Newsletter February

Janet Bosson
Feb 1
6 min read

What’s on February 2026

Cumbria

Community Events

Join us for a coffee morning on the 2nd of February. This is a wonderful opportunity to practice or learn British Sign Language (BSL) with Janet. I’ll provide the tea and coffee; you just need to bring some cake. Raffle prizes would be greatly appreciated. This event is free and will take place at my home at 11 AM. For the address, please reach out to me directly.

Wellbeing Walk

On the 4th of February, we will have the Bootle Village Wellbeing Walk led by John. As usual, we’ll meet at 10 AM in the car park opposite the church for a 55-minute walk. It’s a great way to connect with nature and enjoy some fresh air.

Social Dance Night

Mark your calendars for the Week 6 social dance on the 12th of February. This time, our theme is Love and Friendship. We’ll enjoy a Jacobs supper and a raffle at the Village Hall in Bootle, starting at 7:30 PM. Tickets are £7 each for those who haven’t already paid for the course.

Private Dance Lessons

Don’t miss out on our private lessons on Sunday, the 1st and 15th of February in Bootle. There are still spaces available, so book your spot today!

New Ballroom Course

We are excited to announce the start of our next 6-week Ballroom course. This time, we will be adding the rumba to our repertoire. Join us to learn this beautiful dance style!

Newcastle

Theatre News

Our principal, Janet, serves as one of the Trustees at Surface Area Dance Theatre. They are launching a new research-led project exploring the relationship between colour and sound. This exciting research will unfold across England and Greece.

Continue reading to discover what’s happening next in Cumbria, Newcastle, and Blackpool.

Uncovering the Secrets: Core-Strengthening Exercises for Dancers

In the world of dance, strong core muscles are essential. They support balance, stability, and grace, enabling dancers to perform intricate routines effortlessly. This article highlights effective core-strengthening exercises tailored for dancers, offering practical tips and techniques to elevate their performance.

Understanding the Core

The core consists of more than just abdominal muscles. It includes the rectus abdominis, obliques, transversus abdominis, lower back, and pelvic muscles. These muscles play a crucial role in almost every dance movement, providing stability, power, and control.

A strong core enhances dancing skills and lowers the risk of injury by bracing the spine and joints during dynamic moves. In fact, dancers with strong cores report a 25% decrease in lower back injuries, showcasing the direct link between core strength and injury prevention.

The Benefits of a Strong Core for Dancers

Developing a strong core brings many advantages to dancers:

Enhanced Balance and Stability: Strong core muscles lead to better body control during turns and jumps, allowing for smoother transitions.
Improved Posture: A well-trained core promotes proper alignment. Dancers with good posture often appear more confident and expressive.
Injury Prevention: Strengthening core muscles reduces the risk of injuries, especially in the lower back and hips, which are common trouble spots for dancers.
Increased Power and Endurance: A solid core supports strong movements and boosts overall stamina, helping dancers last through long rehearsals and performances.
Fluid Movement: A stable core allows for seamless transitions, making movements appear more graceful and natural.

Core-Strengthening Exercises for Dancers

Now that we recognize the importance of core strength, let's dive into some effective exercises that dancers can add to their training routine.

1. Plank Variations

The plank is a fundamental core exercise with many variations to keep it interesting.

Standard Plank: Start in a push-up position, keeping your body straight from head to heels. Hold for 30 seconds to one minute.

Side Plank: Balance on one arm and the side of your foot to create a straight line from head to toe. Hold for 30 seconds on each side.

Plank with Leg Lift: From the standard plank, lift one leg toward the ceiling for a few seconds before switching.

2. Russian Twists

This exercise focuses on the obliques, enhancing rotational strength.

Sit with knees bent and lean back slightly. Hold a weighted object, such as a 5-pound medicine ball. Twist your torso side to side while keeping your feet off the ground for added difficulty. Aim for 15-20 repetitions on each side.

3. Bird-Dog

This exercise improves balance, which is critical for dancers.

Start on all fours. Extend one arm forward and the opposite leg back, holding the position for a count of three. Switch sides and aim for 10 repetitions on each side while maintaining stability.

4. V-Ups

This movement strengthens the entire core.

Lie on your back with arms extended overhead and legs straight. Lift your upper body and legs simultaneously to touch your toes, forming a "V." Lower down with control and aim for 10-15 repetitions.

5. Bridge Pose

The Bridge Pose strengthens the core and promotes hip flexibility.

Lie on your back with knees bent and feet flat on the floor. Press through your feet and lift your hips toward the ceiling. Hold for a few moments before lowering down. Perform 10-15 repetitions.

6. Dead Bug

The Dead Bug exercise enhances coordination and core strength.

Lie on your back with arms up and knees bent at a 90-degree angle. Lower one arm and the opposite leg towards the floor while keeping your back flat. Return to the start and switch sides, doing 10 repetitions on each side.

7. Mountain Climbers

This dynamic exercise combines cardio and core strengthening.

Start in a plank position. Bring one knee toward your chest, then switch legs quickly. Maintain a steady pace for 30 seconds.

8. Pilates Roll-Up

Pilates moves are excellent for core control.

Begin lying flat with arms overhead. Engage your core and roll up into a seated position while reaching for your toes. Roll back down and repeat for 10-15 repetitions.

9. Leg Raises

Leg Raises target the abdominal muscles for added strength.

Lie on your back with straight legs. With or without support under your lower back, lift your legs toward the ceiling and lower them without touching the ground. Perform 10-15 repetitions.

10. Seated Ball Balancing

Using a stability ball adds fun while engaging the core.

Sit on a stability ball with feet flat on the ground. Slowly lift one leg off the ground, holding for a few seconds before switching. This exercise improves balance and core engagement.

Tips for Incorporating Core Exercises into Your Dance Training

Frequency: To see noticeable improvements, perform core exercises 3-4 times a week.
Warm-Up: Always start with a warm-up to prepare muscles and prevent injury.
Focus on Form: Quality matters more than quantity. Proper form maximizes effectiveness and reduces injury risk.
Breathe: Remember to breathe during exercises. Incorporate breath patterns to enhance core engagement.
Listen to Your Body: Pay attention to how your body responds. Adjust exercises as needed and avoid pushing past your limits.

Elevate Your Dance Game

Core strength is crucial for dancers, offering stability, endurance, and poise needed to excel. Including these core-strengthening exercises in your training can significantly enhance your performance and artistry.

A consistent core routine not only improves dance abilities but also benefits overall well-being. Every leap and turn will feel more graceful and impactful. So, embrace the journey to a stronger core and let your dance skills shine!

Picture slot

Janet’s sponsored walk raised over £250

A lovely full class to start the year off

BSL sign for Cake

This month's quote

Sometimes imagination pounces; mostly it sleeps soundly in the corner, purring. ~Terri Guillemets

What is on next

MARCH

Cumbria

WALK - Bootle Village Wellbeing Walk led by Janet on the 2nd of April at 10 AM in the car park opposite the Church.

DANCE - Private lessons available on Sunday, the 1st, 15th, and 28th of March.

DANCE - Weeks 2-5 of our Ballroom course in Bootle.

APRIL

Cumbria

DANCE - On the 2nd of April, we will have our week 6 Social Dance. The theme for this term is yet to be decided.

WALK - Bootle Village Wellbeing Walk led by Janet on the 4th of March at 10 AM in the car park opposite the Church.

DANCE - Starting on the 16th of April, we will begin our new 6-week Ballroom course, adding new steps to dances we already know.

BLACKPOOL

DANCE - Join us for a trip to dance at the Blackpool Tower Ballroom on the 12th of April.