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Core - The Root Of It All
Bodies swirling twirling gracefully flying through the air as the music pulsates. Dips, drops, flips lifts and tricks - some on the dance floor, some on the stage. Yes, and it looks like magic.
That magic hides the long hours spent in a practice studio working up and rehearsing moves again and again - and time spent in the gym.
Those seemingly effortless drops, dips and lifts require strength and endurance from both parthers. The work needed to successfully execute these moves demands equal, but slightly different physical strength from leader and follower. This piece addresses core conditioning for salsa dancers.
The follower needs strength through their core, which is the body from the neck to just below the waist to hold themselves in alignment for dips and drops and to maintain stability through lifts. The follower also needs shoulder, back, chest and arm strength to support themselves and help pull themselves up through most drops and dips.
The leader needs strength through their core as they must support themselves and their follower through dips, drops and lifts The leader needs strength through their upper body, especially shoulders, arms, chest and back as they lift their follower up from dips and drops and into and out of lifts.
The leader and follower will move about two thirds of the follower's body weight through a dip or a drop, while a lift is 100% of the follower's body weight. Some strength and endurance is indeed needed.
A couple where one or both partners do not have enough strength will struggle through, or will not be able to do these moves safely. Either the leader cannot bring his partner up after a dip or a drop, or the follower's body will fold at the waist while in a drop or a lift. The leader looks like he is struggling with a huge sack of flour. The follower looks like a sack of flour being heaved from one place to another with shapeless shoulders and body position.
In some cases, the follower's butt will hit the ground. In other cases lack of strength may be a safety issue as the leader may lose control and drop the follower or stumble and fall himself. Or leader and follower can strain muscles, which will keep them from dancing for some time.
Many dip, lift and trick workshops do not address the need for core strength in the body, or make some strength a suggested requirement. And the learning process can be more demanding than just executing the move. One stops and holds different parts of the lift or drop - again and again - while learning. Many people are simply worn out less than half an hour into a one or two hour dip, drop or lift workshop.
Building body strength does take some time and effort, but is not impossible. Significant results can be seen after 12 days and can help someone get the most out of a dip, lift, drop workshop.
Core Strength
The body's core is the easiest area to build strength. A strong core keeps the body firm and stable and aligned while moving into and out of dips, drops and lifts. Those moves will feel stable and can be executed safely and confidently. Or they can be held for some time while they are being learned.
The benefits of a strong core go beyond the dance floor. A strong core takes the load off the back muscles when sitting or standing. A strong core can reduce fatigue or the small aches that many feel at the end of a day. Posture can improve, which builds one's self esteem as one feels and looks taller while not growing one inch.
The Plank
The Plank is the first exercise one can do to strengthen the core and portions of the upper body. It is an Isometric exercise, or work without motion. A position is held against gravity or is held between two or more muscle groups pushing or pulling each other.
Doing The Plank looks easy, but can be very challenging. One lays on the floor face down with the toes touching the floor and the body resting on the forearms which are beside the body. The person comes up on the forearms and the toes while holding the body straight, just like a plank or a board. The core is working very hard to maintain the position. The shoulder, back and upper chest muscles are working to keep the head of the body up while the thigh muscles are holding up the foot end.
The Side Plank is a little more challenging. One lays on the floor on their left or right side on their bottom arm. The body is in a straight line. Using both arms, one raises the body onto the bottom arm's forearm. The free arm can rest in front or on the side. The side of the bottom foot is the other part that take the body's weight. The top leg rests on the bottom leg, both feet are together. Squeeze the muscles in the legs very firmly to hold the ankle and knee in line and keep them from "turning."
Start by holding The Plank - Front and Side for 15 or 20 seconds and resting for for 30 seconds. Repeat 3-5 times. Over time, one can hold the positions for longer and longer periods of time. And one can increase the number of times The Plank is done.
Abs - Abdominals
The Abdominus Rectus or "Ab" muscle is the longest muscle in the body's core. Two safe exercises work the Ab - one half at a time. They are Isotonic exercises, or work with movement. The muscles are moving weight, either a body part or some other kind of weight through a body part's natural range of motion.
Abdominal Crunches work the Ab muscle from just under the breastbone to just above the belly button.
One lays on the floor on the back with the knees bent and the feet flat on the floor. Interlace the fingers together and support the back of the head and neck. Keep the elbows and arms in line with the shoulders, not wrapped around the side of the head. Slowly raise the chest and shoulders off the floor while looking up at the ceiling, not at the knees. Slowly lower the chest and and shoulders close to but not touching the floor to keep tension in the abdominal area. Repeat 10-15 times.
Bent Leg Raises work the abdominal muscle from just above the navel down to where the ab anchors itself - where the legs come together.
One lays on the floor on the back with the knees bent and the feet flat on the floor. Rest the arms on the floor at a 45 degree angle with the forearms up. Slowly raise both legs off the floor with the knees together. Without moving the knees or straightening the legs, keep raising both legs in and towards the chest. Hold for a second and slowly lower both legs until the feet are just above the floor. Repeat 10-15 times. The back will bend. If there is any pain in the back stop immediately. After the last repetition, rest the feet flat on the floor with the knees bent.
The Surf Board
The Surf Board works the abdominals and the back muscles. It is an Isometric exercise.
In most lifts, the follower's back is bent back or arched with the chest out and the follower is perched on the leader's shoulder or the follower is being held in the air under the shoulders. The follower looks like they are body surfing at the sea shore. The Surf Board works the body in the same way - safely on the floor - far away from any beach.
One lays on the floor on one's stomach with both arms ahead of the head. The legs are open, body width apart. Slowly raise both legs and both arms off the floor at the same time using the back and the core. Hold for 30 seconds then slowly lower the arms and legs. Repeat 3-5 times.
A Routine
Once one gets these exercises working, a combination of them can be done. Elapsed time is a maximum of 3-5 minutes daily.
Two Front Planks;
Then 10-15 Ab Crunches; Then 10-15 Bent Leg Raises;
Continue the circuit abound the body with Two Left Side Planks;
Continue the circuit with 10-15 Ab Crunches; Then 10-15 Bent Leg Raises;
Keep going with Two Right Side Planks;
Continue with10-15 Ab Crunches; Then 10-15 Bent Leg Raises;
Finish with one Surf Board for one minute.
Modify the routine as your fitness level dictates.
SalsaTO.ca has been teaching fitness for 19 years.