A strong core is one thing, but a stable one is another. A good core stabilization workout is any dancer’s best friend. After all, how else will we maintain unshakable balances and turns while our arms and legs fly out every which way?
Well, never fear because today’s workout is focused on training a stable core (as well as a strong one!).
Group 1: 3 Rounds
This workout is split into three groups. Treat each group like a superset, completing one set of each exercise before taking any rest time.
You’ll perform this superset, three times.
Alternating Bent-Over Row:
Hinge your hips back keeping your knees soft. Your back should be flat and your chin tucked.
hand to hip NOT elbow to the ceiling.
Hold the dumbbells in your arms, letting them hang toward the floor. However, keep your shoulders engaged, letting them drop down and back.
Alternate rowing one arm at a time by pulling your hand toward your hip NOT by pulling your elbow to the ceiling. Think of squeezing the inside of your arm against your side.
Use a medium set of DBs. 12 reps.
RKC Plank:
The RKC plank is one of the hardest exercises on this list, but it’s also one of the best core stabilization workouts.
Set yourself up in a plank position on your forearms. Remember, keep your shoulders down and booty in line with your shoulders.
Now that you’re in position, pull your elbows to knees and knees to elbows. Imagine you’re trying to wrinkle your mat.
Perform 8, slow exhales – squeeze harder with each exhale. Short but intense!
**Once you’ve performed one set of each of these exercises, rest for 2 minutes, then start over. Complete 3 rounds.**
Group 2: 4 Rounds
This group is admittedly not a superset as you’ll rest between each set. But I think you’ll be grateful for that!
Chin-up variation x12
You might remember these chin-up variations from last week’s workout. Well, chin-ups are an excellent way to engage your core, and they require a great deal of practice, so don’t be surprised if you see them pop up again! 😏
For this exercise, you have the choice of using bands, a pull-up machine, or (if you’re strong enough) your full body weight.
Use whatever equipment available that best suits your goals and skill level, then knock out 4 sets.
Each set should have 12 reps.
**Rest for 1 minute between sets. Complete 4 sets before moving on.**
Group 3: 3 Rounds
Bicep 21s: (7 reps at the bottom, 7 at the top, 7 full range)
You might be surprised that these are in a core stabilization workout. But, remember, core stabilization workouts are all about training your core to remain stable while your limbs work independently.
Our time under tension for this workout is at a maximum, souse a light set of DBs.
Your shoulders should press down toward your hips, and your abs should be engaged keeping the ribcage closed!
You’ll curl the dumbbells halfway up, seven times.
Next, you’ll start at the halfway point and curl the dumbbells up to your shoulders, again, seven times.
Finally, perform seven full range of motion bicep curls. (Starting from the bottom and curling all the way to the shoulders.)
As you get tired keep these cues in mind:
Shoulders down.
Ribcage closed – Don’t arch your back!
Elbows glued to sides.
**After all 21 reps, immediately move on to the next exercise.**
Flying Cat Cows:
In a quadruped position, arch your back, let your head fall back, and let your chest sink through your arms towards the floor.
Then, just like cat-cow in yoga class, switch this position by pressing through your hands to lift your spine to the ceiling, tucking your chin to your chest, and hollowing out your stomach.
Finally, return to a neutral spine, tuck your toes, and hover over the ground in a bear plank position for 1 slow exhale.
Return to your starting position. That’s one rep.
**Perform 5 reps then immediately move on to the final exercise in this superset.**
Plank with Pull-Through:
The plank with pull-through is one of my all-time favorite core stabilization workouts! This exercise forces you to isolate one side of your body while the other takes on more or less weight.
To set up this move, set a dumbbell or weight on the outside of your body.
Next, get into a plank position with your weight in your palms.
Now, reach underneath your arm and drag the weight to the outside of the other side of your body – without letting your body or hips rock side to side.
Imagine you’re balancing a bowl of water on your back that you don’t want to tip over!
**Perform 6 reps/side (12 total) then rest for 2 minutes before starting the superset over again.**
And just like that, you’ve completed today’s core stabilization workout. Tomorrow you might be feeling this one in your obliques. But just smile and remember you’re one step closer to solid turns and extensions.
Want more workouts like this? Tune in every Wednesday for a new free workout! And if you can’t wait until then, give these fitness tips and workouts a try: Workout Wednesday: A Circuit Workout, Training Tip Tuesday: The Palloff Press, Cycle Syncing: Everything You Need to Know As An Elite Athlete