Tips to Top Fitness

5 Steps to Get Back Into

January 02, 2019

CALLING ALL DANCERS - Check out this VITAL information on how to start your new dance season out the

Bath Bombs with a Purpose

November 04, 2019

Every dancer knows the frustration when trying to reduce the competition day deep tan after the bi

IDM Review

October 09, 2019

Podium Strength & Performance Looking for an online program to supplement your in-class dance time?

NEW BOOK!

February 12, 2020

The Essential Resource for Irish Dancing! Developed for Studio Owners & Serious Dancers Created fo

Overuse Injuries CAN Be Prevented!

June 06, 2018

During the busy competition season, many dancers are plagued with injuries. IDM checks in the Direct

The 30 Day CORE Challenge

April 10, 2020

Today is the first day of the rest of your dance life, so take the challenge and make things happen

Toe Height & Pointing

March 11, 2019

As seen in the March 2019 issue of Irish Dancing Magazine! This article written by @TargetTraining

The 30 Day CORE Challenge

Virtual2020

Today is the first day of the rest of your dance life, so take the challenge and make things happen for yourself! 

Ellen G Walker TCRG - owner of Target Training - shared this challenge with IDM readers in September 2018. With restrictions in place limiting your studio time, we thought it was the perfect time to share again!   

 

What if I told you that by stabilizing and strengthening one muscle group, you could reduce your risk of injury, improve your balance, and promote proper alignment? That is all possible by developing the muscles in your core!

Your core is comprised of bones, muscles and ligaments in your shoulder girdle, trunk, pelvis and hip. The superficial trunk muscles (muscles closer to the skin) and deep trunk muscles (further from the skin) are responsible for providing stability within your core. Your core is the center of your gravity in your body and when developed properly, improves your balance, power, and stability. This is important to Irish Dancers who are frequently leaping, turning, and moving quickly across the floor.

The 30-Day Core Challenge
To jumpstart your core training, we’ve developed an easy-to-follow yet challenging, 30 Day Core Challenge. Follow along with the exercises below and add modifications to them as you need to. Couple notes for the challenge:

Exercise Form
Always make sure that you are performing each exercise with proper form. Follow along with the photos and guidelines in this article to help you.

Modifications
For all the exercises, we give recommendations to make them more challenging by changing the exercise slightly or changing the tempo (how quickly you’re doing each movement). By changing the tempo, this will force your muscles to focus on developing while it is lengthened and shortened (eccentric vs. concentric contractions).

Breathing during Movements
It’s important to always remember to breathe during your exercises. Below each exercise description are suggestions for when to inhale and exhale.


Print out this calendar to help you stay on track.

Exercises in the 30-Day Core Challenge

Continue Reading

NEW BOOK!

The Essential Resource for Irish Dancing!

Developed for Studio Owners & Serious Dancers

Created for dancers, teachers, parents and health professionals!

This new resource provides everything you need to know to build a stronger, fitter, better Irish Dancer.

The Complete Irish Dancer

This book covers injury prevention and management, strength and conditioning, nutrition, psychology, sleep, training load, and parenting. This vital resource includes chapters from international experts in science and dance. Bring out the best in your dancing with The Complete Irish Dancer.     

The book is edited by Dr Roisin Cahalan, a former lead dancer from Riverdance. Roisin is one of the world’s leading researchers of Irish Dancing injury and health. This is a must-have for everyone in the Irish Dancing community. Get 40% of the e-book until the end of May with code promo40 HERE.

Bath Bombs with a Purpose

Every dancer knows the frustration when trying to reduce the competition day deep tan after the big event is over. Lusso Tan’s innovative bath bombs are a fantastic solution for fading the tan while taking care of your skin! Packed full of essential oils that will enhance your senses and leave your skin tan free, velvety smooth and hydrated. Submerge yourself in a relaxing and luxurious bath while gently buffing your tan away with the Lusso Exfoliating Mitt. Bath bombs can be used whole or split in half. Bath bombs £8.50, Exfoliating Mitt £7.00. www.lussotan.co

 

About us

Irish Dancing Magazine (IDM) is the essential resource, both in print and online, for all Irish Dancers, teachers, and industry professionals. IDM is the BEST and ONLY print magazine for the industry; continuously published for over 20 years!

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Irish Dancing & Culture Magazine

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What is Irish Dancing Magazine?

Irish Dancing & Culture Magazine ( Irish Dancing Magazine) is the world's leading magazine and website dedicated to Irish Dancing & Culture.

Published monthly, IDM contains the latest results, news, and photos. Meet dancers from all over the globe. Dancers and adjudicators share advice PLUS learn about the latest trends. Don't miss a single issue!