Beginner Exercises to Connect Spine, Pelvis and Core
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BEGINNER EXERCISES TO 
CONNECT SPINE, PELVIS AND 
CORE
Dance Teachers are always trying to get dancers 
to understand the importance of the core, spine 
and pelvis. Without proper fundamental 
association of anatomy, dancers at some point 
will become limited in terms of their progression 
and visceral body connection and awareness. The 
earlier we can engage dancers in recognizing the 
importance of anatomy in relation to how their 
bodies move, the better equipped they will be in 
terms of being kinesthetically and internally 
aware.
Below are some wonderful introductory exercises you can 
incorporate within your warm-ups to get your dancers on 
the path to discovering core strength and spine-pelvis 
alignment.
Good luck!
See you in the dance studio!
Jess
STANDING DEEP BREATHS: Deep breaths connecting the 
diaphragm to the back of the spine. Concentrate on the 
inhale/ exhale, rise and fall.  Activate the deep abdominal 
muscles moving on the exhale.
ROLL UP’S & ROLL DOWN’S:
½ Roll-down & Roll- up of cervical spine- Standing. Dancers will 
activate the cervical spine and connect abdomen and breath. Cervical 
spine activates while rolling down ½ way for 4 counts and up for (4 
counts of 8). Activates head-shoulders-upper spine.
Double time ½ Roll-ups-(2 counts of 8)
Full (floor) Roll-Up- Laying on back. Arms up over head. Roll up 
through the spine, engaging in the contraction and initiating from the 
abdomen and core. Shoulders down. Come up to sitting. Contract 
pelvis and roll back down to floor to repeat. Up for 4 counts, down for 
4. (2 counts of 8) 
HEEL ROCKS: Laying on back with legs extended. Heels are grounded. 
Ankles engaged in flexion. Reiterate difference of point and flex and 
where the initiation is supposed to come from. Vary tempo. Dancers 
should feel sacrum-heel connection. (4 counts of 8)
PELVIC TILTS:
 ½ Tilt- Tailbone up for 4 counts down for 4 counts. Keep lumbar region on 
the floor. Emphasize breathing and exhale on the release.  Slight 
contraction of the core and pelvis. (4 counts of 8.) Increase to double 
time (2 counts of 8)
Full Pelvic Tilt- Increase range of motion and fill out counts to lift lumbar 
and sacrum off the floor. Roll back down to neutral traveling through each 
vertebra until tailbone is last on the floor. Up for 4 counts of 8, down for 
4. (2 counts of 8) Make sure breath is engaged. Release on the exhale.
SPINAL TWIST- Begin by sitting, feeling both sits-bones connected evenly 
to the ground. Place left leg over right. Inhale- raise right arm overhead. 
Have dancers feel the lift and space they are creating in between each 
vertebra, particularly from the sacrum all the way up. Exhale- slowly take 
your twist, right arm wrapping left leg. Have dancers continue to feel the 
lengthening and space vs. “crunching” of the spine, particularly in the 
lumbar region. Follow through with neck, head and focus to the back of 
the room, if feasible.
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