Ballet Floorwork Exercises to get you enviable abs. Floorwork is a method of training for ballet dancers in which they work on their ballet barre technique. Ballet floorwork exercises are used by ballet dancers to improve posture and build strength. The rigid support of the floor combined with your bodyweight and gravity creates a powerful core dancer workout. Try out these ballet floorwork exercises at home.
Ballet Floorwork Exercises:
Begin by balancing on your sit-bones and making a “V” with your legs and torso. Slightly bend your knees so that your calves & shins are parallel with the floor. Contract your abs, bringing your torso and knees inwards towards the middle, then exhale and extend them outwards. One contraction and extension is “one”. Now do one hundred.
First position leg raises:
Raise your feet in the air so that your torso and legs are making a 90 degree angle. Slowly lower your legs down to the floor until they hover about one inch away from the ground, then raise your legs back up to their vertical starting position. Do 3 sets of 15.
Fifth Position Leg Raises:
Lay on your back with your arms by your sides and your thumbs tucked under your lower back (this will help you stay conscious of the curve of your back). Extend your legs straight up and point your toes. Practice making little half-circles with your feet, switch them back and forth quickly so that you are alternating your right and left feet front and back. Continue this small, controlled movement with your feet & legs, but engage your abs and slowly lower your legs towards the ground, then back up. Do 40 of these.
Glute Bridge Battement Tendu:
Lay on your back and center your weight on one foot as you lift the other off the ground. Engage your core as you raise your pelvis off the ground, coming into a one-legged glute bridge. Holding this position, swing your leg up towards your face, and down to tap lightly on the ground (“battement tendu” translates to “stretched beating”). Do 20 of these battement tendu kicks in the glute bridge position, then switch legs and repeat.
Get into a strong elbow plank position. For the next 30 seconds, move between elbow plank and full plank by pushing yourself up and lowering yourself down on your arms. Do 4 sets of these 30-second Planksanity sets.
More Ballet Barre Exercise Basics:
- An overview of the Basic Technique used in Ballet Barre workouts
- The Five Positions of Ballet, used in Barre workouts
- Barre Workout Clothes: What to Wear
- Basic Barre Class Terms and Vocabulary