If we were to break down dance techniques into a few steps, it is likely that we would begin with foundational elements such as tendues or pliés, and then progress to leg extensions, turns, and jumps.

However, it is important to acknowledge that dance encompasses much more than just leaps and pirouettes. Nevertheless, these particular movements are extensively practiced in technique classes for a reason. The classic pirouette serves as a fundamental building block for an infinite number of variations that involve rotating the body around an axis. The strength required to execute multiple rotations in a pirouette primarily emanates from the core. Dancers who possess proficient turning abilities develop the capacity to swiftly shift their weight, maintain balance effectively, and even exhibit enhanced stability in jumping and landing compared to those who do not dedicate time to practicing pirouettes.

If your goal is to enhance your pirouettes, prioritizing core strengthening exercises is the optimal starting point for improvement. Here are two exercises that will accomplish that.

Exercise 1: Diaphragmatic Breathing

To begin, lie on your back and bend your knees, placing an exercise ball on top of your thighs. Once the ball is in position, assume the dead bug position by raising your legs and arms while squeezing the ball between your limbs. Ensure that your knees are slightly bent beyond a 90-degree angle and maintain a slight outward rotation. Remember to keep your mouth closed and take deep breaths into your belly.

To introduce movement, perform dead bugs by extending your right arm and left leg simultaneously, then returning to the starting position. Alternate sides for a total of 5-10 repetitions per side, completing 2-3 sets.

Exercise 2: Core Rolls

The objective of this exercise is to cultivate overall body stability while focusing on establishing a connection between the pelvis and the spine. By attaining proper alignment, you enhance your stability, thereby enabling you to execute more rotations during turns.

Exercise: Begin in the same starting position as described in exercise 1. While maintaining stability in your body and the ball, initiate a gentle roll to the right by lifting your left shoulder and hip simultaneously. Roll as far as you can while preserving your body position without compromising it. Repeat the same movement to the left side. Aim for 3-5 repetitions per side, completing 2-3 sets. It’s important to note that you don’t need to roll too far to feel the effectiveness of the exercise.