Easy step by step belly dancing for beginners

A belly dance is an ancient Middle Eastern dancing style that is versatile and unique. Belly dancing tones and exercises the whole body. In addition, it can be a great way to arouse your partner or an enjoyable way to bond with your girlfriends. Belly dancing includes different blends of folkloric steps from North African and Middle East traditional dances.

Learning how to move the feet is essential for proper execution of the moves.

The feet movement can be enhanced by proper head placement, arm movements, rhythm and direction changes.Easy step by step belly dancing instructions for beginners:

#1 – Dress the part: look for clothes that are stylish and modern but ensure they are comfortable. Long loose skirts would be ideal. Check out our article on how to crate your belly dancing costumes.

#2 – Get some music: ensure that you buy a CD of the Middle East belly dance music. Such CD’s will make the learning process easier since they set the dancing mood and assist you learn the belly dancing rhythm. Such CD’s are available at the local music stores or online music stores. Study and understand the rhythm of the Middle Eastern music.

#3 – Do a warm up exercise: a belly dance exercises a lot of muscles including some that you forget to exercise. Therefore, you should warm up with a little exercising before you start dancing. You can try doing some head rolls as you try to loosen up other parts of the body as well.

#4 – Start with the head: move the head in circles as you try to maintain your head level. Start with clockwise then when you comfortable, move anticlockwise. Slide the head left to right. Ensure that you keep the nose and head level pointing straight.

#5 – Utilize the shoulders: once you are comfortable with the head movement, utilize the shoulders. Go up, forward, back then down as you shimmy your shoulders. Take the left shoulder back as you move the right one forward then move the left shoulder forward as you move the right one back. Gradually increase the speed so that you feel the impact in the ribcage.

#6 – Work the ribs: try sliding the ribs from one side to the other without using the hips. Slide the ribs from right to front to the left then back in circles.

#7 – Roll the belly: belly rolling is the most popular style in belly dance. Pull in the top and bottom half then release them. Release the top first followed by the bottom. Start slowly then increase the speed gradually until it feels natural and easy like your belly is rolling.

#8 – Use the hips: shimmy the hips as you keep the torso still. Start moving the hips from one side to the other slowly and increase the speed gradually. With your knees bent and still ribcage, circle the hips. Move the hips in circles and switch to move them other way.
Drop your hips: place most of your weight on the right foot and slide it so that it is ahead of the left foot. Ensure the knees are bent. Raise the left arm over your head and put the right hand out to the side. Bring the right hip up, then drop it back.

#9 – Do not forget to use the arms and hands: visualize the arms as puppet snakes. Lift the right arm, lift the shoulders, the elbow, wrist and the fingers. Lower the right arm as you lift the left arm in a similar manner. Practice this till the exercise is fluid and comfortable. You can also try making circling with both arms and add some variations to the belly dance to make it more interesting.

#10 – Pick the unique finger dancing symbols: to really enjoy belly dancing, use finger dancing symbols. They are available on the internet or at the local music store. They assist you to maintain the rhythm. Slip the middle finger and the thumb at the elastic back of the symbol. Ensure that they are well positioned so that when you bring the fingers together the cymbals sound. Start with right left right. Chime the dancing symbols with the rhythm of your music.

Practice: after understanding the basic moves, try doing the advanced belly dancing styles.

Belly dancing is enjoyable and exercises many parts of the body. For easy learning, purchase videos and books that contain easy step by step belly dancing instructions. You could even check our home belly dancing class, just click the following banner, and start belly dancing from the confort of you own house!

8 tips to belly dancing success

1. Don’t worry – join in

Belly dancing can be practised by anyone (male and female). You don’t require an athletic body; moves are soft, elegant and easy to follow.

2. Select a style

Pick a teacher that dances the style you want to learn – Egyptian, Turkish, American cabaret, tribal, fusion… Techniques and music differ.

3. Dress  down for lessons

Yoga pants and a comfy top (preferably with midriff bare) are best for a belly dance class. Pick an outfit that allows your teacher to watch your hips; a hip scarf will help define your movements. Dance barefoot or in ballet shoes.

4. Learn the basics

Undulation is a wave of the torso and hips. Stand feet forward, knees slightly bent, belly pulled in, chest lifted, shoulders back. Lift the chest up, then drop it in towards the shoulders. Tuck the pelvis in to the spine, then return pelvis to the neutral position.

