#Core Stabilizers

Stretching every day but your splits still won’t budge? 😩 That’s not a flexibility problem — it’s a strategy problem. Most people stretch muscles harder and harder… ✨ but flexibility doesn’t live only in muscles. It lives in your nervous system + fascia + strength in range. That’s exactly why this class works. These 7 wall-based drills aren’t random stretches — they’re a smart fusion system designed to unlock usable flexibility: • 🧠 Nerve glides to reduce neural tension and allow new range • 🕸️ Fascia-focused mobility to release the connective tissue that creates plateaus • 💪 Dynamic strength drills so your body can control the range you unlock • 🩰 All layered with external rotation & turnout mechanics so it actually transfers to dance This is how your splits get deeper AND stronger — without forcing, pain, or burnout. ⸻ ✨ This is the Bodhi Core method. I don’t teach “just Pilates” or “just stretching.” I create fusion classes that blend: • Pilates-based core & control • Fascia science & mobility • Nervous-system regulation • Dance-specific biomechanics So your body feels safe enough to change — and strong enough to keep it. ⸻ 🕸️ FASCIA IS THE MISSING LINK. That’s why Bodhi Core includes dedicated fascia-focused classes, designed to: • Improve tissue glide • Reduce stiffness without losing strength • Support long-term flexibility (not temporary gains) And we go even deeper with world-class guest teachers — experts in fascia, neuromuscular training, and elite performance — bringing methods used by top professional dancers and athletes directly into Bodhi Core. ⸻ 👉 Ready to train smarter, not harder? Join the full guided ABS & SPLITS class + the entire Bodhi Core library at bodhicore.com This isn’t a quick stretch. It’s a system. And it changes how your body moves — from the inside out. 🚀 Save this. Try it. And welcome to intelligent flexibility training. ✨ • • • #pilates #ballet #dancertraining #splits #flexibility

Your transverse abdominis isn’t about getting a six-pack (although you could possibly end up with one!) it’s about creating a corset of support around your spine and pelvis. For dancers, training the deep core means: • Better control of turnout and leg height • More stable balances and cleaner landings • Protection for the low back and hips • Power that transfers through the whole body, not just the abs you can see At DT I often say we don’t do crunches, at least not in the traditional sense. We always think less “crunch” and more “wrap.” Draw the waist gently inward, feel the ribcage stack over the pelvis, and let the breath support the movement. When the transverse abdominis is doing its job, everything above and below it can move with freedom and strength. #core #corestrengthening #abs #strengthtraining #dance

Tight hip flexors usually aren’t the problem - they’re the symptom. Your hip flexors grip when your core isn’t stabilizing properly, when your hamstrings aren’t counterbalancing effectively, or when your spine is compressed and everything is just... holding on. Bicycle on the small barrel targets all three: ✅ Dynamic hamstring lengthening counterbalances the hip flexor tightness without forcing it ✅ Your core works to stabilize your pelvis while your legs move in opposition ✅ And the spinal decompression that happens through the movement releases the tension passive stretching can never reach When your hamstrings work properly and your spine has space, your hip flexors will finally let go. Pilates is the missing piece. Follow @coreartspilates for more dancer content like this ✨ #pilatesfordancers #hipflexors #smallbarrel #dynamicflexibility #spinaldecompression

This is not just a dancer thing. Most people have no idea how to connect into their upper abdominals properly. Instead, we: Lift the chest Flare the ribs Grip the lower back Call it posture But when the ribs sit forward of the pelvis, the upper abs cannot do their job. True upper abdominal engagement is subtle. It is not a crunch. It is not sucking in. It is not bracing like you are about to get punched. It is the quiet drawing down of the ribcage so it stacks over the pelvis. When that happens: The lower back relaxes. The neck softens. The legs move more freely. Strength actually transfers. This is the difference between looking long and being supported. At LG Movement we train support first. Everything else builds from there. #LGMovement #PilatesForStrength #StrengthWithAHigherStandard #PilatesEducation #Biomechanics #CoreConnection #UpperAbs #RibcageAlignment

CORE CUBE!!! 🔲 🕺Back in the 80’s we talk about abdominals, then slowly began to talk about core as being front and back. By the 90’s and into the 2000’s we started talking about core as 360 degrees around your torso. ✨Today we know the core involves so much more. I like to think of the core as a CUBE. 🔲Front and back, right and left, and then top (diaphragm) and bottom (pelvic floor). 🚨Side note: While I am older, I work with a lot of young dancers and it is never too early to start talking about the pelvic floor. What we know today that we didn’t know when I was a young woman is that you can work the pelvic floor proactively and not suffer some of the issues older women today are experiencing and trying to reverse! BUT I DIGRESS! Try to work the core in all directions and in many planes to hit all those beautiful muscles that make up our CORE!!! Thank you @elizahollifield86 and @avery.guntherr for the beautiful demonstrations 🫶🏻🫶🏻 #strongdancers #injurypreventionfordancers #danceprehab #longevityinyourart #createdformorept

