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Hi, I'm Veena.
And I'm Nina.
We have practiced belly dance for many years and have studied from some of the best teachers
in the world.
We found that when the movement is done well, it can be a very demanding workout.
We would like to share with you the knowledge and techniques that were passed on to us.
The key to a healthy and fit body is regular exercise, but it is not always easy finding
a fitness routine that is truly enjoyable.
We have designed this workout to isolate traditional belly dance movements on the hips and thighs,
but in a fun way.
The moves are easy to learn and in no time at all you will feel and see a dramatic improvement.
And we know you will have a great time.
Right leg crossed over the left.
Back straight and gently circle your neck, releasing any tension.
Breathe.
And circle.
And circle.
Keep breathing.
Raise one arm above, gently rock forward and back.
Keeping your balance and back.
Keep your upper body lifted.
Both arms cross forward and back.
Cross and open.
Feel the stretch in the hips and back.
Now twist at the waist.
Remember to keep your upper body lifted.
Feel the stretch in the hips.
Switch feet.
Circle your neck the other way, releasing all the tension.
And the other arm.
Rock forward and back.
Both arms up and back.
Breathe in and out.
And to the other side.
Take a deep breath in and exhale.
Now both legs in front and stretch your hamstrings.
Try to touch your toes if you can.
Relax the neck.
Breathe into your lower back.
And breathe into your neck.
Relax both feet.
Feel the calves and the hamstring stretch.
Keep breathing.
Stay relaxed.
Rotate your ankles and your knees.
Circle and circle.
Now the other way.
Now on your side, bending the top leg and straightening the bottom leg.
From behind the ear, lift the bottom leg with pulsing beats.
Pulse up.
This is a great exercise for your inner thighs or adductor muscles.
And hold.
Feel those muscles in your inner thighs.
Point your toes.
Now bend the bottom leg and straighten the top.
Contract in and out.
And hold.
Diapetra position.
Foot down and stretch over.
You may look to the ground or look up to the ceiling.
Now the other side.
Bend the top knee and straighten the bottom leg.
And pulse it up.
Keep breathing and smiling.
Hold.
Great for your inner thighs.
Bend the bottom leg and straighten the top as you contract in and out.
And hold.
This is a hard one.
Our famous Cleopatra position.
Switch hands and stretch.
Feel the toning in the supporting arm.
Fold your arms like a genie.
Egyptian stance.
Repeat parallel, one foot in front of the other.
Working the thigh, bend the back knee, down and up.
Switch to the other side.
Arms in front into a genie position.
The genie stretch is great for your calves.
Keeping the heels on the ground and bend the forward knee.
Now bend and down.
Feel those legs working.
Keep going.
Weight on the forward foot, back heel lifted.
Squeeze your cheek.
Release.
Isolate the movement to the butt muscle.
Squeeze.
Release.
Make sure you're squeezing tight.
The tighter the better.
And squeeze, squeeze, squeeze, squeeze.
Add your knees.
Change arms.
Squeeze, squeeze, squeeze.
Switch sides.
Squeeze.
Release.
Squeeze.
Release.
Squeeze.
Release.
Squeeze.
Release.
It's great for the glutes.
And double time.
Squeeze, squeeze, squeeze, squeeze.
Incorporate the knees into it.
Now the arms.
And squeeze, squeeze, squeeze, squeeze.
Let's do hip circles.
Side.
Back.
Side.
Front.
Really stretch those sides.
Smooth it out.
Circle.
Keeping your arms to the side.
Soft knees.
Other side.
Side.
Back.
Side.
Front.
Stretch it.
And back.
Stretch it.
And front.
Now connect the points to a smooth circle, loosening up the hips and loosening up the
spine.
Stop.
Now circle to the side.
Draw crescent shapes with your hips.
Circle and stop.
Circle and stop.
Let's add our feet.
Circle.
Feet.
Circle.
Feet.
Circle and touch.
Let's add our arms.
Arms out to the side, to the temple.
Side.
Temple.
If you can't do this movement, just do the hips.
Down, down, down, down.
Hip drops are a great way to work your glutes.
Drop, drop, drop.
Work your supporting leg.
Add the arms.
Drop, drop, drop, drop.
Let's switch sides now.
Weight on the back leg.
Ready?
Down, down, down, down.
This is a great move in belly dancing.
One arm up and one arm to the side.
Drop, drop, drop, drop.
Using your supporting leg.
We're going to change our hips to the opposite direction.
This time, lift your hip up, up, up, up.
Keep your inner thighs together.
That's it.
Keep going.
Up, up, up, up.
Add the arm.
Over, over, over, over.
These hip lifts and hip drops are a must in belly dancing.
Other side.
Hip up, up, up, up.
Add the arm.
Over, over, over, over.
Remember, if the movements are too strenuous, go at your own speed.
Using both legs.
Side, side, side, side.
Hip, right, left, right, left.
Let's coordinate this movement with a walk.
Walk forward, side, side, side, side and back.
This is challenging.
You may stand still if it's too hard for you.
Forward.
And back.
Step, step, step, step.
Arms out to the side and onto your toes.
Create tiny steps in place with even beats.
Right, left, right, left, right, left, right, left.
Great for your thighs.
Keep your posture straight and your chin up.
Faster.
Keep breathing.
Keep going.
Stay on your toes.
Now let's twist.
Forward, twist, forward, twist.
This type of shimmy is great for your inner thighs and calf muscles.
Now grab a pillow or towel for padding.
And let's stretch those thighs we just worked out.
Keeping your torso facing forward, knees hip width apart.
Reach behind your heel for balance and lift the opposite arm.
Stretch it.
Now bend the elbow slightly for an extra stretch in the thighs.
Make sure you're breathing.
And the other side.
Reach back into your heel and stretch up.
Look up to the ceiling and stretch.
Now bend the elbow.
Keep stretching.
Arms in front.
Slowly rock back, keeping your back straight.
Rock back.
Slowly working the thighs.
Keeping your back straight and back.
Now let's use the undulating arms as we rock back.
Back and forward.
Beautiful arms.
The undulating arms keeps your mind off those working thighs.
Cat stretches are a great way to cool down.
Contract in.
Arch your back out.
Cross one leg in front of the other and stretch your hips.
Now switch.
Breathe.
This feels so good.
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