#5 Core stability and strength for dancers

Last in my series on how to be a strong, healthy and happy dancer is all about flexing those abdominal muscles! Core stability and strength are absolutely crucial in order to hit your peak as a dancer.

The biggest weakness I personally see in young dancers is the lack of core stability whilst they move. Kicks, port de bras, movements through the spine all seem to somehow lift shoulders up to the ears and stick rib cages out in front! Developing control and strength in this area will align and lengthen your posture which not only gives you a better silhouette but create freedom of movement in your body.

One of the best ways to strengthen your core unit is to practise Pilates. Pilates will teach you how to find these muscles (pelvic floor, internal/external obliques, transverses abdominis, quadratus lumborum and diaphragm) and use them correctly with efficiency. If your core is strong, challenging movements can be made easier by being able to recruit the muscles and support what you are trying to do.

The core is responsible for keeping your rib cage placement stable and keeping correct alignment in most moves/positions. Imagine dancing with the ability to control these ‘bad habits’? If you look at a dancer side by side, one with a strong core, the other with a weak core, you will be able to see the difference almost instantaneously.

The beautiful effects of Pilates do not stop there. It trains the body in such a way that sequential control is also a by-product and as a dancer this is vitally important. Having the ability to move individual pieces of the body independently (if desired), can take your performance to another level! You will be able to perform more highly technical choreography and create the illusion of ease and grace. To compliment this sequential control, balance is another key repercussion of developing and stabilising your core. Now you know out of all the ‘desirable’ qualities from a dancer, balance is up there. Holding beautiful leg lines, milking your exit out of a pirouette or sharply changing direction is seen by only the best. Do you know why they can? Because they have a strong centre (core) and this is where that control comes from.

If I have not persuaded you enough yet then I will mention the dramatic effect it can have on your back and injury occurrence. If you strengthen your core, lower back pains can practically disappear (unless this of course is a structural issue) and prevent a multitude of injuries. A strong core helps to effectively manage the pressure and impact you put on the body whilst dancing. The body is designed to manage the flow of impact forces in a specific way. If the forces transcend through the body differently, weaknesses or imbalances will arise and consequently cause injuries.

Apart from finding a great local Pilates studio, or instructor (I run two Pilates classes in Peckham), the Pilates Anytime membership gives you unlimited access to thousands of top quality full length classes. They even do a free 12 day trial so if I were you, try that out if you are struggling to find a local class. You may even want to ask your College or school if they know anyone who works with dancers in this field.

In conclusion then;

1. eat protein

2. meditate regularly

3. get a none dance related hobby

4. roll out regularly

5. strengthen your core

You can do this! You can get strong, healthy and ultimately happy whilst having an amazingly long career in dance!

 

296 Comments

  1. Its like you read my mind! You seem to know a lot about this, like you
    wrote the book in it or something. I think that
    you could do with a few pics to drive the message home a little bit, but instead
    of that, this is great blog. An excellent read. I’ll definitely be back.

  2. This design is incredible! You definitely know how to keep
    a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Wonderful job.
    I really enjoyed what you had to say, and more than that, how you presented it.
    Too cool!

  3. You actually make it appear really easy along with your presentation but I to find this topic to
    be really one thing that I believe I might by no means understand.
    It kind of feels too complicated and very large for me. I am taking a look ahead for your next post, I will attempt to get the grasp of it!

  4. Hello are using WordPress for your blog platform? I’m new to the
    blog world but I’m trying to get started and set up my own. Do you need any html coding expertise to make your own blog?
    Any help would be greatly appreciated!

  5. Hi there, just became aware of your blog through Google, and found that it is truly informative.
    I’m going to watch out for brussels. I’ll appreciate if you continue
    this in future. Lots of people will be benefited from your writing.
    Cheers!

  6. whoah this blog is fantastic i love studying your articles.

    Stay up the great work! You recognize, a lot of people are looking around for this info, you could help them greatly.

  7. you’re truly a just right webmaster. The site
    loading pace is amazing. It seems that you’re doing any
    unique trick. Furthermore, The contents are masterpiece.

    you’ve done a wonderful process on this topic!

  8. Excellent blog! Do you have any helpful hints for aspiring writers?
    I’m hoping to start my own blog soon but I’m a
    little lost on everything. Would you propose
    starting with a free platform like WordPress or go for a paid
    option? There are so many choices out there that I’m totally confused ..

    Any tips? Thanks a lot!

  9. Hello there! Do you know if they make any plugins to assist with
    SEO? I’m trying to get my blog to rank for some targeted
    keywords but I’m not seeing very good gains. If you know of
    any please share. Thanks!

  10. Hi there, i read your blog occasionally and i own a similar
    one and i was just wondering if you get a lot of spam feedback?
    If so how do you stop it, any plugin or anything you can advise?
    I get so much lately it’s driving me crazy so any help is very much appreciated.

  11. Walterblige

    Whether you get a kick casinos and their opening machines or casino cards games such as blackjack or poker, rob some moment to examine the multitudinous options accessible to you for having fun while playing ethically and safely. You can by far investigate our step-by-step instruction on how the pages output in production when you journal here.
    Below, we have compiled helpful information on choosing among the top online casinos, especially online casinos, and which casinos are the easiest to find.
    Feel free to visit my site :: 21MEgapoRtAL
    dadadxaawdw2r22221

  12. Howdy! Do you know if they make any plugins to assist with Search Engine Optimization? I’m trying to
    get my blog to rank for some targeted keywords but I’m not seeing very good gains.

    If you know of any please share. Appreciate
    it!

  13. obviⲟusly like your website however you need to chheck the spellіng on several of
    your posts. Many of tjem are rife wkth spelking issues and I find iit very troublеsomе
    to tell the reaⅼity however I’ll definitely c᧐me again again.

  14. I am not sure where you are getting your information, but great topic.
    I needs to spend some time learning more or understanding more.
    Thanks for excellent info I was looking for
    this information for my mission.

  15. Howdy! I know this is kind of off topic but I was wondering which blog platform are you using for this website?
    I’m getting sick and tired of WordPress because I’ve had
    issues with hackers and I’m looking at options for another platform.

    I would be fantastic if you could point me in the direction of a good platform.

Leave a Reply

Your email address will not be published. Required fields are marked *