Core Movements of Beginning Belly Dance
Around the world, cultural and artistic influences have stamped their mark on the art. Core movements, though, remain a constant part of belly dance that gives it a globally recognizable “look”. These basic, or core movements, are:
1. Hip movements – rolling or slow
2. Hip movements – staccato or fast
3. Torso or Belly roll movements
4. Shoulder and Arm movements
5. Head and neck movements
6. Steps and Turns
Hip Movements – Rolling or Slow
Far and away the most recognizable movement to be identified as “belly dance” are the hip movements performed. Belly dancing requires constant motion in the hips; in this movement, the motion is relaxed and supple, often performed to slow music.
1. Hip Circles – Small, smoothly rolling hip circles are the first hip movement that most belly dancers learn. To perform this movement, stand in belly dance stance (feet forward and firmly planted, back straight, legs spaced to shoulder-width) and begin to pivot your pelvis in a continuous circle. Imagine that your body is suspended and held in place, with nothing but your hips and tummy area able to move. Then, slide your hips toward the right, smoothly forward, to the left, and then to the back; a constant, smooth circle. Try dropping your hands, one palm flat on your tummy and the other flat on the small of your back. You should be able to “feel” the circle. Also watch yourself in a mirror – you shouldn’t see much movement anywhere in your body except the hips and tummy. Start out with very small circles, working your way into larger ones as you become more comfortable with the movement. The larger hip circles will remind you of spinning a hula hoop around your waist – but using your hips instead of your waist. Your ribs and upper body should be quite still.
Hip Movements – Staccato or Fast
Fast hip movements are some of the most fun in belly dance. They are intended to be performed with attitude; tease, flirt, be woman when you perform these movements. Smile! No one has the same smile you do, and the fast hip movements will not only have your heart racing, but your smile widening with how much fun they are. Staccato hip movements are usually performed to very fast music, especially drums. The core staccato hip movements are:
1. Hip lift – Turkish, Persian, and Egyptian Gypsy dance makes a lot of use of the hip lift. I often find that the best way to describe performing this movement is to imagine yourself rising to sit on a cafÃ?© chair, or some other particularly high seat. Your hips lift upward while the rest of your body remains quite still. Isolate the movement to your hips and toes of the leg you are lifting. Standing in belly dance stance, quickly rotate your right heel outward, using your toes to “push” and lift your hip upward. Your whole body should not move with your hip, though. Look in a mirror and practice this movement, looking for the point when you figure out how to thrust your hip upward and keep the rest of your body held in place. This is the hip lift.
2. Hip drop – A very deeply Egyptian Gypsy movement, the hip drop is a deep downward hip movement. In contrast to the hip lift, where you will obviously drop your hip back down to normal height, the hip drop lowers your hip in a very seductive fashion. Again, look in the mirror to make sure your whole body doesn’t “drop” when your hip does. Rotate the heel of your right foot inward, flexing your knee just slightly, allowing your right hip to drop down. The rest of your body should remain proud and tall, not dropping with it.
3. Hip Shimmy – a wild, unrestrained movement that is probably the most fun and flirtatious of all belly dance moves. To perform the hip shimmy, slowly begin moving your hips in an alternating fashion. First, your right hip slides out, “pointing” over your right toes. Immediately after that, your left hip slides out and points over your left toes. Hold your arms extended down, slightly away from your sides, palms facing out, and let the vibrations begin. When you get the shimmy figured out so that you can sustain it without moving your upper body too much with it (your arms should be able to look completely still), try walking with the shimmy! This is a wonderful movement for when the rhythm of the music and drums speed up.
Torso or Belly Roll Movements
Gypsy-style belly dance doesn’t make as much use of belly movements than do other styles of belly dance, like Turkish, instead focusing on the hips. These core belly movements are included anyway because they are used in some fashion in most belly dance styles, and because they are such great fitness movements; toning the belly and waist. The core belly roll movements are:
1. Tummy Roll – Smooth, hypnotic, the tummy roll is a three-part motion that you can practice even in front of your computer at work. In this movement, the only part of your body that is used is the abdominal muscles. Your spine should remain completely unaffected. First, relax your belly completely, pushing out. Then, using your abdominal muscles alone, pull in the upper abs. Let this pull hold for just a second and then pull in the lower abs. Hold it, and let everything relax and push out again. Until you have the feeling of the individual pieces worked out, perform it with the pauses. Slowly work up to the point that you can roll the muscles in sequence without any pauses; you should be able to look in the mirror and watch everything roll just like a wave on the ocean.
2. Undulation – Similar to the tummy roll in that the movement resembles a wave on the ocean, a smooth “S” performed seamlessly, the difference between Undulation and the Tummy Roll is the use of the spine. Instead of isolating your abdominal muscles in this movement, you will feel your muscles, spine, and pelvis work in tandem to create the wave. Allow the weight of your body to move forward slightly at the rib cage, and then pull it back with your abs (both lower and upper) and finally with your pelvis. This movement is almost erotic, and you will recognize the feeling immediately. Practice in front of a mirror until you can see it roll smoothly without jerkiness.
Shoulder and Arm Movements
Snake-like movements and shoulder shimmies enhance bellydancing, and are often combined with the hip and tummy movements we’ve already covered to make things more complex. As with everything else we’ve covered, isolation is extremely important. Your arms should be natural and relaxed, and any movements made by them should not affect the rest of your body. The core shoulder and arm movements are:
1. Shoulder Roll – Similar to the Hip Circles, the shoulders move back and around in a small, smooth, circular motion. Your head and tummy should not move with them.
2. Snake Arms – This slow, mesmerizing movement is immediately recognized as a part of belly dance. Hold your arms at your sides and lift your right arm up, starting with the wrist and sliding to the elbow and finally the shoulder. Then, smoothly, swap the movement to the other arm. Focus on the placement of your elbows; this will help you maintain smoothness in your movement.
3. Shoulder Shimmy – The exact same movement as the Hip Shimmy, but using the shoulders this time. Another extremely flirtatious movement. Start out by slowly pressing your right shoulder back as your left shoulder slides forward, and smoothly but quickly alternate so that your left shoulder presses back while your right slides forward. Slowly begin to speed up. Your hands should remain still and level while the shoulders shimmy. If you feel the shimmy start to “jerk” or “tighten up”, slow back down and work your way up again.
Head and Neck Movements
For the most part, your head should be still during belly dance, remaining proud and forward. The core movement that might be used, especially in Egyptian gypsy style belly dance, is the neck slide:
1. Head Slide – To start this movement, feel your head become quite light. Your neck elongates just slightly. Then, making sure to keep your shoulders still and your neck straight as possible, begin to slide your chin from left to right. Do this slowly at first, your chin remaining level, your eyes straight ahead. In front of a mirror, it should look like your head is sliding on wheelsâÂ?¦ kind-of creepy at first, but effective in your dance.
Steps and Turns
Steps and turns are generally held off until you have a good feel for the isolated movements of belly dance. However, once you have a move like the hip shimmy figured out and working smoothly, try combining it with the core step point movement:
1. Step Point – This is a simple step that can be practiced alone long before you combine it with other movements. With your feet flat down, point your right foot out, enabling your hip to come forward and up slightly. Step down and slide your left foot forward in the same movement. Begin slowly, learning the feeling of this step, and then work it up to the speed of a normal walk.
~ These are the core movements in belly dance. Don’t forget to smile while you work; it makes you feel good! Always dance with attitude, showing off the goddess inside you. Most important of all, just have fun.
