OBJECTIVES: Purpose of this study was to evaluate the effectiveness of a 12-week Core training exercise program in amateur dancers for core muscle strength, static and dynamic balance, lumbar motor control and range of movement.

METHODS: 40 amateur dancers (21.95±3.63 years) from the dance club of the University of Pécs were enrolled into our longitudinal, quantitative, prospective controlled study from the beginning of November 2018 to January 2020 in Hungary. The participants completed a self-administered questionnaire consisting of 46 questions before and after the exercise program and assessed their muscular strength (Plank tests- normal, side, posterior), static (Flamingo Balance Test – FBT) and dynamic balance (Star Excursion Balance Test – SEBT), Schober mark, lateral flexion, strain rotation and lumbar motor control were measured in sitting and standing positions. The exercise program lasted 12-weeks.

RESULTS: Pain levels in the lower back (pre: 1.57±2.65; post: 1.28±2.64; p=0.021), waist (pre: 0.83±2.15; post: 0.73±1.84; p=0.022) and knee (pre: 1.70±2.69; post: 1.35±2.42; p=0.018) improved significantly after the training program. In the Plank test the case group (pre: 64.52±41.24; post: 101.16±61.68) achieved a significantly higher mean (p<0.001) than the control group (pre: 46.83±19.55; post: 47.74±19.98). FBT results for the right leg (pre: 6.85±5.02; post: 10.37±4.09) in the case group improved after the program (p<0.001). In the SEBT significant changes (p<0.001) were found in all directions between the first and the second measurements. Lateral flexion improved significantly in the case group (right- pre: 27.85±4.62; post: 32.65±5.93; left- pre: 27.72±3.97; post: 32.47±5.92) than the control group (right- pre: 22.75±6.36; post: 23.40±6.17; left- pre: 23.30±6.59; post: 24.15±6.00) on the right (p<0.001) and on the left (p<0.001) side.

CONCLUSIONS: The 12-week exercise program can enhance dancers' static and dynamic balance, stabilize core muscles, and reduce pain.