A strong core is essential to any athlete or person looking to get into shape. The core region spans from your abdominal region to your back muscles. It is this area that determines the stability, safety and graceful lines of the human body. If you are looking to strengthen your core, dancing provides challenging movements that will build these muscles effectively.
Rib Slides
The rib slide is a typical belly dance and hip hop move. Stand with your feet parallel and placed together, hands resting comfortably on your hips. Isolate your sides by moving your ribs to the left, to the center, to the right and back to the center. The movement should be smooth and methodical. Make sure no other body part participates in the rib shifting, particularly your shoulders and hips.
Chest Lifts
In the chest lift, standing with your feet about hip-distance apart and arms either at your sides or on your hips. Pump your chest out and in. Keep your abs engaged to stabilize your torso. This is an exercise frequently used in jazz, hip hop, belly dance and Latin dancing.
Hip Circles
Jazz, modern and ballet will often have you making hip circles. Stand with your feet hip-width apart, arms relaxed. Begin to circle your left hip by pushing it frontward, to the left, toward the back and, then, right. Your left leg will swivel at the knee with the hip's motion. Keep your torso stable and erect. Reverse the direction of the circle, and perform on the other side of your body.
Back Extensions
The back extension may be used as a warm-up in many styles of dancing. Stand with your legs wide, more than hip-distance apart. Bend your torso down so that it hovers parallel to the floor. Keep a flat back. Extend both arms to your sides and reach your right arm toward leftward. Begin curling the upper back and then releasing. To perform this movement successfully, you will have to engage your abs and hold them in tightly. Complete the exercise on the other side of the body, bringing your left arm toward your right side.
Leg Lifts
The leg lift is a typical movement in ballet. Stand and extend one leg straight up. Ideally, the limb should slowly rise directly above the hip, creating a 90-degree angle but come to where you are comfortable. Keep your abs tightly engaged as you place the leg down and then up again. Do not let your hip lift with the corresponding leg. Do this until the point of fatigue. Repeat on the other side.
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