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Core Stability Challenge for Irish Dance

Updated: Feb 16, 2023


Time to change up your core routine of hundreds of crunches and add these three stability core challenges to the mix. Through each one, time yourself and see how long you can hold it with proper form. Once you loose the form, record the time. Each day, try to slowly increase your time.

Happy Training!


Ellen G Waller, Irish dance strength and conditioning

 


Irish dance strength and conditioning, core exercises for Irish dance

CONTRALATERAL PLANK BALANCE

- position yourself into a the plank position

- lift one leg long by engaging your glute

- with control, lift the hand on the opposite (contralateral) side

- hold (and breathe!)


Irish dance strength and conditioning, core exercises for Irish dance

REVERSE TABLE TOP BALANCE

- begin in the Reverse Table Top position

- with control, lift one leg straight

- engage the glute on the grounded leg, pushing it into the ground (no saggy hips)

- hold (and breathe!)


Irish dance strength and conditioning, core exercises for Irish dance

HOLLOW HOLD with LIFTED LEGS

- lay on your back and extend both legs up

- engage core by pulling belly button down and lift shoulders and head off the ground

- extend arms to the front of the room

- hold (and breathe!)

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