Your core is everything when it comes to dance.
- Want to do multiple turns?
- Want to balance for a long time?
- Want to hold your leg high?
- Want to get rid of your sway back?
- What to have stability and control?
- Want to jump high?
Guess what…you need a strong core!!
What is your core? It the muscles that surround the center of your body. This includes: your abdominals, obliques, diaphragm, pelvic floor, trunk extensors, and hip flexors.
Planks are one of the best exercises to improve your core.
One exercise to try: hold a classic plank for at least 30 seconds (legs straight, toes tucked, on your forearms/elbows). Challenge: See how long you can hold a plank.
However, there are many different types of planks!
Examples of Planks:
- On your knees, instead of toes (modification)
- On your hands, instead of elbows (more shoulder work, less abdominal work)
- Side planks (works your obliques!)
- One-legged plank holds (one foot on ground, your other knee tucked to your chest)
- Mountain Climbers (alternating leg tucks)
- Hip Dips (rotate hips side to side-down towards the floor)
- Up Up, Down Downs (moving back and forth from elbows to hands)
- Planks with feet on an exercise ball or towel
- Hold plank
- Tuck your knees in to your chest and then lengthen your legs back out (& repeat)
- Lift your hips into a pike (downward dog) and then lengthen your legs back out (& repeat)
There are so many more options! Changing it up makes it more fun and works different muscles that make up your core.
Tag us on Instagram of you doing your favorite plank!!