5. Start to shimmy

With feet flat and knees slightly bent, move your knees and hips up and down alternately but gently and quickly. A hip scarf (with bells or charms on it) accentuates this.

6. Express yourself

A smile is the best facial expression, though some styles require serious looks to convey story. Key is not to appear like you’re counting steps.

7. Graduate to the proper costume

Authentic outfits consist of bra, belt and skirt: Turkish costumes usually include chiffon skirts, to flatter turns and walk steps; Egyptian ones are more fitted. Both use lots of beads and sequins.

8. Learn the background

To dance authentically, learn the culture. Visit Turkey, watch local dancers, listen to the local music.

The Flat Belly Diet

The Flat Belly Diet: What It Is

It sounds like a dream come true: Eat certain foods and banish belly fat forever.

The Flat Belly Diet promises a flat belly and weight loss of up to 15 pounds in 32 days. "A flat belly is about food & attitude ... not a single crunch required," it boasts on its cover.

Written in the first person by Liz Vaccariello, editor-in-chief of Prevention, along with Cynthia Sass, MPH, RD, former nutrition director at Prevention, the Flat Belly Dietis targeted to the millions of Americans who want to notch off a few inches or more off their waistline. After all, who doesn't want a trimmer belly?

The basic Flat Belly Diet plan is a 1,600-calorie Mediterranean-style diet with an emphasis on wholesome, unrefined foods including fruits, vegetables, whole grains, nuts, beans, seeds, lean protein, and very little red meat (once a month). 

According to the authors, the secret ingredient in the Flat Belly Diet that whittles away belly fat is the addition of a monounsaturated fat, or MUFA, at every meal. MUFAs are found in olives, avocados, nuts, seeds, dark chocolate, soybean, flax, and olive and sunflower oils.

"Research shows that MUFAs have health benefits and target belly fat. They also help control satiety, so by adding in one MUFA at meals and snacks it is easier to stick with the plan and lose belly fat," explains co-author Sass.

Before starting on the 28-day plan, dieters go on a 1,200- to 1400-calorie, four-day anti-bloat jump-start period designed to reduce bloating and get dieters in the mind-set of a healthier eating plan. During the jump-start, dieters drink 2 liters of daily "sassy water," a blend of spices, herbs, citrus, and cucumber. "We tested the diet plan on 11 volunteers and they told us the flavored water reduced bloating,constipation, helped them feel better and get rid of that sluggish feeling," explains Sass.

There's a lot of girlfriend-sounding advice from journalist Vaccariello, who is not a medical professional, along with more credible "notes from our nutritionist" that feature registered dietitian Sass. Success stories of the 11-member test panel are sprinkled throughout the book.

Exercise is optional but encouraged. An entire chapter is devoted to the flat belly workout with diagrams of exercises, walking plans, and a 28-day workout plan.

The Flat Belly Diet: What You Can Eat

Whether you are a vegetarian or a meat eater, have food allergies, or are lactose intolerant, this plan can be adapted to meet your individual needs. The plan calls for four, 400-calorie meals spaced every four hours, and each meal includes a MUFA.

Dieters don't count calories. Instead, they choose from a list of 28 interchangeable mix-and-match breakfasts, lunches, dinners and snack packs. Food lists with portion sizes and calories allow flexibility in creating snack packs and can be used whenever you need it most. Eighty recipes are included with nutrient analysis of calories, protein, carbohydrates, total fat, saturated fat, cholesterol, sodium and fiber.

Sample Anti-Bloat Menu

Breakfast: 1 cup Rice Krispies, 1 cup skim milk, 1/2 cup pineapple, 1/4 cup sunflower seeds

Lunch: 3 oz chunk light tuna in water, 1 cup carrots, 1 light string cheese

Dinner: 3 oz chicken breast, 1 cup mushrooms sauteed in 1 teaspoon olive oil, 1/2 cup brown rice

Snack: pineapple smoothie (1 cup skim milk, 4 oz. pineapple, and 1 tablespoon flaxseed)

2 liters sassy water

Sample Flat Belly Menu

Breakfast: Apple almond oatmeal

Lunch: Pesto ham and cheese sandwich on whole-grain English muffin with lettuce & tomato and 1 cup grape tomatoes

Dinner: 3 oz grilled salmon steak with 2 tablespoons almonds, 1 1/2 cup green beans

Snack: 1/4 cup hummus with 2 tablespoons pine nuts and 1 cup red pepper strips

Calories of meals and snacks during the diet phase are controlled at 400, but the other nutrients can vary. "You can get up to 40% of your calories from fat if you choose the higher fat menu items," says Sass, which exceeds the National Institutes of Health recommendation of 20%-35% of calories.

