Belly dancing is a form of dance which many are familiar with but few people understand the effects it has on the body. Belly dancing uses moves which come naturally to the female form such as graceful hip drops, rolls and pivots which make use of the muscle groups in the abdomen, pelvis, trunk, spine and neck, working with the body, rather than against it. Belly dancing has many benefits.
Improves Posture and Muscle Tone
Your spinal column has more bones and ligaments than any other body part. It has 33 vertebrae which are stacked together in a column joined together by cartilage and ligaments. Almost every movement the torso makes depends upon the spinal cord’s flexibility and function. Movement in the trunk and pelvis area is created by muscle groups that attach to the ligaments and vertebrae. Belly dancing tones these muscles and maintains flexibility safely and effectively.
The joints and ligaments in the lower back and hip are put through a range of gentle, repetitive moves by doing hip drops, circles, figure eights and shimmies. This helps to boost the flow of synovial fluid in the joints. The pelvis is tipped forward when movements are properly done and this is a neutral position that help in the prevention of lower back problems. The disks in the back are under almost constant compression due to sitting and an inactive lifestyle but belly dancing counteracts this and helps relieve stress to the back.
Toned muscle improves posture as well as helping in the prevention of back pain when the muscles are weak and this makes spine curves forward unnaturally. We have small muscle groups deep in our backs that are normally not exercised enough but belly dancing uses these muscles and strengthens them. During hip drops and figure eights, the muscles which surround the hip are used. The hip is the largest joint in our bodies and using these muscles improves flexibility and suppleness. Also improved balance from walking can come from improved hip flexibility.
Muscle in the arms and shoulders are toned when doing lifts, circles and the rippling motion and snake arms. Holding the arms in the air is an significant part of belly dancing, even for beginners so the toning effect is often obvious early on.
Belly dancing is considered a weight-bearing exercise as you are on your feet and moving about. Osteoporosis can be prevented by weight-bearing exercise and it can also strengthen your bones. As you become more balanced and poised, the overall toning effect can lead to an improvement in self-image. As long as the movements are done correctly, there is a minimal risk of injury in belly dancing because it is a low impact exercise.
Prepares the Body for Childbirth
The movements which are used in belly dancing helps to toughen the muscles you use during the childbirth process. The toned abdominal muscles and natural hip tucks teach you how to move your pelvis when expecting. These are actually similar to the “pelvic rocking” taught in prenatal classes. This form of exercise facilitates natural childbirth and is an excellent post-natal exercise to help with abdominal tone. During the first weeks after childbirth, while healing, caution is needed and belly dancing works the muscles gently and effectively, if done in a very gradual manner.
Helps You Lose Weight
Depending upon the intensity of the workout, belly dancing can burn up to 300 calories per hour. It can be part of a good weight loss programme if you combine it with a sensible diet.
It is best to combine the flexibility and muscle training you get with belly dancing with an aerobic workout such as swimming or walking on the days you do not have a belly dancing class. Most classes only take place once or twice a week so this should be easy for you to do. The aerobic workout works large muscle groups and the belly dancing enhances strength and coordination of small muscle groups in the trunk, hips and arms. This combination means your entire body will feel the benefits.
Exercising the abdominal area will help move food along the digestive system. Therefore belly dancing helps to aid digestion.
Reduces Stress
The subtle rhythms and traditional moves of belly dancing are calming in today’s stressful world. A mind filled with stress can relax with the repetitive movements and the concentration which is needed in order to perform them.
Stress can cause your body to tense up. This causes contractions and spasms in muscle groups, such as those in the neck, shoulders and back and when this happens lactic acid build up, causing soreness. Also blood flow to the affected areas decreases as well.
Belly dancing gently stretches and uses these muscle groups, making the blood flow increase and the lactic acid to be flushed away. As stresses muscles are gently exercised they are relaxed. The body becomes more flexible and pain in the back and neck areas can be reduced.
Belly dancing is a fun and healthy way of exercising. It conditions and tones the body while allowing you to tune into the natural movements of your body. It can refresh, relax or even invigorate you.
Written by DonnaMarie
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