Belly dance is a great workout, and there are tons of belly dance moves that will firm and tone your body in all the right places! The best part? It’s super easy for all women, even those without any dance experience at all. Doing all of these moves combined will give you a full-body toning workout. These belly dance moves are good to do when you want to get up and moving, but don’t want to work up a sweat.
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1. Basic Shimmy
The most basic of belly dance moves is the shimmy, and it’s relatively easy to learn. This move is absolutely fantastic because it works your entire core, from your abs, to your oblique muscles, and even your leg muscles. Once you have the shimmy down, even if you can’t go full-speed (it’s all about technique, not ability!), I recommend finding a song that you can comfortably shimmy to on beat. Dancing to it once a day will give your muscles a great workout, and I promise you’ll see a difference in the tone in no time!
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To master the basic shimmy, start by standing with your feet hip-width apart, keeping your knees slightly bent. Let your shoulders relax and start to shake your hips quickly side-to-side. Remember, it's not about how fast you can go but rather maintaining the correct technique – it’s a controlled, even motion. As you become more comfortable, try to increase the tempo while ensuring your upper body stays relatively still. Consistency is key, so keep practicing, and soon enough, you'll notice a sleeker silhouette and enhanced muscle definition. Plus, it's a joyous way to boost your mood and confidence!
2. Snake Arms
A great way to tone your arms is with the snake arms move. I took a belly dance class last summer, and one day my teacher had us do a snake arm drill for five minutes straight. At first it doesn’t seem like such a workout, but after awhile you can really feel the tension in your muscles. Try to do it for as long as you can to get the most toning.
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This snake arms technique targets the biceps, triceps, and shoulder muscles in a surprisingly effective way. By maintaining a fluid motion akin to a snake's sinuous glide, not only do you contribute to muscle toning but also enhance flexibility and control. The continuous, gentle movement causes the muscles to contract and lengthen, almost resembling a dance of strength training. Remember to keep your shoulders down and relaxed, and focus on the grace of the movement. You might just find that the combination of rhythm and resistance becomes a meditative, yet powerful, form of exercise.
Frequently asked questions
3. Small Hip Circle
If you’d like to do some easy work on toning your abs, this small hip circle will do a great job of that. It takes a lot of muscle control to keep the movement contained, which is why it’s actually better to do a smaller circle as opposed to the larger hip circles.
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To execute this move, stand with your feet hip-width apart and bend your knees slightly. Engage your core as you move your hips in a small circular motion, visualizing drawing a small circle with your hips. Remember to breathe and keep the movement smooth. It’s easy to underestimate the power of simplicity, but this controlled motion of the hips can effectively engage the lower abdominal muscles, aiding in strengthening and toning them without the need for any complicated or high-impact moves.
4. Vertical Figure 8
This is one of my favorite moves, mostly because it’s incredibly sexy and it’s something you can use in just about any form of dance. (As a tip, this is a move you can pull out if you’re at a club and you really want to impress a guy.) But, that aside, it’s a move that will tone those oblique muscles, which will help in getting rid of love handles if you have them. Just like with the shimmy, find a song you can do these to for the entire duration of the music and go for it!
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The Vertical Figure 8 involves undulating your hips in the shape of an 8. Stand with your feet hip-width apart and soften your knees. Imagine a vertical figure 8 with the top loop in front of you and the bottom behind. Articulate your hips along this path. Begin with your left hip moving forward and up, then slide it back and down, and do the same with your right hip to complete the 8. This fluid motion is not only sensual but also a great workout for your lower body muscles. Keep your abs engaged for stability and maximize toning.
5. Horizontal Figure 8
More ab work, because belly dance is all about, well, the belly. But these horizontal figure 8s will also work on your back muscles. I know I have a problem with a little extra fat on my lower back, so doing these helped to tone the muscles and when I lost weight, I have to say I looked good.
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This move is incredibly fun once you get the hang of it. It's like drawing infinity signs with your hips – flowy and continuous. Don't worry if it feels awkward at first; practice makes perfect. Just imagine your hips are a paintbrush, and you're creating art. Remember to keep your upper body as still as possible to really isolate those lower back and abdominal muscles. And once you start trimming down that waistline, you'll love how your midsection starts to get that sculpted look. Trust me, paired with a healthy diet, horizontal figure 8s can be your secret weapon for a toned back and belly.
6. Interior Hip Circle
This is really great for toning the lower abs, which is where I think a lot of women may need the help. I know for me personally, the fat goes more to the bottom of my stomach, so toning my lower abs helps to reduce that. If you have the same problem I do, then the interior hip circle is for you!
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To get started with the Interior Hip Circle, stand with your feet apart, knees slightly bent, and maintain a straight posture. Begin by pushing your hips forward, then to the side, back, and to the other side, effectively drawing a circle with your hips. Ensure the movement is smooth and controlled, focusing on using your lower abdominal muscles. As you get more comfortable with the movement, you can increase the size of the hip circles for a more challenging workout. Remember to engage your core throughout the exercise to maximize its toning effects. It's not just about moving your hips; it's about creating that internal burn that builds muscle and sculpts your midsection.
7. Belly Roll
Ah, yes, the belly roll. I’d say that most people are familiar with the belly roll when it comes to belly dance, however it’s not as simple as many would think. It takes a lot of precision and ab control, which makes it a really intense toning workout for all the muscles in your abs. The belly roll takes some mastering of isolation of the upper and lower abs, so don’t worry if you don’t get it at first. Keep trying, that’s the most important part.
Belly dance has become a daily part of my life, and ever since I started, I’ve noticed a considerable toning of my muscles. I really hope these moves help you! I challenge you to try this “belly dance workout” everyday for a week, and let me know if you see results!
Comments
Manaal: This is fun!!!
Mariena: This app keeps getting better and better! Thank you for writing this article, just what I wanted :)
Lulu: Omg thank you so much!! Belly dancing really helped me!❤️❤️❤️
Johanna: That belly roll is amazing!! I don't think I could do that.
Thiviya:
Dee: Ohmygawd. My hips don't move! This is so hard. It's fun though. Even though I can't get it just right.. Never been the one for dancing..
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