🔥Serious CORE, for the serious Ballerina 🩰 Take your technique or workout to Trina Level with this amazingly hard and gorgeous core circuit! ➡️ Create longer lines & length ➡️ Moves for deep core muscles ➡️ Full coordination moves ➡️ Turnout forward shapes ➡️ Elevated lift & posture ➡️ Major tone & control 🔥Time to sizzle those cores! ▫️The MOVES⤵️ 1. Halloween Boat Cross & Extend to 5th beat - 8 x’s 2. Dead Bug with first wrap & Extend - 8 x’s 3. Hallow First position circles - 8 x’s 4. Plank passé Swing & Plié - 8 x’s 5. Figure 4 diagonal reaches & Hallow Second position hold - 8 x’s ▫️Repeat circuit 3-4 sets 🩰Want more BalleX ? 📲 Downllad our APP: BalleX THE SPACE ✅ Sign up for 7 days of FREE CLASSES! ✅ Train like Art ✅ It’s time to put your health & body first! www.ballexbody.com 🔥 Shout out to @tigerfriday for this GORGEOUS Crop top! It’s perfect for workouts or dance! ✅ use my code: LOVEHANNA ✅ get 15% off all their clothes! #ballex #ballet #balletfitness #pilates #crosstrainingfordancers

Some of our class favourites 🙆🏻‍♀️ These single-leg bridge and pelvic curl variations build strong glutes, support the spine, and activate deep core muscles 🌿 Slow, controlled and incredibly effective ✨

Building deep core strength is essential for posture, balance, and ease of movement 🌿 These are some of the abdominal exercises we practice in BalletFloor classes: focusing on control, breath, and centre support. Try them slowly, with intention. Quality always comes before quantity ✨ Save this for your next gentle abs routine 💛

If the back body isn’t supporting the work, the front body will try to do everything. That’s where gripping, flaring, and compensation start. Posterior chain first. Always. #LGMovement #PilatesForDancers #PosteriorChain #IntelligentTraining #MovementEducation #StrengthWithPurpose #BethesdaPilates

1. Injury prevention is more important than performance. Your body is your career and pushing through pain isn’t brave - it’s how careers end. Address problems early, listen to your body, and prioritize longevity. 2. Low-intensity training builds better dancers. Extreme stretching creates instability and forcing flexibility breaks bodies. Controlled, intelligent movement with proper resistance builds sustainable strength and mobility that actually serves your art. 3. Intention setting isn’t optional, it’s essential. Training without purpose leads to burnout. When you’re clear on your values and goals, every session becomes meaningful. 4. Cross-training shouldn’t just be “extra”. Dance class teaches technique, pilates and Gyrotonic build what technique requires. If you want to dance for decades, cross-training is non-negotiable. 5. Strong foundations come before impressive tricks. Strong spines before high legs. Core control before multiple pirouettes. Hip stability before extreme extensions. Build the foundation first and everything else follows. Follow @coreartspilates for more dancer content like this ✨ #dancedancedance #pilatesfordancers #dancegoals #gyrotonic®︎ #pilates

Do you ever feel like your instructor is speaking a totally different language? At Haus of B., our cueing is built on inclusivity, and we’ll always give you the why behind every cue. ✨Articulate your spine Moving one vertebra at a time builds mobility and strength in your back — helping prevent stiffness and injury. ✨Knit your ribs Drawing the ribs inward supports proper breathing and turns on your deep core, protecting your spine during movement. ✨Neutral spine Keeping your natural spinal curves improves posture, absorbs impact, and allows your core to work more efficiently. ✨Stabilize your pelvis A steady pelvis lets your legs move freely from the hips, improving strength, balance, and control without strain.

Bent-leg calf raises change the game. With the knee bent, you bias the soleus — the deep postural calf muscle that stabilizes you under load. Add a cross-body band slice and now the body has to resist rotation through the foot, ankle, knee, and hip. Layer in a slow, controlled exhale into the Ab-Ribbon and you create internal pressure that locks in the deep core while the limbs move. As you shift pressure across different points of the foot — big toe mound, outer edge, heel — the nervous system learns how to stabilize rotational forces instead of collapsing into them. This is how you build true rotational control from the ground up. Hypoxix.studio 💛💛 AJ