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Belly Dancing
An Exercise, An Art FormThis is the oldest dance in the world, deeply imbedded in the culture of the Neolithic tribes of Europe, Africa and the Middle East. It began as a goddess ritual where the dancer performed barefoot to be reconnected to Mother Earth.The dance focused on the belly, the site of pregnancy and childbirth. It was popularized in western countries in the late 1890s.Belly dancing is a valid form of exercise and a respected form of dance. It is suitable for all ages from children , teenagers, pregnant women, middle aged to the elderly. Most belly dancers are women, but it is a form of dance that can be done by men, usually in a more robust form, perhaps using swords and fire!
BenefitsBelly dancing is a good cardio-vascular workout,at the same time increasing flexibility. Like Pilates, belly dancing focuses on strengthening the abdominal core. The abdominal muscles work hard to isolate the hips from the ribs, resulting in a flatter stomach and more defined waist. It is easy on the knees.Belly dancing can bring about an improved sense of well being, elevated body image and self-esteem as well as a generally positive outlook on life. How to get startedLook in the phone book or surf the internet to try to find a teacher in your area. If none are available, there are many DVDs out there to get you started. Books can also be helpful.
A Sample WorkoutPut on some music. If you don’t have eastern music, any up tempo cd will do. Jazz is particularly good.Hip Circles Stand tall with feet a few inches apart, hands hovering beside hips. While keeping abs tight and rib cage still, slide both hips to left, back, right, and then front, making a circle. Continue for 2-3 minutes, contracting abs tightly at end of each circle. Repeat, circling to the right. Twisting Shimmy Stand tall with feet a few inches apart and knees slightly bent. Hold arms straight out from the shoulders, palms facing outward. Relax shoulders. Rotate right hip forward and up and left hip back. Then rotate left hip forward and right hip back. Contract abs while doing this. It is a bump and grind motion, kind of like a washing machine motion. Do for 2-3 minutes. Sliding Snake Arms Stand tall with feet almost hip width apart, arms lifted out to sides. While keeping abs contracted and hips still, reach left arm to side, rolling shoulder up, and slide rib cage to left, letting right arm and shoulder dip. As you slide to right, roll left shoulder back and down, and reach right arm to side, rolling right shoulder up. Then slide rib cage back to left, rolling right shoulder back and down. Continue side to side, making one smooth movement. Do for 2-3 minutes.
Grapevine Stand tall, buttocks tucked under, abdomen flat, arms lifted out to sides, feet a few inches apart. Step on right foot, step behind with left foot, step right with right foot, step in front with left foot, point right toe to the side. With the same right foot, step behind the left foot, step left with left foot, right foot in front, point left toe to side. Continue for 10 minutes. As you master this movement you can start adding snakey arms to the movement, and a hip bump with the toe point.
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