---
title: 1 Core training
description: 
published: true
date: 2026-04-28T08:02:00.567Z
tags: Blues
editor: markdown
dateCreated: 2026-04-28T08:02:00.567Z
---

<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Idoim-Dances/struttin-vol-ii-more-moves/1_Core%20training.mp4" style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;" allowfullscreen allow="autoplay; fullscreen"></iframe>
</div>
</div>

## FOCUS 
- This lesson focuses on core activation exercises for Struttin dance, using a wall to simulate partner connection and build strength for maintaining proper posture and space.
## TIP & TRICKS:
- Use a wall with elbows and forearms against it to activate muscles like the anterior serratus for better posture.
- Push your armpits down to create space between your face and shoulders, especially helpful for shorter followers.
- 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 engaging core muscles to avoid tension and maintain alignment.
- During the plank, focus on pushing the floor away and breathing steadily to prevent fatigue.

##REMEMBER
- In Struttin, the follower leans onto the leader while the leader maintains an athletic posture without leaning, creating more space for footwork.
- Core strength is essential for maintaining this connection and preventing lower back pain during dance.
- Avoid collapsing the neck, shoulders, or lower back to support the spine and improve dance comfort.
- Practice core engagement gradually, starting on a wall and progressing to the floor as strength improves.
- Aim to keep core muscles engaged for the duration of a song to enhance dance performance and endurance.
- Regular core training helps build a better connection to muscles, making dance movements more efficient and enjoyable.
