Making the Most Out of Your “Core”
By Dinah Hampson, Dance Physiotherapist, Pivot Dancer Founder
We hear it all the time: “Engage your core!” But what exactly is “the core”? Why is it so important in dance—and in life? As a dance physiotherapist, I’ve seen firsthand how understanding and strengthening your core can unlock both movement potential and injury prevention. Let’s deep dive into the power center of your body and help you discover your core potential.
1. Anatomy of the Core
The “core” is more than just your abdominal muscles. It’s a complex network of deep and superficial muscles that wrap around your trunk and pelvis like a corset. These muscles include:
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Deep stabilizers like the transversus abdominis, multifidus, diaphragm, and pelvic floor muscles
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Surface movers and stabilizers like the rectus abdominis, obliques, and erector spinae
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Supporting structures like fascia, ligaments, and connective tissue
Together, these elements form a dynamic support system that connects your upper and lower body, controls spinal movement, and manages intra-abdominal pressure.
2. Role of the Core
Your core is your center of control. It plays five critical roles:
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Stability: Provides a strong base for movement, especially in the spine and pelvis
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Force Transfer: Transfers power between the upper and lower body
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Balance: Maintains postural alignment and equilibrium
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Breathing: Coordinates with the diaphragm to assist in breath control
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Protection: Shields your spine and internal organs from excessive strain
In dance, the core is constantly at work—balancing you on one leg, supporting high extensions, and maintaining turnout without compromising alignment.
3. What Goes Wrong When the Core Fails?
When the core is weak, uncoordinated, or imbalanced, dancers can experience:
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Poor alignment and inefficient technique
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Lower back pain or discomfort in hips and knees
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Overuse injuries, especially in the lumbar spine or pelvic area
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Fatigue and instability, particularly during dynamic sequences or jumps
A “failing” core doesn’t always mean weak abs—it can be about timing, coordination, or disconnection between parts of the kinetic chain.
4. How to Strengthen Your Core
Core training isn’t just about crunches. In fact, the most effective core work focuses on control, stability, and integration. Here’s how to approach it:
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Start with awareness: Learn to activate deep core muscles (like the transversus abdominis and pelvic floor) through guided breathwork and visualization.
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Stabilize before you mobilize: Work on isometric holds (like planks or dead bugs) before advancing to dynamic moves.
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Use functional movement: Train your core through standing exercises, rotation, balance work, and dance-specific patterns.
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Breathe! Proper diaphragmatic breathing supports core activation and improves endurance.
Pilates, physiotherapy-guided core rehab, and targeted dance conditioning can all support effective core strengthening.
5. The Core in Dance
Your core is the unsung hero of technique. Whether you’re performing a controlled adagio or launching into a grand jeté, your core is behind every movement:
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Turnout and balance: Requires deep pelvic stability for the hip joints to have freedom of movement through full range of motion
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Extensions and port de bras: Demand coordinated support from the trunk to stabilise while the hip muscles can lengthen with control
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Turns and jumps: Rely on a responsive core for control and rebound ability. Think of trying to bounce a soft ball of jello vs a hard rubber ball. Jello doesn’t bounce ☺
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Floor work and transitions: Need fluid core engagement and muscle balance to efficiently transition through movements.
Dancers with an integrated core move more efficiently, expressively, and safely.
6. The Core Through Life
Your core doesn’t retire when the curtain closes. A strong, functional core benefits you throughout life:
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Posture and spinal health as you age
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Prevention of back pain and pelvic floor dysfunction (leaking or pain)
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Support during pregnancy and postpartum recovery
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Balance and fall prevention your core strength improves your balance and stability
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Confidence and connection in everyday movement
Training your core is an investment—not just in your dancing, but in your longevity, vitality, and overall well-being.
Final Thoughts
Your core is more than a group of muscles—it’s a powerful system of support, connection, and movement potential. By understanding how your core works, nurturing it through thoughtful training, and integrating it into your dancing, you set yourself up for stronger technique, fewer injuries, and a more connected body.
The next time someone says “use your core,” smile—because now, you know exactly how to.
I hope you find this helpful and if you would like to add me to your network, follow me @pivotdancer. Reach out and say Hi.
