In ballet, the “core” means more than abs. It includes the deep abdominals, obliques, back muscles, pelvic floor and glutes. Together they keep the torso still and lifted so arms and legs can move freely.
The core muscles
| Muscle | Role in ballet |
|---|---|
| Transverse abdominis | Deep support, “pulling up” |
| Rectus abdominis | Controls forward bending |
| Obliques | Rotation and épaulement |
| Multifidus and erector spinae | Back stability and arabesque lift |
| Pelvic floor | Base of support for the pelvis |
| Glutes | Pelvic stability and turnout |
Why it matters
- Cleaner pirouettes and balances.
- Higher, more controlled extensions.
- Better jumps and landings.
- Safer partnering and fewer back injuries.
Exercises
- Dead bugs: 3 x 10.
- Planks and side planks: 3 x 30 seconds.
- Pilates hundred.
- Bird dogs: 3 x 10 each side.
- Glute bridges: 3 x 12.
- Back extensions (swan prep): 3 x 10.
Frequently asked questions
What does “pull up” mean in ballet?
Engaging the deep core and lengthening the spine so the body feels lifted.
How often should dancers train the core?
Two to four short sessions a week.
Is Pilates good for ballet core strength?
Yes, Pilates targets the deep stabilizing muscles dancers use.
