Drills to Improve Moves and Tone your Body at a faster rate
Here are some of the common drills we do in class. These are to be done after properly warming up with stretches.

The first Six combined add up to a 20-30 minute workout. Do each one with an entire song (3-5 minutes each)

CONCENTRATE on your muscles. Feel the muscles in your stomach working out.

You should not feel these moves in your back. If you do check your posture, check that you're shifting your weight properly and stretch stretch stretch.

Descriptions of the bellydance moves can be found in "Basic Moves" and Advanced Moves" sections.

Drills
1) Tucks - lower ab and lower core

2) Twists - upper abs and obliques


3) Chest drops and slides - upper abs and upper core


4) Advanced Hip Circles - Deep Core and obliques


5) Hands and Arms


6) Pick a Move Any Move - Brain workout and move improvemnt


Hip Sit Traveling Drill
Hip Slide Traveling Drill
Push Away Traveling Drill
Basic Hip Circle with Arabic Hip Circle

Drills

1) Tucks - lower ab and lower core

Do this drill for an entire song (such as Chicky) at least three times a week to work out your lower abs.

1. 8 tucks at a medium speed
2. 4 fast tucks down
3. 4 fast tucks up

ADVANCED: Angled Tucks - lower abs, lower core and obliques

Same as regular tucks except instead of tucking forward alternate tucking to the side to work out your obliques and deep core.
BACK TO LIST

2) Twists - upper abs and obliques


Do this drill for an entire song at least three times a week to work out your upper abs and obliques.
For the best results do a combination of A, B, and C:

A) Alternate flat feet with tippy toes.
B) Traveling and stationary.
C) Levels (up and down)
BACK TO LIST

3) Chest drops and slides - upper abs and upper core


Do this move slowly and concentrate on the muscles being used.

Do 4 drops alternating with 4 chest slides for an entire song.

1. Slowly drop your chest contracting your upper abs.
2. Release to neutral
BACK TO LIST

4) Advanced Hip Circles - Deep Core and obliques


Alternate with another move to give your back a rest.
Remember to keep your tailbone pointing down.

A) 4 SLOW Advanced hip circles with 4 FAST basic hip circles
B) 4 SLOW Advanced hip circles with one Arabic Hip circle
C) 4 SLOW advanced hip circles with 4 figure eights (play with the speed)

Tip: Keep this move slow and muscular.

ADVANCED: Try this on your Tippy Toes keeping it flat.
BACK TO LIST

5) Hands and Arms


For an entire song focus on your hand and arm movements ONLY.

A) Waves (think of your fingers going over mountains and valleys)
B) Flora's (looks like your scooping the inside of the bowl
C) Accenting your body. Examples: Around your face, across your chest hovering over your body traveling down or up.
D) Sexy walk while focusing on your hands
BACK TO LIST

6) Pick a Move Any Move - Brain workout and move improvemnt


1. Pick a song. (Example: Warda)
2. Pick a stationary move (examples: hip drops, figure eights...ect)
2. Pick a traveling move (example hip twist walk, Sexy walk...ect)
3. Pick an accent move (example chest pops/lifts/drops...ect)

Now turn on the music and practice those three moves with A, B, and C

A) LEVELS. Practice your stationary move with levels going up and down.
B) Travel. Using your traveling move, move forward, backwards, sideways, diagonally.
d) Use your Traveling move on your tippy toes
E) Try a different pose while doing your accent move. (Example: to the side, different arm positioning, with a lay back ...ect)
BACK TO LIST

Hip Sit Traveling Drill
Song suggestion: "Chicky"

With out using your hips:

1. Step forward with your right foot while doing a slight kick
2. Step forward with your back foot
3. Repeat walking forward, backwards, diagonally in a circle... ect

NOW ADD your hips and repeat repeat repeat
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Hip Slide Traveling Drill
Hip slides use a very basic shifting of weight that is used in a variety of moves such as hip snaps, circles and figure eights. Practicing this will help your body remember how to travel.

1. As your hip slides right move your left foot.
2. As your hip slides left move your right foot.
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Push Away Traveling Drill
The Push Away move is propelled by the opposite leg your a traveling in:
If you are traveling Right it is your left leg pushing and if you are traveling Left it is your Right foot pushing.

Without usuing your hips:

Traveling RIGHT:
1) Lift your right foot off of the ground
2) push yourself to the Right with your LEFT leg in a jumping motion.

REPEAT ON THE LEFT

Once this becomes second nature try real push aways.
BACK TO LIST

Basic Hip Circle with Arabic Hip Circle
practice combing Casic Hip Circles with Arabic Hip circles.

A) Try them alternating. 3 Basic hip Circles followed by one Arabic Hip Circle
B) Try A while traveling forward, backwards or sideways
C) Try adding a Basic hip cicle into the Arabiac Hip cirlce. While your in the side part of the Arabic do one. OR try one while your in the back.
BACK TO LIST