Strengthening the Core

Dance technique requires intense control, which is provided by core strength. Include core conditioning into your dance training to improve body placement and reduce risk of injury.

We know that ballroom & latin dance is fluid and beautiful to watch, but it is also quick and powerful. The male partner needs to know where the female dancer’s center is at all times. Strong core musculature provides for a safe and efficient lift in the upper spine. Once the upper back begins to move safely into extension, a more effective spiral in the spine can be executed.

To help increase your core strength, I recommend you include Leg Lifts, Quads & Crunches into your training routine.

1)  LEG LIFTS: 
Far more effective than crunches in my opinion!! Lay on your back, put your hands under your butt, and lift both legs up and down. Follow the steps on the chart.

2)  QUADS:
Stand up, and lift each leg, one at a time, a la second, out to the side, or to the front to about 90 degrees. Do these a few times!!
Sit on a table or chair, and dangle your legs off the edge. Then, lift each leg, one at a time, until your leg is straight, if that makes sense. Those help a lot with quads!
Développé your leg to the side of the front, and hold it for as long as you can.
Remember to breathe!

3)  CRUNCHES: 
If you can do crunches properly they are very effective for the lower abdominals. Be sure to use the abdominal muscles to execute the crunches and not your neck. Lace your fingers around the base of your neck and try your best to touch your knees with your elbows in the criss-cross crunch. 

Why not give the 7-Day Tummy Workout a try? 

Feedback & questions welcome :)

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