The legs and arms often do the flashy dance moves, but they're sunk without a strong body core. The "core" muscles - the abs and back- are essential to a dancer since having a strong "core" is how we control our moves, our limbs, hold our balance and ultimately be able to own our dance moves. Dancers usually perform very concentrated isometric exercises. Without a stong abdominal base, we can't hold our posture and our backs are more susceptible to injury. Below are exercises that will help you achieve Dancer Abs! Abdominals that are flat and strong.
Beginners:
The Pelvic Tilt:
1) Isolate your abdominals - if you can't isolate the muscle you can't work it!
2) Lie on your back with your arms by your side and your feet flat on the floor about one foot apart.
3) First lift the small of your back off the floor. You should be able to fit your hand behind your waist.
4) Next press your lower back to the floor. Do not engage your buttock muscles or shoulders. Try to pull your abdominals toward your spine. Try these two movements a few times to really feel your abdominal muscles working.
5) Hold the pressed position for 8 seconds. Repeat 8 times.
1) Start in the pelvic tilt position, abdominals pulled in.
2) With your hands behind your head and elbows to the side lift your shoulders off the floor.
3) Repeat the exercise 10 times with a slow rhythmic movement. Eventually you can work up to 4 sets of 25.
NOTE: It is important to FEEL the muscles engaged not just go through the motions of raising and lowering your shoulders.
These are beginner exercises. There are intermediate and advanced levels for working the abdominals, however, the most important thing is to remember to always walk straight, your head held high and your abdominals engaged. In other words, don't slouch! When we stand up straight we can keep our abdominals engaged and tight. Of course this takes practice. But with practice you too can have those lean abs stand straighter and enjoy all your dance moves even more!
* Special Workshops with Paula
Saturday, April 18th
10:00 - 10:45 Stretch & Tone Class
11:00- 11:45 Ballet for Ballroom Dancers
You Too Can Have Dancer Abs!
