Abdominal Strength

Abdominal Strength

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I have a question about abdominal strength. The studio I train at not too long ago had a number of students from one other studio move to our studio. Its very obvious that the coaching they've been receiving at this other studio is sorely lacking. One of the major issues Ive run into with them is abdominal strength or lack of it. In ballet, I will inform them to drag up the front of their abdominals, but once I place my hand on their stomachs, I really feel nothing. I dont assume they even know the place or the way to interact the abdominal muscles. In addition to them doing abdominal strengthening workouts, are you able to recommend any specific ideas for ballet class?

Thank you, Sarah

Wonderful query, Sarah! I wish to first say that even when dancers do sit ups or crunches on a daily basis it doesnt necessarily mean they are going to use them effectively throughout the dance class.

Id wish to first remind everyone that the only factor a muscle can do is contract. It might probably do a shortening contraction (concentric), lengthening contraction (eccentric) or isometric contraction, which stays the same length. If you find yourself doing a crunch or sit-up, the abdominals are doing a shortening contraction - in other words - the 2 ends of the muscles are coming closer together.

In case you are lying on your back knees bent and lifted in the direction of your chest, and then slowly drop your toes to touch the ground, doing a leg lowering, you are doing an eccentric contraction.

If you're standing still or sitting in a car and interact your abdominals, you might be doing an isometric contraction because the distance between the two ends of the muscle arent changing.

I educate my students that if they learn to interact their abdominals correctly in standing and in motion, they wont have to do umpteen sit-ups as a part of their training. Have your dancers stand simply in first or parallel position. Have them think about they're lacing up their abdominals as they do their shoes. Have them place one hand under the belly button to allow them to feel the abdominal wall drawing up and inwards - while their other hand is slightly below the sternum, which is the area where the ribs come together in front. The area slightly below the sternum needs to be comparatively tender as they should continue to breath easily and effortless while they're utilizing their abdominals.

Too many students interact their abdominals so fiercely it's as if they have put an invisible belt around their waists and have cinched it closed. The first time they should take a deep breath in they lose their abdominal support.

Im not opposed to doing extra strengthening for that area - it might assist them become aware of the state of their abdominals. Half sit-ups or sit backs, leg lowering, and any of the Pilates workout routines are wonderful for getting them in touch with their abdominals. Slouching alignment and poor sitting habits outside of class promote weak abdominals.

The challenge is that good abdominal usage in dance means good coordination between their breath and their core strength. As soon as they understand that utilizing your abdominals doesnt mean the whole area is rock-hard will assist them interact them more appropriately.

On with the dance!

Deborah

About the Author:
Deborah Vogel is a dancer, author, and master teacher who conducts workshops for teachers as well as student and professional dancers. Her numerous articles on dance technique and injury prevention have appeared in Dance Spirit, Dance Teacher, and Pointe Magazines. During her years in NYC she co-founded the Center for Dance Medicine with Dr. Richard Bachrach. Currently she is on faculty at Oberlin College and the OC Conservatory of Music.



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