movement with it.
Congratulations, you have now unlocked your core.
I recommend doing this core engagement before other simple abdominal exercises such as toe touches, bicycles, or even sit ups. It is important to preload your core correctly, so that you can keep your spine stabilized while moving your limbs.
This is just the beginning!
The core gets much more complicated and awesome for ballet. The core will be the foundation of what we do in the life of ballet dancers. The exercise I gave you should give you that foundation. You will and should often come back to do this exercise.
Tips for your next ballet class
Use your core in everyday actions like sitting down, getting up, reaching for a cup…etc.
Use your core before the preparation of any combination. Engaging your core is the preparation for the preparation.
Do ab exercises more than stretches before class.
We will come back and talk about the core even more in the future.
For now, this is where ballet has to start.