The term belly dance is actually a misnomer, as it is a dance that actually involves every part of the body. The belly roll exercise is one of the few movements that focuses exclusively on the abdominal muscles, excluding all others. In a well-executed belly roll, the hips and spine don't move, only the abdomen does. Achieving this level of muscle control is a challenge, but with practice, you will be able to overcome it!
Steps
Method 1 of 2: Isolate the Lower and Upper Abdominal Muscles
Step 1. Stand in front of a mirror
Standing in the dance position: feet and knees together and facing in the same direction, knees slightly bent. Slightly bend your pelvis. Lift your chest and bring it out, away from your hips.
Step 2. Place one hand on your upper abs, just below the rib cage
Place your other hand on your lower abs, just below the navel.
If possible, remove or roll up the shirt so that you can see the muscles moving in the mirror
Step 3. Contract and suck the entire abdomen
Imagine pulling the navel towards the spine.
Step 4. Practice expanding your upper abdominal muscles only
Then contract them inward again. You should feel the pressure of the upper abs moving under your hand. The lower abs should not exert any pressure.
Step 5. Suck your upper abs towards your spine
Practice the same movement, expanding and contracting only the lower abdominal muscles. You should be able to feel the lower abdominal muscles moving in and out under your hand, while the upper ones remain contracted.
- Your hips and spine shouldn't move, even while exercising your lower abs. You're swaying your abdominal muscles, don't use them to sway your spine and hips. If you have difficulty isolating your abdominal muscles, perform the belly roll while sitting on the floor, lying on your back, or perched on the end of a chair. Lean back in the chair and support yourself with your hands, keep both legs straight in front of you, and also align your torso in a straight line as you practice.
- It might help you imagine relaxing your stomach muscles and then gently stretching them out, rather than forcing them.
Method 2 of 2: Assemble the Movements
Step 1. Suck the entire abdomen inward, then push out the upper abdominal muscles
The lower abdominal muscles should remain contracted and towards the spine.
Step 2. Now expand your lower abs outward
Step 3. Suck in, or contract, only the upper abdominal muscles
Step 4. Suck in your lower abs as well
Practice doing the four movements (highs out, lows out, highs in, lows in) until they are done with agility. This is a 'top-to-bottom' belly roll.
