Five Core Exercises for Dancers
Looking to tone and strengthen your core? Well, the great news is, just about all dance exercises contribute towards a stronger core and flatter stomach.
If you want to add some core exercises to your regular workout routine or ballet fitness programme, try some of these easy-to-follow floor-based core exercises:
90 Degree Toe Taps
This is a great core exercise because it works your upper and lower abs as well as your obliques and hip flexors (specifically the Tensor Fascia Lata).
How to:
Lie on your back with knees bent at 90 degrees. Push your spine into the floor. It can help to think about pulling your belly button in towards your spine.
Hold your arms in 1st position (hands in front of belly button, palms facing inwards, slight bend to the elbows)
Now lower one toe gently towards the floor. Let the toe tap the floor lightly before returning to the starting position. Repeat with the other leg.
Repeat for at least 8 reps on each leg, alternating each time. Keep your lower back pushed into the floor and your shoulders down and back to minimise tension in the neck.
After your first set, stretch your arms long overhead and your legs straight pointing the feet. Take a deep breath in through the nose and out through the mouth.
Repeat.
Side Plank Pulse
We love this one in ballet fitness class because it’s a great strengthener for the whole body.
How to:
Start in a side plank resting on your forearm with your free arm high. Feet can be stacked or one infront of the other for extra stability.
Engage the core and lift the hip by squeezing your underside waist in and keeping your body nice and straight. As you lift your hip, take your high arm to 5th (overhead with a slight bend to the elbow, palm down).
Keep both shoulders pushed down.
Repeat eight to 12 times then lower down and take a breath.
Cross your legs and take a side stretch to release the muscles you’ve been contracting. Then repeat on the other side.
Variation: To make this harder, complete the whole exercise in a high plank - on your hand rather than forearm.
Lowering Leg Beats
Ballet dancers will feel right at home with this core exercise. The faster you beat, the more you are working your legs whilst challenging your core.
How to:
Lie on your back with legs straight up and pointed feet. Turn your legs out from the hips and cross one leg tightly over the other. Arms are in first position (hands in front of stomach, palms in)
Start to alternate which foot is crossed in front whilst keeping your legs straight and feet pointed. We call these ‘beats’.
As you do this, gently lower the legs, keeping them straight. Lower your legs as much as you can whilst beating your legs and then start to raise them up again.
Make sure you keep your lower back pushed into the floor for this whole exercise. Keep your shoulders down and pushed into the floor. Keep the head straight and look up to protect the neck.
Variations: This exercise can also be completed in a crunch position or with flexed feet for additional leg stretch.
Knee Pushes
A simple but oh-so-effective core exercise that anyone can do.
How to:
Lie on your back with knees bent at 90 degrees.
Crunching up gently, push the palms of your hands against your bent knees and push back against your hands with your legs.
Keep the knees bent and keep pushing as hard as you can. Hold for a count of eight to 15 depending on your strength. You should be pushing so hard that you feel your core almost (or actually!) shaking.
After your first set, stretch your arms long overhead and your legs straight pointing the feet. Take a deep breath in through the nose and out through the mouth.
Repeat as many times as you can.
Variation: Keep pushing whilst you extend one leg out with a pointed foot and return to a bent leg, then do the same with the other leg and keep alternating.
Wide Leg High Plank Crosses
You didn’t think we were going to end this post without a high plank core exercise did you?
How to:
Start in a high plank with feet wide - about three feet apart. Keep your shoulders back, head straight and look down to protect the neck.
Maintaining a strong plank, carefully lift one foot off the floor, point the foot and cross it over the other leg. Return the foot gently to starting position and repeat with the other leg.
Repeat for as many reps as you can then take a break by gently lowering the knees and pushing back into a child’s pose resting stretch (push your bottom back to rest on your heels. Keep the arms long in front of you).
Repeat for as many sets as you can.
Tip: If you feel your hips or waist dropping, you need to reset or take a break.
Why not join out our twice-weekly 20 min core class? Find out more here.
Please note: Ballet Fusion Ltd takes no responsibility for injury or damage relating to any content on this website or associated digital outlets.