Belly Dance! - A Total Body Workout for Beginners

In this section you will gain skills in basic belly dance (become stronger, look taller and feel more confident):

• Grounded posture

• Positioning of feet and knees

• Pelvic tuck

• Shoulder and chest positioning

• Arms, wrists, hands and fingers

By improving your posture and stance, you are on your way to being stronger, more fit and confident. Congratulations!

In this section we will dance basic soft movements  (toning pelvis, lower abs and waist):

• Big hip circles

• Half circles

• Half circles on one hip (forward motion)

Activity: Please practice at least 10 minutes a day for toning and preparation for the cardio workout. Wow, you now know how to move your hips in a soft and sensual way.

In this Section, although, there are four figure eights, I will teach you two  (to tone legs, hips, waist):

• Forward figure eight (using hip slides and hips twists)

• Upward figure eights (using hip slides and hip/heel lifts)

Congrats, you have just learned two beautiful, sensual, hip movements.

Please practice at least 10 minutes a day for toning and preparation for cardio workout.

In this Section you will learn how to dance three types of shimmies (toning thighs and buttocks):

• Twist Shimmy

• Vibrational (controlled shimmy)

• Relaxed shimmy (keeping thighs and buttocks relaxed)

Congrats, you have just learned how to shimmy, something every woman should know…

In this section you will learn sharp hip moves (toning legs, buttocks and hips):

• Hip Bumps

• Up/down hips facing mirror

• Up/down on one hip - accent up  

Congratulations, you are on your way to stronger, firmer hips and buttocks.

As always, please practice at least 10 minutes a day for toning and preparation for cardio workout.

In this section you will learn upper body movements (strengthening shoulders, pecs, side muscles, upper abdominals and back muscles):

• Shoulder accents forward and back

• Chest slides

• Up and down chest

• Chest accents up

You have just learned basic ribcage movements and toned your upper body :)

In this section you will tone your arms, shoulders and hands dancing:

• Hand Circles

• Shoulder Rolls

• Snake arms

Impressive! You have just completed learning the basics! 

Please practice at least 10 minutes a day for toning and preparation for cardio workout.

Then, on to traveling steps!

In this section we will dance all sections in eight counts 

• Twist steps, then sharp hips lift/drops, then twist step, ending with half circles going back or forward (your choice)

• Grapevine, then up/down chest, then grapevine, ending shoulder accents

Again, practice as often as you can. You are now beginning to condition and strengthen your heart with this more aerobic workout.

In this section we will continue strengthening our hearts and lungs with:

• Arabesque walk with shoulder rolls, then snake arms at ends (four sets)

• Side walk with half-hip circle forward, and shoulder shimmies at ends (four sets)

Congrats you are now working your lungs & heart!

• Side to side step with upward eight on one hip, then upward figure-eights in place

• Forward back steps turning left, with shimmy hips in between

Remember practice, practice, practice for toning, muscle and cardio strengthening, and last but not least to improve your short-term memory :)

You are working the legs, arms, pelvis, and abs, as well as improving cardio endurance:

• Basic Egyptian Walk, then arms with hand circles

• Back, forward, back step with pelvic rock, then forward figure 8s

A hearty congratulations to you! You have completed ALL the combinations in this course and with practice you will soon be at the level where you can go full out with the total body cardio workout section of this course! Practice this section and all the previous sections until you feel you comfortable with these steps. They don't have to be perfect...

It's up to you when you believe you are ready to begin the Cardio Workout! 

Congratulations, you are becoming fluid and graceful in your movements and continuing to build cardio and respiratory endurance!

In this section, we will warm up the entire body starting with the neck going down. We will also add stretches and breathing to prepare for the cardio workout,

CONGRATULATIONS on COMPLETING THIS COURSE!

It's time to put all you have learned together into an exciting cardio workout! This workout may include a couple of 5-10 second breaks for water, to catch your breath or to change the music; please keep moving during that time.

These combos should feel familiar to you, but remember to go at your own pace. Listen to your body. We will start dancing rather slowly to a basic Upper Egyptian rhythm and then to faster rhythms.

If you haven't worked out in a while I recommend starting with just 5 minutes and increase by 5 minute increments every few days or whatever feels comfortable for you. The important thing is to listen to your body and go at your own pace.

Please Stay tuned for my bonus lecture on the wonderful benefits this dance has to give on all levels!

Excellent Job! Not only did you give your heart and lungs a great workout, you are also gaining the skills to dance a time-honored art. You are on your way to a whole new fit and beautiful you!

In this section, I will share with you about the further therapeutic aspects of the belly dance for the heart, mind and soul. Please feel free to visit my website: www.daleela.com for videos and adventure stories, as well as to read free excerpts from my 2 books, "Belly Dance Wisdom for Fitness, Pregnancy and a Divine Sexuality" and "I Know Who I Am When I Belly Dance". Or visit: https://booklocker.com/books/4076.html

For digital files of the drum music please contact professional middle eastern drummer, briannutson@icloud.com.

A big heartfelt thank you and I look forward to publishing further classes on the amazing healing benefits of the art of belly dance for women of all shapes, ages and sizes...