Newsletter February

19 hours ago
5 min read

What’s on February 2026

Cumbria

COMMUNITY - 2nd February Coffee morning with BSL. Come and practice or learn to communicate with Janet through BSL.

I will supply the Tea and Coffee you bring the cake. raffle prizes would be appreciated. Free

This will be at my home 11am PM for address.

WALK - This month Bootle Village Wellbeing Walk on the 4th February will be lead by John. 10am as usual at the car park opposite the church for a 55 minute walk.

DANCE - Week 6 social dance 12th February this times theme Love and Friendship. As usual Jacobs Supper and Raffle 7.30pm at the Village hall Bootle £7 each for those not already paid for course.

DANCE - Private Lesson Sunday 1st and 15th in Bootle spaces still available.

DANCE - Week 1 of our next 6 week Ballroom course were we will be adding the rumba to our repertoire.

Newcastle

( Our principal Janet is one of the Trustees at SurfaceArea Dance Theatre. )

THEATRE - Surface Area Dance Theatre are beginning a new research-led project exploring the relationship between colour, and sound, lead by Yannis Kyriakides and Cara Hagan, with research unfolding across England and Greece.

Carry on reading to find out 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!