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30-Day Dancer Core Program

Core Strength, Stability & Control for Better Movement

Build a stronger, more stable core with this free 30-day Dancer Core program, designed to improve core strength, stability, coordination, posture, and controlled movement for dancers and anyone who wants to move with greater strength and control.

·̩̩̥͙＊•̩̩͙✩•̩̩͙˚ ˚•̩̩͙✩•̩̩͙˚＊ :･ﾟ✧ ✧･ﾟ: 　＊•̩̩͙✩•̩̩͙˚˚•̩̩͙✩•̩̩͙˚＊·̩̩̥͙

Equipment

Fitness
mat

Two Small
Towels

Large
Resistance Band

Week 1 — Foundation & Body Awareness

Day 1

— 16 min

7 min core dancer abs.png

Deep Core(1).png

Day 2

— 22 min

Deep COre.png

Add a heading.png

Day 3

— 21 min

Core Strength & Stability(1).png

Train Back Muscles 7 Minutes.png

Day 4

— 12 min Active Rest

10MIN MOBILITY MOVES!.png

Day 5

— 23 min

Add a heading.png

Day 6

— 18 min

Train Back Muscles 7 Minutes.png

Day 7

— 24min Active Recovery

Follow Along Full Body Foam Rolling Routine

Week 2 — Stability & Control

Day 8

A Dancers Plank workout.png

— 22 min

Day 9

— 22 min

Release your lower Back(1).png

Day 10

Core Stability.png

— 18 min

Train Back Muscles 7 Minutes.png

Day 11

dancers ABS.png

— 19 min

Add a heading.png

Day 12

— 19 min

abs!.png

Day 13

Wall Stretchs.png

— 16 min Active Rest

Day 14

— 17 min

deep core Workout.png

Thoracic Mobility Part 1.png

Week 3 — Dynamic Core & Coordination

Day 15

— 19 min

Core Training(1).png

Train Back Muscles 7 Minutes.png

Day 16

— 23 min

Release your lower Back(1).png

Day 17

A Dancers Plank workout.png

— 17 min

Thoracic Mobility Part 3(3).png

Day 18

— 11 min Active Rest

Dynamic Stretching(1).png

Day 19

—22 min

Daily Workout(1).png

Add a heading.png

Day 20

—19 min

Train Back Muscles 7 Minutes.png

Day 21

—24 min Active Recovery

Full Body Foam Roll(full body).png

Week 4 — Strength & Integration

Day 22

—15 min

Day 23

—19 min

Core Stability.png

Thoracic Mobility Part 3(2).png

Day 24

Exercises for Cyclists.png

—22 min

Day 25

Core Training(1).png

—19 min

Train Back Muscles 7 Minutes.png

Day 26

—21 min

Part 4.png

Day 27

Core Strength & Stability(1).png

—20 min

Thoracic Mobility Part 3(3).png

Day 28

—23 min

10MIN MOBILITY MOVES!.png

Day 29

—16 min

Dancers Crunch & kicks 11 line abs.png

Train Back Muscles 7 Minutes.png

Day 30

deep core Workout.png

—21 min

10MIN MOBILITY MOVES!.png

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