Exercising for Dance: Part 2

Exercise to develop core strength can make a critical difference in one’s skill in ballroom dance.

Core strength can be defined as the balanced development of the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back.

Core strength goes beyond the surface muscles and asks us to utilize our deep internal muscles to maintain stability in motion.

The abs have very limited and specific action, and what experts refer to as the "core" actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities.

The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction.

Pilates is a perfect way to develop core strength and improve one’s ability to remain stable in motion, particularly in closed frame partner dancing.

The Hundred is a classic Pilates mat exercise for core strength. The Hundred requires that we coordinate the breath with the movement, and be strong and graceful at the same time. 

1) Lie on your back with your knees bent and the shins parallel to the floor. For now, put your hands behind your knees. 

Inhale to begin. 

2) Exhale: Bring your chin down and curl your upper spine up off the floor. Keep the shoulders engaged in the back. The gaze is down into the scoop of the abs. 

Stay here and inhale. 

3) Exhale: At the same time, activate your abs, and extend your legs and arms toward the wall in front of you. 
Your arms extend straight out but low, just a few inches off the floor. 
Your legs should only be as low as you can go without shaking, and without your lower spine pulling up off the mat. 

4) Five short breaths in and 5 short breaths out (like sniffing in and out) go along with a controlled up and down pumping of the arms.
This is a small pumping action - be sure to keep your shoulders relaxed. 

5) To finish: Keep your spine curved as you bring the knees in to your chest. Grasp your knees, and then allow your upper spine and head to roll, sequentially, back to the floor. Take a deep breath in and out.

This exercise is safe to perform everyday and should be done as often as possible. This will develop your stabilizing muscles as you remain in frame, moving with a dance partner through time and space.