​Saskia's Go To Abdominal Routine To Strengthen Your Core

What better way to start the year than with a brand new abdominal routine in hand. Having a strong core is essential for dancers in their dance technique. It helps balance, stability, improves control within your movement, and prevents injury. Read on to see what Saskia’s 5 go to exercises are…

 Leg Lowers

Lying flat on the mat, keeping a natural spine. Lift the legs up with your feet together and slowly lower the legs down just above the floor. Make sure you do not arch your back when you lower your legs, if you find your back is arching lift the legs slightly higher up.  Modification: One leg at a time  Progression: Two legs 

x12 Reps 

Scissor Kicks

Starting with a neutral spine, lift your legs slightly off the ground at about a 45 degree angle. Keeping your feet together, quickly kick your legs up and down. Make sure you don't kick the legs up to high.  Remember to draw your belly button to the floor. Modification: Hold on to the leg when it is raised, lifting the leg slowly up lifting the head, and then lowering down. Progression: Place Hands underneath glutes and alternate legs quickly

x12 Reps

Bicycle crunch

Lying with your back on the mat, hands by your temples keeping your elbows wide. Twist the body and bring your elbow to the opposite knee. Don't forget to breathe! Inhale through the nose and exhale out through the mouth. Modification: Bend knees at a 90 degree angle and have a break in between twists, lowering the head. Progression: No break, just continuous movement.

x12 Reps

Plank Shoulder taps

Holding a full plank position with arms fully extended and, hands underneath the shoulders, tap one hand to the opposite shoulder, and repeat on the other side. Keeping the body as still as possible, your spine neutral and  glutes down. Modification: Hold the plank on your knees Progression: Full plank

x12 Reps

Hip Dips

Holding side plank, keeping hips and shoulders stacked on top of each other with your supporting arm fully extended and top arm on your hip. Lower the hip slightly then lift back up again engaging your oblique muscles. To get the correct alignment for a side plank Imagine your body as a banana! Modification: Hold the plank on your knees Progression: Full side plank

x12 Reps on each side.

Once completed all 5 exercises repeat X3 times.

Enjoy!!

Move Dance Team x

3/1/23