On the web site, individuals can alter the calorie levels from a low of 1,200 to a high of 2,000 by modifying the snack. Dieters can also send email questions to the authors.

The Flat Belly Diet: How It Works

The premise of the Flat Belly Diet is that if you trim calories to 1,600 per day, add a MUFA at every meal, eat every four hours, and get regular exercise (although this is optional) you will lose weight and belly fat.

For people who skip meals or don't eat breakfast, the structure of the diet can help change bad habits into good ones.

Chances are you will lose belly fat on the Flat Belly Diet, but not because of the MUFAs. When you lose weight, you are more likely to lose it in your midsection regardless of the type of weight loss plan, says Michael Jensen, MD, Mayo Clinic obesity researcher and endocrinology specialist. The plan promotes a lifestyle of overall healthy eating, weight control, stress reduction, and exercise that could be sustained beyond the 32 days. Log onto flatbelly.com for added support, motivation, additional menu plans, and the option to print shopping lists or track nutritional intake. 

Beyond the diet book, a series of flat belly cookbooks, a pocket guide, journal, workout, and an online diet option are also available.

The Flat Belly Diet: What the Experts Say

While losing belly fat is important to your health -- extra pounds in your midsection increase your risk of cardiovascular and other diseases more than extra weight in your hips and thighs -- scientific research is scant on diets that specifically target belly fat, Jensen says. And MUFAs are no magic bullet.

"There are so many variables associated with weight loss that it is premature to associate belly fat with a specific food or diet plan," Jensen says.

Christine Rosenbloom, PhD, RD, Georgia State University professor emeritus, also questions some of the advice in the book. "The science behind the jump-start plan associated with stress, gum chewing, bulky raw foods, drinking carbonated drinks, alcohol, coffee, tea, and acidic fruit juices is pure speculation and not based on scientific research," she says. "There is not adequate scientific evidence to link lack of sleep, stress, or MUFAs to a reduction in belly fat."

She likes the addition of the healthy fats because they make dieting easier and deliver important nutrients like fat-soluble vitamins. But she cautions dieters to watch the portions of high-calorie fats. "Monitor your portions because it is so easy to overeat things like nuts and guacamole and if you are not careful, they will causeweight gain instead of helping you lose weight," she warns.

Losing 15 pounds in 32 days is most likely the result of losing water weight, not the fat loss that dieters seek. "A pound of fat equals 3,500 calories, so to lose 15 pounds in 32 days of real fat, you would need to burn off 1,640 calories each day and that is not likely," she says. Losing weight quickly can be a real motivator as long as dieters recognize that real fat loss is slower and more likely to be at the recommended safe rate of 1-2 pounds per week. Additionally, Rosenbloom notes, research does not support the notion of spot reduction for losing belly fat.

Rosenbloom says, "To keep your belly in check, remember the acronym SED:Strength training to preserve muscle mass, Exercise aerobically to burn fat, and your Diet should be healthy, calorie-controlled, and include heart-healthy fats."

Flat Belly Diet: Food for Thought

You can lose weight on The Flat Belly Diet plan, but don't be fooled into thinking MUFAs have magic belly-flattening nutrients capable of melting away belly fat.

It is a calorie-controlled, Mediterranean-style diet plan that can help you lose weight in a safe and effective manner. The Mediterranean diet has been proven to be a nutritious and healthy plant-based plan that is good for your heart and overall health.

What will melt body fat, including belly fat, is losing weight on a well-balanced plan like this one or any other healthy, calorie-controlled eating plan.

Kathleen Zelman, MPH, RD, LD, is director of nutrition for WebMD. Her opinions and conclusions are her own.

from:http://www.webmd.com/diet/features/flat-belly-diet