Abs, Obliques and a Square Pelvis

It may come as no surprise that the flowing and ease of movement in classical ballet is reliant upon the strength and flexibility of the body’s muscles.

Perhaps the most important set of muscles for the dancer are those that make up the body’s trunk. Just like the trunk of a tree, the dancer’s trunk sits in the centre and has different layers which work together to create immense power.

One of the layers of your trunk can be found by placing your hand over your tummy button; sitting under the skin you are touching will be your rectus abdominus. The rectus abdominus is informally known as ‘the abs’ or for fitness fanatics, ‘the six pack’. It is absolutely not true that to be good dancer you need a six pack but it is true that you must learn to engage your rectus abdominus so that it can provide support to your spine.

Another important part of the trunk are the oblique abdominal muscles. If you move your hand to either side of your belly button you will find your obliques. These muscles are absolutely crucial in creating a ‘square pelvis’. To keep the pelvis square, you should aim to lengthen the obliques as much as possible whilst dancing. Lengthening one side more than the other can cause a wonky dancer and movement which is very much restricted!

Classic plank and sit up exercises are fantastic for strengthening your trunk or if you have a large pilates ball at home, try placing your legs at a right angle with the heels in the centre of the ball. Then carefully lift the pelvis whilst straightening the legs to create a long bridge. Gently lower through the spine, bring your hips back onto the floor and bend the knees to return to your starting position. If you need any help with strengthening your abs and obliques feel free to get in touch…I’m off to find my pilates ball to strengthen my tummy muscles before the new term begins!