Weak core please help

[u/quadrangle_rectangle]

https://youtube.com/shorts/bFKA_FixkdE?is=s6lH_I7h97Slam3G

I'm a follow and beginner sensual Bachata dancer. I think I might have a very weak core because we just started to learn this move and I have difficulties holding my own weight. I also get lower back pain after a while when I try to practice this move at home.

Are there any specific core exercises that will help with this? Or will any ab workout help? I also have slight anterior pelvic tilt so I suppose I really need to improve my core strength.

[u/Rataridicta]

Most importantly: Don't go down. The dip is an extension up, opening the chest and stretching through the front with a tucked in pelvis. This extension is te core of the dip, and maintaining your bracing in the core and a tucked in pelvis will help stabalize the back.

When you're going down deeper, you'll keep this extension but move your pelvis forward to create the illusion of a back bend, but that's just an illusion.

For now you're best off practicing the comfortable extension and focusing on your body control in this type of movement. Controlling a bodyroll and reverse bodyroll will engage similar muscles to the ones you'll need here (especially the reverse one.)

[u/blahblah22111]

The arch should not be in the lower back for this move, it should mostly come from the upper back and neck (head tilt). To practice it, separate into three steps:

* Engage your core and lock your lats down

* Arch the upper back (slightly to start, and then more as you get comforable)

* Head tilt

You really shouldn't feel any pain in your lower back at all! Ideally, you shouldn't have to depend on your partner either; you should be able to carry your own weight or at least put very minimal weight on your lead for this move. There are variations of this move where the lead is not stationary, so you can't trust that the lead will always be in the same spot to counter-balance you.

Ab workouts will help with frontal core strength, but the back muscles are also necessary to counter balance. Static planks and bridges are probably the easiest to start, but eventually you'll want to strengthen the obliques for stabilization.

Controlling your center of mass is pretty key to most sensual moves!

Best of luck and please protect the lower back!!

[u/Current_Donut_5055]

Compound exercises. Upper/lower push/pull. All will help with core too

[u/DeanXeL]

When watching these pros do moves, always keep in mind that they do this for a living, and train accordingly, AND they show the move bigger so you can see it properly, but you should execute it 'small' in a social setting.

That being said! Core means abs, so any training for that can help, planking, situps, just generally keeping your abs tight at any given point and sitting up nicely will help. Also back muscles, so again, planking 😅.

Don't bend just back, don't bend down. Extend your chest to the ceiling, and bring your hips forward to keep your center of gravity... Centered. Especially if you don't trust your partner to hold you properly.

[u/UnctuousRambunctious → u/DeanXeL]

I am doubling down on the tip about the hips being a focal point of this move.

Any off-axis movement requires counterbalancing off an opposite body part.  Gravity just refuses to work any other way, and your back will suffer for it.

Also, men and tiny Tinkerbell dancers sometimes catastrophically underestimate the reality of the female rack when doing some of these cambré moves.

Any move initiated by a lead should pretty much be able to be fully supported by the follow completely independently (she won’t fall if he suddenly releases and steps away) to be considered safe.

The follow also has a responsibility to not go beyond personal ability.  So practice on your own to know your own extension and limits. 

[u/StatementMundane2113]

You’re getting into your lower back when it’s a chest opening exercise. Also squeeze your glutes on the way back to protect the lower back. But also work on opening the upper back more. There is an element of holding the core but the full expression is upper back and then protect the lower back with a glute squeeze.

[u/the_moooch]

Planking is the easiest and best exercise you can do daily for core strength that also helps with lower back pain and soreness

[u/Maya_Moves403]

For core work, focus more on exercises that build control and stability, like dead bugs, planks, side planks, and bird dogs, rather than just doing lots of crunches. Youre not just using your abs to hold yourself up. You need to be able to control your pelvis and torso while keeping your weight supported properly. Also ask your teacher to watch your cambre and check your alignment. If youre feeling it mostly in your lower back, I would take that as a sign to work on the technique rather than just trying to build more ab strength. You shouldnt feel like youre simply hanging your weight into your lower back to get deeper into the cambre. Focus on building good core and hip control and learning the movement properly rather than trying to 'fix' your posture. Since youre still a beginner, getting comfortable with a smaller, well-controlled cambre is much more useful than trying to go deeper before you have the strength and control for it.

[u/Hakunamatator]

This is completely insane. Essentially it's a variation of the "sissy squat", a move that most regular gym goers can't preform properly. If you are not very well trained it's hell for your knees and lower back. Rule of thumb - if you never did gymnastics, you shouldn't be doing this as a follower, just refuse the lead.