How to Strengthen the Core Through Bellydancing

Belly dance is a form of folk dance that first developed in the Middle East. It is a very expressive art form that allows the dancer to express herself in time to the music and lyrics that guide her movements. If you can rock your hips to the beat of a drum or a tune, you can learn to belly dance. And if you learn to belly dance, you can use the movements to strengthen your core.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Music
• Moderately flexible joints
• A sense of fun

1. Learn good posture. To get the maximum core benefit from belly dance, start by aligning your shoulders, hips and ankles. Engage your abdominal muscles and pelvic floor. Don’t clench anything, just tighten things up so you can feel what they are doing as you dance. Try to maintain firm abs and good posture throughout your dance.
2. Stand with your feet about shoulder width apart; keep your knees soft and flexible. Stay light on your heels; you will find it easiest to roll your hips if your feet are somewhat loosely affixed to the floor. To firm your core, you must concentrate on keeping your core muscles engaged throughout this exercise.
3. Begin with an easy move, hip circles. Imagine a ring circling your hips, about six inches from your body all the way around. You are going circle your hips, abs, and bottom so that you touch the ring with every part of your mid-section as you rotate.
4. Learn to circle your hips in stages. Without moving your upper body, tighten your abs, flex your knees, and gently push your left hip further left. You will probably need to roll up on the ball of your left foot. Return to center. Now gently push your hips forward, again without moving your upper body. Tighten your abs and bend your knees. Return to center. Push your right hip further right, rolling on the ball of your right foot. Return to center. Gently arch your lower back and push your hips back, keeping your upper body centered. Return to center. Practice this four-step move until you are comfortable with each position.
5. Now put the four positions together to perform a continuous, smooth hip circle. Swing your hips to the left. Next, rotate your midsection toward the front and touch the ring with your lower abdomen. Roll on the balls of your feet and work your bent knees to keep your shoulders firm and still. Now rotate your hips to the right. When you roll them to the back, try to use your feet and knees to keep your shoulders in place. Your feet should move in rhythm with your hips: left ball-flat-right ball-flat.

Tips & Warnings

• It helps to watch your movements in a mirror.
• Sign up for a belly dance class and have some fun.