Dancing ballet requires strong core muscles to maintain proper balance and posture. Graceful leaps and turns depend on tight, toned abdominal muscles. Ballerinas know that regular crunches aren't enough and often do rigorous ab workouts to develop proper lines and form. Bring out your inner dancer by training and strengthening your core.
Pilates
Professional ballerinas know the value of Pilates, a resistance-based conditioning system performed on mats on the floor and on a machine called the Reformer. Mat Pilates emphasizes proper alignment of the spine and pelvis and uses props such as hoops and balls to strengthen the back and abdomen core muscles. Reformer Pilates uses springs, ropes and pulleys attached to a frame to provide resistance while the dancer's body moves on a sliding carriage. Both versions provide an intense ab workout as well as an emphasis on strengthening the entire body. Pilates is also excellent for developing the long, lean muscles for which ballet dancers are known.
Yoga
Vinyasa flow yoga, like Pilates, strengthens the entire body. Where yoga targets the abs, specifically, is in the balancing postures. Tree pose, a standing asana in which the foot is planted against the thigh of the standing leg with the knee turned outwards, requires the same tucked pelvis and engaged abs necessary for ballet. Inverted poses like headstand, handstand and forearm stand depend on the abs to get the legs into the air and keep them there. Plank pose is a challenging ab workout. Asanas that target the abs also help align and strengthen the spine.
Leg Lifts
Battement leg lifts are an important component of barre work. When performed properly, they're also an effective ab exercise. Dancers start with the feet in first position, in which the heels are together and toes are turned out. Legs are lifted one at a time to the front, side and back. Keeping the pelvis tucked and abs tight allows for control of the movement and strengthening of the core muscles. Isolating and sustaining the leg lift requires full engagement of the core muscles. Only with this kind of active engagement can the pelvis be still during rapid jumps with beats.
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