Increase Abdominal Strength for Ease of Movement and Balance

“Increased abdominal activation and awareness promotes improvements in ballet movements such as maintaining a balance, turning, holding extensions and jumps. Body coordination is required to successfully accomplish many of these movements and learning to recruit strong abdominal muscles to perform complicated movements will result in noticeable advancements”

-Rachel Hamrick; professional ballerina and flexibility, strength and conditioning specialist

ABDOMINAL FLEXION EXERCISE

SETUP:  

Place the FLX Ball at your upper back between your scapula. Legs are bent with feet flat on the floor and hands are behind your head with elbows wide.

ACTION:  

With slow controlled movements, lift the upper torso gazing in at your belly button and return to a slight spinal extension.

CHALLENGE:

  • Add a twist.
  • Fold up as you twist to the right.
  • Roll back in the twist, rotate to center as your upper back extends over the ball.
  • Fold up as you twist to the left.
  • Roll back in the twist and rotate to center as you move into a little extension.
  • Repeat 20 times.

Now try an added challenge with a different arm variation:

SETUP:  

Legs are bent pressed together with feet flat on the floor and arms are straight over head with fingers interlaced and index fingers pulling arms straight behind head.

ACTION:  

With slow controlled movements, lift upper torso gazing in at your belly button and return to a slight spinal extension.

Repeat 20 times.