Lotte Berk Second Position Plié with Inner Thigh and Pelvic Floor Engagement

A foundational barre movement that cultivates lower body strength, inner thigh adduction, and integrated pelvic floor activation for improved postural support.

Lotte Berk Method (Barre) · Developed by Lotte Berk, a German-born dancer who opened her first studio in London in 1959. Her method combines ballet barre work with rehabilitative exercises to strengthen and lengthen muscles. · Fatigue, poor posture, sensation of pelvic instability, or as a proactive measure for core and pelvic floor health. · Perform 3-5 repetitions, holding the bottom position for 10-20 seconds each. Rest for 30-60 seconds between sets. Complete 2-3 sets.

Why it works

The second position plié inherently targets the adductor muscles of the inner thigh and gluteal muscles. Engaging these muscles synergistically with the pelvic floor during the eccentric (lowering) phase increases proprioceptive awareness and enhances neuromuscular control. The sustained hold at the bottom challenges muscular endurance, while the controlled ascent integrates a gentle concentric lift of the pelvic floor, reinforcing its role in postural stability and support. This coordination helps desensitize the vagus nerve and promote a sense of groundedness and stability in the nervous system.

How to practice

Starting Position: Stand with feet wider than shoulder-width apart, toes turned out approximately 45 degrees. Ensure heels are directly beneath the ankles. Hold onto a stable support ( เช่น , a barre, chair back, or wall) for balance, if needed.
Initiate the Plié: Inhale deeply, allowing the breath to expand the lower ribs laterally. As you exhale, slowly bend your knees, tracking them directly over your second and third toes. Lower your hips directly down, maintaining a long spine and keeping the pelvis neutral (avoid tucking or arching).
Engage the Inner Thighs: As you descend, actively feel the engagement in your inner thighs (adductors) as if gently squeezing a ball between your legs. Simultaneously, visualize a gentle drawing up of the pelvic floor muscles, as though stopping the flow of urine or lifting a blueberry.
Hold: Pause at the bottom of your plié, ensuring your knees are still tracking over your toes and your torso remains upright. Maintain the gentle inner thigh and pelvic floor engagement. Breathe steadily for the duration of the hold.
Return to Start: As you inhale, slowly and smoothly press through your heels to straighten your legs, returning to the starting position. Release the pelvic floor engagement as you fully extend. The movement should be controlled, not relying on momentum.
Starting Position: Stand with feet wider than shoulder-width apart, toes turned out approximately 45 degrees. Ensure heels are directly beneath the ankles. Hold onto a stable support ( เช่น , a barre, chair back, or wall) for balance, if needed.
Initiate the Plié: Inhale deeply, allowing the breath to expand the lower ribs laterally. As you exhale, slowly bend your knees, tracking them directly over your second and third toes. Lower your hips directly down, maintaining a long spine and keeping the pelvis neutral (avoid tucking or arching).
Engage the Inner Thighs: As you descend, actively feel the engagement in your inner thighs (adductors) as if gently squeezing a ball between your legs. Simultaneously, visualize a gentle drawing up of the pelvic floor muscles, as though stopping the flow of urine or lifting a blueberry.
Hold: Pause at the bottom of your plié, ensuring your knees are still tracking over your toes and your torso remains upright. Maintain the gentle inner thigh and pelvic floor engagement. Breathe steadily for the duration of the hold.
Return to Start: As you inhale, slowly and smoothly press through your heels to straighten your legs, returning to the starting position. Release the pelvic floor engagement as you fully extend. The movement should be controlled, not relying on momentum.