ABS
Strengthening ab muscles is super important for dancers because it directly impacts their core strength, stability, and overall performance. A strong core helps dancers maintain balance during turns, jumps, and complex movements. They aid in control and body alignment. A weak core can lead to overcompensation by other muscles, increasing the risk of injury, especially in the lower back and hips.
Dead Bug
Lay on your back with arms straight up to the sky and legs at a 90-degree bend at the knees and hips. Hold weight in each hand. Extend the right leg and left arm away from the centre of the body towards the floor hovering, and bring it back in. Alternate and repeat. You can do this with ankle weights and/or dumbbells.
Russian Twists
Sit on the floor with knees bent and feet slightly off the floor. Partially lean back and hold weight in both hands. Twist shoulders to one side of the body, allowing the dumbbell to touch the floor and then twist to the other side. Make sure knees remain together and hips remain level.
Leg Drops
Lay on your back with legs straight up in the air and arms on the floor beside your hips. Gently lower one leg down to where it is hovering off the floor and slowly bring it back up. Alternate each leg while keeping low back on the floor. Use ankle weights for an added challenge.
Plank
Place forearms on the ground with your elbows bent at a 90-degree angle aligned beneath your shoulders, with your arms parallel at shoulder-width. Have legs close together off the floor with toes tucked on the floor. Engage your core to keep you up. There should be a straight line from your heels to the crown of your head.
Ball Passes
Start by lying down on your back and engage your core to maintain a neutral spine. Hold the ball in your hands, extend your arms overhead and extend your legs as well. Then, flex the hips and lower the arms to pass the ball from your hands to your feet with your shoulder blades off the floor. Extend the hips once again and raise your arms overhead to go back into a laying position. Pass the ball back from your feet to your hands in this manner.
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Bird Dog
Begin on hands and knees at 90-degree angles. Have a neutral spine with your gaze on the floor. Coordinate and extend your right arm and left leg away from the body, and bring it back in. Repeat with the other leg. Keep hips and shoulders level, trying not to twist. Use dumbbells and/or ankle weights for an added challenge.
In & Outs
Start in a seated, upright position on the floor with your knees bent and legs close together with your feet off the floor. Hands are placed behind your hips with fingers pointing towards your feet and elbows bent. Lean your torso back by bending your elbows and simultaneously extend your legs out in front of you. Keep your abs contracted to support your lower back. Use ankle weights to make it more difficult.
Bear Hold
Begin on hands and knees with your hands under your shoulders and your knees under your hips. Have a neutral spine. Engage your core and slightly elevate your knees off the floor, maintaining hands and feet on the floor. Hold for as long as you can.
Bicycles
Begin laying your back on the floor with hands placed behind your head and elbows out to the side. Bend your knees and have your feet off the floor, then lift your shoulder blades off the floor. Bring your right elbow toward your left knee as you extend your right leg straight, your torso will naturally twist. Switch to bring your left elbow toward your right knee while extending your left leg straight.
Hollow Hold
Lay flat on the ground with your arms extended over your head. Pick your upper back and your legs off the ground. Your body should be in a banana-like shape. Engage your core, keeping your low back on the floor, and hold for as long as you can.
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