Dancer’s Core With Planks

planks

Everyone has heard of planks! And, I bet, a bunch of you already have a killer set of plank-based exercises to give your stomach and lower back an extra little tone. But, since we are all about dancing, let’s talk about how planks can benefit your dance, and not just your looks.

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Planks are one of the best exercises for the surrounding waist muscles, lower back muscles and quads. But, how can planks help your dancing? Well, let’s start with a bit of anatomical understanding first. When you’re standing on your hands in a pushup position (or on your elbows, for that “plank” matter), your abdominal muscles are doing major work not to let your hips drop. There are also surrounding group muscles, such as your quad, chest and butt muscles, that help this process as well. As far as I know, we – dancers use A LOT of core to get things done. Hip action in Latin and Rhythm, center drive and opposition in Standard and Smooth. You know what I’m talking about. So, since planks are mainly used for endurance core strength, wouldn’t you want to own that final quickstep or a jive Like a BOSS? Of course you do!

The best part about planks, is you can do them anywhere, you don’t need any equipment, and you don’t have to spend a ton of time. This workout plan consists of 9 Plank exercises, which wouldn’t take you more than 10 minutes. Be sure to do each exercise for 30 seconds, without any rest in between. So, without any further ado, let’s get started:

1. SIDE TO SIDE PLANKS

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  • Assume the plank on your hands position
  • Make a full “step” to either side
  • Come back to the middle (Initial position)
  • Go to the opposite side
  • Repeat for 30 seconds

2. SIDE PLANK WITH HIP DROPS

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  • Assume a side plank position, standing on the elbow with feet together and full body as straight as possible
  • Lower your hip without touching the floor, and bring it back up for the next 30 seconds
  • Switch sides and repeat for 30 seconds

3. AROUND THE WORLD PLANK

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  • Start in a normal plank position
  • “Step” with your hands to either side for 30 seconds
  • Repeat to the opposite side for 30 seconds

4. BRIDGE PLANK

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  • Assume a sitting position with your legs bent in the front and arms behind the back, shoulder width apart
  • Elevate your hips to create a bridge and hold for 30 seconds

5. STRAIGHT PLANK

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  • Assume a normal plank position with straight arms and body
  • Hold for 30 seconds

6. MOUNTAIN CLIMBERS

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  • Assume a plank position on your elbows
  • Bring your either leg towards your chest, by bending it in a knee
  • Bring the same leg back to the middle
  • Alternate legs and repeat for 30 seconds

7. STRAIGHT PLANK WITH A HIP DROP

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  • Still in the same plank position – on your elbows
  • Roll the hip to and touch the floor with a side
  • Roll the hip back to the middle,
  • Roll and touch the opposite side
  • Repeat for 30 seconds

8. SPIDERMAN PLANKS

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  • Bend your leg and bring it up toward your upper body from the side
  • Bring that leg back to the middle, and switch legs
  • Alternate legs for 30 seconds

9. SIDE PLANK WIH REACH

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  • Assume a side plank position standing on the elbow with an opposite arm towards the ceiling. Keep with feet together and body as straight as possible
  • Wrap your free around yourself and reach back
  • Bring the same arm back up
  • Repeat for 30 seconds
  • Alternate side and repeat the same movement for 30 seconds

Enjoy!
Exclusively from Dance Comp Review

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