---
title: 10 Core Training
description: 
published: true
date: 2026-04-28T08:02:00.567Z
tags: Blues
editor: markdown
dateCreated: 2026-04-28T08:02:00.567Z
---

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## FOCUS 
- This lesson focuses on core activation exercises to support the unique Strutton connection where the follower leans onto the leader, aiming to build strength for better posture and dance movement.
## TIP & TRICKS:
- Use a wall with elbows and forearms against it to simulate partner connection and activate muscles like the anterior serratus.
- Push your armpits down to create space between your face and shoulders, preventing collapse.
- Pull your ribs together and widen your back to support your lower back with abdominal muscles.
- Progress exercises by moving feet further from the wall or transitioning to a floor plank for increased challenge.
- Keep your neck relaxed and straight while pushing the floor away to maintain core engagement.
- Breathe steadily and release facial tension by wiggling your mouth and cheeks during exercises.

##REMEMBER
- In Strutton, the follower leans onto the leader, not vice versa, to allow more space for footwork and change the dance connection.
- Core strength is essential for maintaining proper posture and preventing lower back pain while dancing.
- Engage muscles to avoid collapsing the neck, shoulders, or lower back for a more comfortable and effective dance experience.
- Practice with a wall helps build muscle memory and stability before applying techniques with a partner.
- Aim to keep the body in a straight line with ribs, belly, and hips tucked in for optimal alignment.
- Gradually increase exercise difficulty to build endurance for maintaining core engagement throughout a dance song.
