Lotte Berk Grand Plié with Concentric Pelvic Floor Lift

A deep demi-plié variation enhancing lower body strength and precise pelvic floor engagement, originating from the Lotte Berk method.

Lotte Berk Method (Barre) · Developed by Lotte Berk, a German dancer, in London during the 1960s. Berk integrated dance exercises with rehabilitative techniques to create a unique system focusing on core strength, flexibility, and body shaping. · Fatigue in postural muscles, perceived instability in the pelvis, or a desire to improve pelvic floor awareness and function. · Perform 8-12 repetitions. Complete 2-3 sets. Focus on slow, controlled movement and precise muscle engagement rather than speed.

Why it works

The grand plié component engages the quadriceps, glutes, and adductors, building lower body endurance. Integrating the concentric pelvic floor lift during the upward phase facilitates coordinated activation of the levator ani group with hip extension and knee straightening. This synchronized action enhances proprioception of the pelvic floor and optimizes its dynamic function, promoting both strength and reflexive control, crucial for postural support and continence.

How to practice

Starting Position: Stand facing a barre or sturdy support, feet parallel and hip-width apart, or in a first position with heels together and toes turned out slightly. Maintain a neutral spine, shoulders relaxed.
Inhale - Preparation: Inhale deeply, allowing the abdominal wall to expand gently.
Exhale - Descend: Exhale slowly as you bend your knees, lowering your hips towards the floor into a grand plié. Keep your torso upright and heels on the floor for as long as possible. Stop at the point where your heels lift naturally.
Inhale - Hold: Inhale briefly at the bottom of the plié.
Exhale - Ascend with Pelvic Floor Lift: As you extend your legs and return to the starting position, exhale completely and simultaneously perform a concentric contraction of your pelvic floor. Imagine drawing the perineum gently upwards and inwards, like trying to stop the flow of urine or hold back gas. Coordinate this lift with the upward movement of your body.
Inhale - Release: Inhale as you reach the standing position, allowing the pelvic floor to relax fully.
Starting Position: Stand facing a barre or sturdy support, feet parallel and hip-width apart, or in a first position with heels together and toes turned out slightly. Maintain a neutral spine, shoulders relaxed.
Inhale - Preparation: Inhale deeply, allowing the abdominal wall to expand gently.
Exhale - Descend: Exhale slowly as you bend your knees, lowering your hips towards the floor into a grand plié. Keep your torso upright and heels on the floor for as long as possible. Stop at the point where your heels lift naturally.
Inhale - Hold: Inhale briefly at the bottom of the plié.
Exhale - Ascend with Pelvic Floor Lift: As you extend your legs and return to the starting position, exhale completely and simultaneously perform a concentric contraction of your pelvic floor. Imagine drawing the perineum gently upwards and inwards, like trying to stop the flow of urine or hold back gas. Coordinate this lift with the upward movement of your body.
Inhale - Release: Inhale as you reach the standing position, allowing the pelvic floor to relax fully.