How to Build Muscle for Bellydancing
While belly dancing may appear fluid and graceful, experienced dancers know that it actually requires a lot of strength and muscular control. In order to execute fast moves precisely and slow moves in a controlled way, a dancer must have especially strong abdominal muscles, thighs, arms, and overall good muscle tone. Practicing these exercises can help you build muscle for belly dancing.
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Instructions
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Do crunches. Lie on your back with your feet on the floor and your knees bent. Cross your arms over your chest so that you don't strain your neck by pulling on your head, and curl up, lifting your head and chest off the floor slightly (unlike a full sit up there is no need to touch your knees). Repeat. Do twenty or twenty five repetitions like this, then repeat with your knees dropped to the ground on your left, with your knees dropped to the ground on your right, and with your legs straight up in the air.
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Do leg lifts. Continue building muscle for belly dancing by lying on your back and raising both legs together. Slowly lower them back to the ground and repeat ten or twenty times.
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Do squats. Stand with your feet somewhat wider than your shoulders, then bend at the knees, keeping your back straight and upright. Rest your forearms on your thighs. Squat a bit deeper then return to this position twenty times. Turn to one side and squat until your back knee touches the ground, repeating a gentle bounce twenty times. Turn to the other side and repeat there, too.
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Raise your arms out to your sides while practicing your dance moves. You could practice push ups or weight exercises to train your arms, but if you always hold them up while drilling this is a simple and quick way to build muscle for belly dancing. If you absolutely must rest them a bit, try holding them above your head, or bent with your hands around hip level for variety. For more work, practice while wearing heavy bracelets or holding weights.
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Make sure your practice session is aerobic. As with many forms of exercise, the heart is one of the most important muscles to train. No matter how strong your arms, legs and abdomen are, your aerobic fitness will determine the length and quality of program that you can perform. Make sure to practice a minimum of twenty minutes of vigorous activity at least three times a week, although an hour or more is definitely better.
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Tips & Warnings
If you're not used to doing this much exercise, doing it all at once could leave you in a lot of pain. Do start right away, but work up to these numbers gradually, and make sure to stretch before exercising and drink plenty of water during and after your session.
