Expert: Dianne M. Buxton - 8/1/2008

Question
Hello,
I have a general alignment question. I know that you're supposed to use your abdominals to maintain your posture but I've still never understood the "pull your bellybutton into your spine" cue. It seemed like this just resulted in a sucked in stomach and prominent ribs. Through trial and error I figured that it seems to come more from the lower abs and pelvis muscles. Similar to Pilates. However I tend to get a little strain in my back from this so I'm wondering if it's incorrect or if it has to do with strength between the muscle groups? Thank you for your help.

Answer
Hello Aren. There is a difference between the Pilates description of pulling the bellybutton to the spine, which works well especially when lying down, and the ballet usage. It is indeed in the very low and deep abdominals, and if you pull those up you'll see your bellybutton lift up. That movement pulls the abs up and flat, like a supportive wall. It doesn't bunch the muscles up.

These deep abs, along with your turnout (rotator) muscles, your thighs and some support by the gluteals, stabilizes the core area.

The gluteals (butt) muscles do not need to be clenched, but will automatically activate when you turnout.

The back will tense in response to sucking in those abs, as the muscles work together. However, they should not be clenched in that position either. Tension and release is fluid, and that is part of the control gained by years of ballet training. Ribs and shoulder areas are always moving slightly also. If the core is strong, the upper torso can be balanced and stable, but you can still breathe properly and allow easy head movements and easy back bends. By that I mean, the same, a strong core area that allows the back bend and recovery without strain.

I've basically just described, in more detail, what you did also. Your instincts are right!

All the best, Dianne

P.S. If you're interested, there are many different articles discussing core strength at http://www.theballetstore.com in the blog area.