A good core workout is a necessity for dancers. This is because core workouts train proximal stability (a strong trunk) that allows for distal mobility (allowing your arms and legs to move freely!). In other words, training your core leads to a stable, unshakable spine, perfect for turning, extensions, and balances.
However, we know that between dance class, lifting sessions, and rehearsals, there’s only so much time in your day. We also know that when it comes to core workouts, there aren’t many that don’t feature crunches, bicycles, or planks.
That’s why, today’s workout is a quick core workout – and there is not a single crunch in sight!
Now, if you’re a Dancers Who Lift veteran, you know that just because a workout is quick, does not mean that it’s easy.
So, grab a mat, grab a water, and get out your timer. We’ve got a doozy of a core workout for you today.
The Quick Core Workout
Grab your phone or watch and be ready to time each of these sets.
You’ll perform each exercise for 20 seconds, then rest for 10 seconds before starting the next set.
After each round, rest for 30 seconds.
To complete this core workout, finish 5 rounds.
Walk Out to Push-up
First up in our core workout is a walk out to push-up.
Now, I know what you’re thinking “This isn’t a core exercise!”
Well, my strong dancin’ friend, that is where you’re wrong.
Push-ups require your core to remain activated the entire time (as do walk outs!) If you’re curious about this or the proper form for a push-up give this a read.
So. Start by standing with your feet hip width apart.
Then, roll down until your hands reach the ground. Then, walk your hands out until you reach a plank position.
Keeping your shoulders relaxed, lower yourself into a push-up.
Once you’ve completed the push-up, walk your hands back to your feet and return to standing.
Keep your core braced the whole time to support your lower back and keep your hips from lifting toward the ceiling!
*Perform for 20 seconds. Rest for 10 seconds. Then move on to the next exercise.*
Frog Pump
For the Frog Pump, lay on your back and press the bottoms of your feet together letting your knees fall open.
In this position, brace your core and close your ribcage.
Then, using your glutes and lower abdominals, curl your pelvis to the ceiling.
*Perform for 20 seconds. Rest for 10 seconds. Then move on to the next exercise.*
Fingers to Toes
For this exercise, lay on your back and brace your core. Do this by pulling your ribcage closed and your belly button toward your spine.
Next, float your legs straight up toward the ceiling and lift your arms so they are reaching toward the ceiling as well.
From this position, contract your abs to move your fingers closer to your toes. Then, slowly release your abs to return to the starting position.
Be careful not to shrug your shoulders to cheat! Instead, keep your shoulders down and focus all the tension on your core.
*Perform for 20 seconds. Rest for 10 seconds. Then move on to the next exercise.*
Pop-ups
The final exercise in our core workout is the pop-up!
Set yourself up by getting into a push-up position.
From here, jump your feet toward your hands and, in one motion, land in a low squat.
From the squat, jump back to your push-up position and repeat.
*Perform for 20 seconds. Rest for 30 seconds. Then restart the circuit. To complete the workout, finish 5 rounds!*
And just like that you’ve done today’s core workout in just under 15 minutes! Congratulations!
Now, I recommend refueling with a nutritious meal.
Want some nutrition and fitness tips? Check out these reads: Are Foods Good And Bad? Building a Healthy Relationship with Food, Is Static Stretching Canceled?: Busting Myths and Revealing Facts on Stretching for Dancers, Should dancers drink daily greens?
