Bellydance Homework

Here are a few drills and combinations I wrote on my Bellydance Willow Facebook page (http://www.facebook.com/bellydancewillow). All notation is written out and abbreviated in SS Format.

All Students - Work on isolating the upper and lower abdominal muscles separately. Just the upper - contract and release. Just the lower - contract and release. Then work on alternating the contractions between the upper and lower abdominal muscles, eventually smoothing it out into a belly roll.

B1 Students - Begin walking quarter time (1/4t) downbeat Right. Add alternating glute squeezes half time (1/2t) downbeat Right (DbR). You will do two glute squeezes (R L) for every step. When you are ready, increase the walking tempo to half time (1/2t) and the glute squeezes to full time (1/1t).

B2 Students - Walk 3 counts, Low Jazz Passe' on 4 (Walk23 Passe') Half Time (1/2t) downbeat right (DbR). Alternating glute squeezes full time (1/1t) downbeat right (DbR). Finger Cymbals 3's. When you feel comfortable with the alternating glute squeezes, change the bellydance move to twists. Everything else stays the same.

Layer Drill - Pas de Bourre' full time (1/1t) downbeat right (DbR). Twists full time (1/1t) downbeat left (DbL). Undulation Up to Down (UtD) half time (1/2t) downbeat upper back (DbUB). Finger Cymbals - 4 5 5.

Interval training is more effective than steady state aerobic activity. Short bursts of high intensity activity followed by short intervals of low intensity activity/recovery, rinse, repeat. Start incorporating bursts of Double Time Glute Squeezes with Double Time Footwork aka Running Shimmies, into your daily routine. You will develop your shimmies, glute and leg strength and increase your cardiovascular health!

Bellydance Homework

Footwork Combinations to practice - Enjoy!

• Combination 1
  
• Starting Right - Step Touch - 4 counts
  
• 3-step turn to the Right, starting on Right foot - Twist Left on last count - 4 counts
  
• Repeat to other side starting with Left foot.
  
  
  
  
• Combination 2
  
• Footwork - Front, Middle, Back, Middle on Right foot - 4 counts
  
• Push Turn Forward on Right (turning to the left) - 4 counts
  
• Repeat
  
  
  
  
• Combination 3
  
• Chasse' back Full Time (RLR LRL) - 4 counts
  
• Cross Touch - 4 counts
  
• Chasse' forward Full Time - 4 counts
  
• Cross Touch - 4 counts
  
  
  
  
• Combination 4
  
• Chasse' back Full Time (RLR LRL) - 4 counts
  
• Walk forward 3-steps starting on Right foot, Passe' Left on count 4 - 4 counts
  
• Chasse' back Full Time (LRL RLR) - 4 counts
  
• Walk forward 3-steps starting on Left foot, Passe' Right on count 4 - 4 counts
  

Repeat entire combination to different types and tempos of music. See how the feel of the music makes your moves feel different. Express the feeling of the music in the moves.

Any questions, e-mail me - bellydancewillow (at) gmail (dot) com

Have fun and don't forget to do your squats and glute squeezes!

Bellydance Homework

From time to time, I will leave homework here for my students. Feel free to use these combinations for your own practice. Remember, it's not just what you do in class that will make you a better dancer, it's what you do OUT of class that matters most!

Walking Half Time - Playing longa (3's) continually. The third beat of every set will be the downbeat.

When you are comfortable playing 3's, intersperse 7's in the 3's evenly spaced. 337 337 or 373 373.

For a challenge, play 3 4 3 4 - R L R RLRL R L R RLRL, while walking.

When you are comfortable, add Pelvic Locks Full Time Downbeat Back.

Don't forget to work these combinations backwards, and to each side.

More in class...