The CORE STRENGTHENING

THE CORE Your core is known as many things: Abdomen Center Trunk Midline Torso Spinal Stabilizers Core strength is connected to every movement you will execute. You must learn to dance from your center, which means understanding the muscles of the core and how they are connected to our movement.

CORE ANATOMY

TRANSVERSUS ABDOMINIS Contains fibers that run horizontally. Can be difficult to feel and contract but It can give you that flat belly look. Think of these muscles like a corset around your mid section bracing you while you dance.

OBLIQUES Internal and External obliques: Internal oblique- fibers run diagonally. Aid in twisting, side bends, and jazz pelvic isolations. External oblique- runs in the opposite direction as the internal oblique. Its primary action is flexing the spine and bending to the side. It also contracts in in spinal rotations from the other side. The obliques also help your ribs feel connected to your pelvis.

RECTUS ABDOMINIS The muscles most people think of when they think of “abs”. Actually divided into four sections, with the right and left portions separated by a fibrous structure called linea alba. This gives the washboard or six pack effect. The varied direction of the fibers of the abdominal muscles create great strength. The walls of the abdomen do not have any bony reinforcement. All of the strength and stability comes from the muscles.

CORE MUSCLES OF THE BACK

MULTIFIDI AND ERECTOR SPINAE Multifidi: Run along the posterior aspect of the spine providing spinal support for each vertebrae. Erector Spinae: contribute to the forward tilt of the spine. Both have numerous attachments along the entire spine. These muscles provide spinal security.

PELVIC FLOOR

ROLE OF THE CORE IN DANCE Spinal Support, Posture Lift of spine needed for jumps Shock absorption and dispersion Strength and speed of movement Maintaining balance