kateneedsfitness

Read Practice Powerhouse Part 1 here.

When I talk about warming up my core before ballet class I’m talking about performing a very specific set of movements.

Pilates has become the catch-all word for “core-based exercises class,” but original classical mat Pilates combines flexibility and strength exercises, ideas from both western and eastern cultures, to connect mind & body while conditioning the entire body – with a focus on the powerhouse (full core).

One of my favorite things about true Pilates? Most moves are performed lying down on the floor 🙏 So even on the mornings I’m feeling particularly lazy I can at least lie on my mat and do the first few very basic moves and that’s usually enough to get my momentum moving.

Grab the Practice Powerhouse Daily Rituals checklist here

So what’s the most basic move?

Breath 😌😤

I know how woo-woo it sounds when I say it, but this is the single most important step. Being able to connect to your breath, and keep it steady, while you’re in the middle of your third round of developpé is what takes you from looking pooped 🥵 to looking poised. When is the last time you took time to focus on your breath, and nothing else? In other words, when is the last time you really shut your brain off even just for a moment? No thoughts, no worries, nothing to tend to- just a silent moment for you. The breath will bring you into the current moment so you can concentrate during the work that is about to happen.

Next, I move my warm-up to a very slow bridge; if you think you’re moving slowly- move slower. Think of your spine like the ribbons on your pointe shoes; Long, supportive, and beautifully tied- hopefully not crinkled, folded, knotted, hanging on by barely a thread 😆

It’s important you feel each inch of your spine as you tuck your tailbone and hold the core strong as you lift your hips into the air – not as high as you can lift – just to the tips of the shoulder blades. Engage your booty muscles at the top for just a moment before, again, as slowly as you can, rolling your spine back down to the floor. You want to feel each notch of your spine connecting with the floor as you control what’s happening with your core.

“Siri, define Powerhouse…”

Powerhouse: a person or thing of great energy, strength, or power.

Think of the amount of energy, strength, and power that comes from your core on any given day. Your brain probably went to the physical activities you do from day to day, but what about who you are at your center? Like, your souls center. It takes an incredible amount of energy, strength, and power to be who you truly are deep down. Any time my daughter is trying to make a decision I always ask, “what does your gut say?” The gut-brain axis is a real communication system between the gut and the brain that can affect everything from mood to immunity, so let’s learn to use it 🫶

Once we feel our mind + body start to get on the same wavelength through breath and slow movement, then we start to turn up the heat a little.

We just finished a slow bridge, so we are already lying on our backs (supine) on the mat. Our knees lift to tabletop so they are right in line with the hips, this automatically will make the core want to engage: belly button to spine. Reach your arms toward the sky and take a nice big inhale to prepare, and with your exhale and an engaged core, roll your body up, lifting the shoulders straight up so your spine stays in a curved shape. Look between your thighs. Hold this pose for five seconds staying connected to your breath. Roll back down – with control! – and reset. Repeat this move to build strength and stability in your core, and prepare for more advanced moves in the future.

When we warm-up before we start practicing – dance, sports, whatever – we’re letting the body know we’re about to do more. We let the lungs know more work is about to happen get ready! Warming up our muscles is a signal to the body to turn on and start working to the best of their abilities. Starting from cold is a great way to pull a muscle or sprain an ankle, and no dancer has time for any kind of injury like that!

Today is Thursday, that means I have ballet class! So what does my warm-up, pre-class, look like? First up, a walk on the treadmill. I talk about how much I love this part of my morning in this post. My legs always feel nice and toasty after my morning walk. Next, I’ll foam roll focusing on my legs mostly because they are feeling tight and tired from the rest of the week. Finally, a 30-minute Pilates session which includes the moves we’re talking about here 🙌 My posture does not feel its best without a full warm-up the morning before class.

So now my walk is finished, a long one today – 55 minutes because I had the time! I’m headed to my mat, then to make breakfast, and after that it will be time to get ready for class 😍

As a (non-religious) stay-at-home+homeschool mom/homemaker/wife of a hard working blue collar guy – my hobbies are very important to me! And ballet is my favorite hobby yet 🩷♥

What’s something you’re working to get better at? 🩰⚽️🧘‍♀️🥇