This is one of my favorite dance conditioning sequences that I developed to challenge balance, core and coordination. Using a small pilates ball increases the level of difficulty to maintain the lines in the lower limb and spine. Breath control and ease of movement are all challenged here. This exercise prepares for choreography and provides musicality that gets you out of your head and back into your body.
In one exercise, the following will be developed and challenged:
1. Dynamic core stability
2. Ability to move in neutral spinal alignment
3. Strong leg lines
4. Controlled, graceful ports de bras
5. Diaphragmatic breath without compromising transverse abdominus engagement
6. Thoracic extension
7. Lumbopelvic stability
8. Pelvic floor activation and endurance (hello!)
And most importantly,
You are conditioning while you dance.
Dance gets you out of your head and back to your body so you can begin again.
You don’t have to be a dancer to try this out.
What dance skills do you think this will prepare you for?
The Pilates Full Roll Up exercise is a great way to test how strong your core strength is and the degree of flexion you have in your spine. Dr. Blessyl explains the proper way to do this exercise and how to modify with simple equipment.
If you found this video useful, you can find more tips on my twitter/instagram @drblessyl and Facebook!