Belly dancing incorporates circular movements, echoing the curves of the female form. An ancient dance, it is often misconceived as having been designed to entertain men, according to Bellydance.org. In fact, throughout history it has been performed during fertility ceremonies and to prepare women for marriage. Belly dancing is a vigorous cardiovascular and muscle building exercise, and you can burn 250 to 300 calories per hour belly dancing, says Artofbellydancing.com. Talk to your doctor before beginning any new exercise program.
Warm-up
It is crucial to warm up your muscles before beginning to belly dance, advises Bellydance.org. You will be engaging your torso, including your chest, abdomen and back muscles, and your arms in movements you may not be accustomed to. Begin by taking a few minutes to focus your breathing, both to promote calm and to warm up your abdomen and diaphragm. Focus on expanding your abdomen while you inhale and contracting it on the exhale. Next, walk forward and back while moving your arms in circles. Move your wrists and ankles in circles as well. Warm up your neck and back too, by gently turning your head and back from side to side.
The Shimmy
The shimmy, one of the basic hip movements, is sometimes called the bicycle or Egyptian shimmy. Middleeasterndance.homestead.com recommends beginning with your knees slightly bent and your feet together. Keep your feet flat on the floor, bend your right knee, then straighten it but not quite to a fully locked position. Then repeat the movement with the left leg, bending the knee and then straightening the leg. Move faster, alternating legs. Because your feet are flat on the ground, this movement should cause your hips to move up and down, creating the shimmy.
The Belly Roll
When you do the belly roll, it looks as though something in your stomach is moving up and down. Middleeasterndance.homestead.com recommends beginning by contracting your diaphragm, or the upper part of your abdominal area, followed by your lower abdomen. You can also reverse the movement. Mastering each of these movement can take time, as your stomach muscles may not be strong. With persistence, however, you can increase speed and fluidity so your belly undulates sinuously.
The Hip Drop
Another foundation move, the hip drop is fairly simple to execute. Beginning with your knees slightly bent, put your right foot in front of your left, touching just the ball of the foot to the floor. The right knee should be bent more than the left, with most of the weight on your left foot. Straighten your right knee while keeping your left leg still, and then quickly bend your right knee again. This movement will cause your right hip to shift upward and then drop quickly. Switch sides in a stepping motion, first one foot forward and then the other, in a slow, steady rhythm.
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