Instead, a famous dancer says that if you step into one of her core workouts, she would look like she wasn’t working very much. “I like a more subtle approach to core strengthening, where you work a little deeper to isolate those small, supportive muscles,” she says. “But you don’t sweat. You’re connecting to the core in another way.”
Ballerina core exercise
The exercises Brant vows, and the weekly exercises he practices with Pilates trainer Claris Marshall, are not impressive moves. (Brands have already done a lot of them.) They are slow, stable and barely moving. “When I was in school, I had the same Pilates teacher and couldn’t understand what the benefits of these exercises were for the rest of my life,” Brandt says with a laugh.
As she matured, she realized that the challenges came from performing them incredibly accurately in the right way. And it activates many of the muscles we usually overlook. “It’s hard to hit the small skeletal muscles that lead to the big skeletal muscles, but that helps prevent me from getting hurt,” says Brandt. She fires them in these three moves:
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1. March
- Lying on your back with your feet flat on the floor, keeping your spine neutral.
- Use your lower abdomen to slowly lift one of your bent legs off the floor without grabbing your hip flexors or tilting your pelvis to the side.
- Slowly return the foot to the floor to stabilize the core and relax the hip flexors.
- Repeat on the other side.
2. Heel slide
- Place your feet flat on the floor, bend your toes toward the ceiling, and lie on your back while keeping your spine neutral.
- Use your lower limbs to slowly extend one leg forward, slide your heel along the floor, and then return the leg toward you without moving your pelvis or grabbing your hip flexors.
- Repeat on the other side.
3. Raise the limbs of a quadruped
- Start with your hands and knees and engage the core to maintain a neutral spine.
- Lift slowly without moving one hand or dropping that side of your body, then return it to the ground. Simply reach for your hand, tap the other elbow, or bend your elbow and lift it a few inches off the floor. As long as the rest of your body is completely stationary, you can feel the core. Fired. “It’s more tricky than you might think, such as robbing one leg of the table,” says Brandt.
- Alternate your hands, then try stretching one leg at a time just behind you.
- When you are completely stationary at only three points of contact, try increasing the difficulty by moving the opposite hand and leg away from the center at the same time.
The secret of her other core strength
Brant only reserves time to specifically work on these exercises during his weekly session with Marshall. Her daily way to develop serious core strength is much easier: maintaining her posture. “If you do it reasonably well, it always involves the core,” she says. For Brant, that, of course, means the challenge of stabilizing her posture throughout the time of the dance, but she can even challenge the core by maintaining it during her daily activities.
What is the “appropriate posture” for ballerinas? “My teacher explains that it feels like the navel is on her spine,” says Brandt. “Some people misunderstand it as inhaling or holding your breath.” Instead, she feels it stretches to the waist, with a long stomach and a high upper back. Say it’s about finding.
Stable core bonus benefits
From injury prevention to facilitating daily activities (such as rolling from bed), in addition to all other reasons we all want to strengthen our core, the brand is also a person who works in an aesthetically-based art form. Brings the perspective of. A stable core will change your overall look, “she says. “It gives certain strength and strength to the entire rest of the body, from how you use your feet to how you hold your upper chest and back and neck.”
Its classic look of elegance and power that ballet dancers have? It all comes from the core, but you don’t have to put a lot of huffs or puffs to get there.
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