Developing core strength and mobility

[pygmalion]

The more I develop as a dancer, the more I appreciate my core muscles -- my abs and back, especially. Starting out, my abs were strong by my back weak. Now, both are developing quite nicely. question: Do you do any special exercises, routines or drills to develop your core muscles? How important are your core muscles in your dancing?

[Taita]

To me, posture, core strength and balance are top priorities. I have challenges in these areas and I would have to say it's probably what I need the most work on. I tend to work on this every day. The best training I have found which hits all of these areas is a consistent, yoga practice. Not only do you get a terrific workout stressing the core of your body's strength, you also get balance, posture, as well as a mental clarity that comes from being in the present moment. Overall, my favorite way to improve my dancing! :)

[Swing Kitten]

I haven't found my abs and back to be a limiting factor nor do I recall them specifically being sore or tired from dancing. I get it in the legs before anywhere else. I've been working on that and have noticed a difference-- I'm able to dance lower longer and it's been a while since I've thought "please fast song END".

I'm sure I could benefit greatly from stregthening my core muscles. I do crunches and I've found that my leg exercises work those core muscles as well.

[NeoDevin]

If anyone is interested in working out a particular muscle group, check out this site (http://www.exrx.net/Lists/Directory.html). On the right hand side if you click on a muscle group, it will give you excercises that focus on that group.

PS. Crunches are not the best way to build ab strength, and they do nothing for your back muscles.

[SDsalsaguy]

Great resource Devin, thanks for that link! :D

SK, your post got me thinking about differences between dance genres and their concomitant demands on different muscle groups. There will, of course, be a lot of overlap, but competitive style* ballroom probably does place more demand on the core musculature then other forms.

Taita, nothing against yoga but my favorite way to improve my dancing is to dance! :tongue:


* I say competitive style since this can (as recently pointed out in a different thread) be danced socially as well.

[Larinda McRaven]

Here is my favorite exercise, alhough you need a partner. Steve actually taught me this one. He used to do it as he grew up playing hockey, so it is a bit rough.

Lay flat on your back and raise your legs straight up in the air. Your body is in a L shape. Have your partner stand over your head facing your feet. They will take your feet, which you hold together, and throw them forward towards the floor, or to either side to the floor . You let your legs catch the momentum of the throw then you try to stop the momentum before they hit the ground. The thrower can go at different speeds, strength, and angles to make sure you don't anticipate. The throwee can hold on their partners ankles in the beginning until the build up strength and don't go flopping over when their legs are thrown.

The nice thing about this is that it is really a core exercise since you have to use ALL of your stabelizing muscles.

This one generally leaves my laughing so hard my abs get a workout just from the laughter.

[Swing Kitten]

sounds fun Larinda!

and SD... of course! :mrgreen: