Oriental dance (Arabic dance, belly dance) - feminine, charming. Belly dancing also helps you lose weight, improves posture, reduces cellulite, and has a beneficial effect on the female reproductive system. The number of people wanting to learn how to dance oriental belly dance is increasing. For beginners, we suggest watching a belly dance video lesson. Simple but effective basic dance movements, with a good instructor you can learn belly dancing in just a few minutes.

This is a video lesson on learning belly dancing for beginners from the largest dance and vocal center "Headquarters Apartment". This is one of the best belly dance training videos for beginners! Everything is simple, clear and accessible.

In addition to online lessons, belly dancing is, of course, also taught in dance schools. Now there are such schools in every city, and in Almaty and Astana in virtually every quarter. Prices vary, depending on the popularity of the dance school, the popularity of the instructor, location (city center), and class of premises. The cost is approximately from 1,000 tenge for a separate lesson, a month of lessons from 5-6,000 tenge and above. Belly dancing training is more expensive in Almaty and Astana.

Belly dancing is usually called Belly dance. This name is accepted all over the world and translated from English “belly” means belly, and “dance” means to dance. This is how it works in Russian: belly dance. In Arab countries, this dance is usually called Raqs Sharqi, which can literally be translated as the dance of the East. In these countries, Belly dance was traditionally performed at weddings, in honor of the birth of children, at holidays dedicated to the New Year, sowing and harvesting.

Contraindications to belly dancing:

• severe flat feet;
• diseases of the spine: hernia, etc.;
• respiratory tract diseases (bronchitis, tuberculosis);
• cholecystitis,
• diseases of the ovaries, tumor, cyst, fibroids;
• pregnancy;
• You need to consult a doctor if you have heart disease or varicose veins.

What are the benefits of belly dancing?

Belly dancing is good for women, for example, oriental belly dancing increases blood circulation in the pelvic organs, which is an excellent prevention of adhesions and other inflammatory diseases of the female reproductive system. If you already have pelvic diseases, you first need to cure them, or first consult with your doctor whether you can practice belly dancing.

Belly dancing is a wonderful way to lose weight, shape your figure, reduce cellulite, make the figure more feminine - highlight the waist, remove folds on the sides and fat on the hips. Of course, you won’t be able to get rid of unwanted pounds very quickly, but this is only beneficial for the body.

Video. Belly dance. Alla Kushnir. Stars of Arabat.

Firstly, Rapid weight loss visually adds age: the skin becomes flabby, the breasts become sagging, and wrinkles on the face are more noticeable.

Secondly, excessive physical activity leads to an increase in the level of the stress hormone in the body - cortisol, which “preserves reserves” and prevents getting rid of fat deposits.

In dance, the loads are moderate, alternating with relaxation. It’s not just the stomach that works, almost all the muscles are involved, making the figure look slim and sculpted, and not “dried out.” In addition, dancing is pleasure, and therefore the body is easier to part with excesses.

Another positive side of belly dancing is its gentle effect on the spine. and the muscles that support it. By exercising regularly, you can solve problems with posture, which in itself will improve your figure, since often a sagging or protruding belly is a consequence of back problems.

It is better to start dancing under the guidance of a trainer, then the classes will be more effective. He will show you how to perform basic elements correctly and correct errors when performing them. Perhaps the trainer will select a program for independent home training and explain what you need to pay attention to for faster weight loss. Usually, after the first few sessions, problem areas that require increased loads are felt. The trainer should be friendly and pleasant to you, otherwise, exercising through force, it will be more difficult to achieve the desired result.

Clothes for beginners in belly dancing should fit tightly enough to the legs so that the movement of the knees and hips is visible, but not slipping or squeezing. For control by a trainer or self-control using a mirror, it is desirable that the stomach is open. If you have large breasts, it is very important to choose a comfortable bra. It is better to wear socks on the carpet, and light, non-slip shoes on the floor. A belt with beads or coins is a nice touch, not a necessity.

When practicing belly dancing to lose weight, you should not resort to too strict low-calorie diets. During regular training, a fairly large amount of energy is consumed, but this happens unnoticed. Severe dietary restrictions can lead to deterioration in well-being, as a result of which classes will have to be interrupted.

Don't eat too much before training- a full stomach will interfere, reminding you of nausea and heartburn. You can have a light snack so that after training you do not have an unbearable feeling of hunger. Since most beginners are just learning to breathe properly while dancing, they may experience a dry throat, so it's best to have a bottle of water with you.

By dancing for fun, you can ensure your health and slim figure for many years.

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Don’t even think about entering the gym or standing in front of a mirror at home and immediately starting shaking, waves, blows, or sudden belly dance movements - first you will have to practice the starting position. Usually it takes at least one and a half months for this body position to become natural. At first, the body may resist, but if you exercise regularly, you will quickly get used to the new sensations.

Learning the starting position of belly dance

So, let's begin. Stand in front of the mirror so that you can see yourself in full height. A mirror on the side wouldn't hurt either. Let's look at the correct body position from bottom to top:

1. The distance between your feet is equal to the length of your foot. This allows you to distribute your body weight evenly on both legs. The feet are parallel to each other, toes forward - so that the knee joint does not twist and the patellas (kneecaps) do not move. We touch the floor with all our toes: this makes it easier to maintain balance.

2. The knees are soft, but not bent. This way you will protect yourself from damage to the menisci and dislocation of the patellas.

3. Hips relaxed.

4. The gluteal muscles are relaxed. Do not stick out your butt, otherwise you will increase the load on your lower back, and it will look vulgar. A bend in the lower back, of course, looks impressive, but this position disrupts the natural flow of blood and oxygen to the abdominal organs.

5. The pubis does not protrude forward.

6. Pelvic bones on the same line.

7. Don't suck in your stomach to look slimmer. Let men walk smart - everything should be relaxed with us, without unnecessary pressure on the abdominal organs.

8. The chest moves slightly forward, and the solar plexus area moves back. Body weight is concentrated more on the toes than on the heels. In this position you will reduce the load on your lower back.

10. The shoulder blades are brought together and seem to be holding a small pencil. In this position, the muscles of the shoulder region stretch and maintain tone.

11. Shoulders are at the same level, lowered.

12. Arms are extended to the sides at level. This is the optimal height for strengthening; over time, a beautiful relief will appear on them. The elbows are soft and point back, not down. Hands are extensions of your arms, do not “break” your wrists. Imagine holding a huge bouquet of flowers in front of you. The fingers are together, but not clenched, there is a distance between them. The middle finger is slightly inward. The palms are open to the viewer.

13. The neck is completely relaxed. Do not lower or raise your chin, keep it parallel to the floor: this way all the cervical vertebrae form the correct line.

14. Stretch your head up, like a flower reaches for the sun, this will help you maintain balance.

Having mastered this starting position, dance to your health!

Want to learn belly dancing at home?

Our video lessons will help you with this! Watch the video online and practice belly dancing at home!

The Belly Dance section contains free video lessons on this oriental dance. Bellydance is an Arab national dance. The uniqueness of oriental belly dance lies in its plasticity. One of the differences from other dances is the large number of hip and abdominal movements. This is how the myth arose that belly dancing is only belly dancing. In fact, during belly dancing, almost all muscle groups are involved. Body flexibility and coordination of movements develop, blood circulation in the pelvic organs increases, which is a good prevention of many female diseases, and a woman’s emotional state also improves. Learning oriental belly dance using online video lessons will be useful for both beginners and more experienced dancers. You can watch video lessons from the Belly Dance category for free at any time. Some video lessons on oriental belly dance come with additional learning materials that can be downloaded. Good luck to you!

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Belly dancing for beginners. Fat Burning

This online lesson teaches you how to lose weight using simple belly dance exercises for beginners. Keeping yourself in good shape is very hard work. Belly dancing is a pleasant and quite effective way to keep in good shape. The rhythm and tempo of belly dancing provides the necessary exercise for burning excess fat. You can't even imagine how quickly you can lose those extra pounds without putting a lot of stress on your heart...

Slow belly dance. Part 1

This video is devoted to the question of how to perform belly dance correctly. Here we will deal with the technique and style of slow belly dance and taksim rhythms. In this lesson you will learn the basic movements of belly dance and various options for hand movements. We will also work with movements that include postures, different body positions that are performed when the dancer tells her story in dance and which are taken from pantomimes. We will work with various images that help you be organic and...

Belly dancing for beginners. Arms and abdominal muscles

This video lesson explains how to perform arm and abdominal exercises to learn belly dancing for beginners. Belly dancing classes can give you a good workout for your arms and abdominal muscles. This allows you to have good posture and proper development of the abdominal and back muscles. And the ability to move your hands beautifully emphasizes female beauty. Conventional exercises for the abdominal muscles require quite a lot of physical activity. Unlike them, this program consists of simple and pleasant...

Belly dancing for beginners. Basic movements

Online lesson “Belly dancing for beginners. Basic movements" is devoted to the question of how to dance this wonderful oriental dance. Belly dancing helps you maintain a sporty lifestyle, as well as feel free and relaxed. This video lesson teaches the basic movements of belly dancing as a form of fitness. The program is designed to give your body a full range of exercises from head to toe. The program does not involve much effort, the stresses alternate...

Belly dancing for beginners. Hips and buttocks

Video “Belly dancing for beginners. Hips and buttocks" is devoted to the question of how to train the hips and buttocks in belly dancing classes for beginners. You can keep your figure in good shape with some exercise, but it is quite difficult to find a fitness routine that would bring so much pleasure. These exercises are based on the hip and leg movements used in classical belly dancing, but in a fun way. All movements are very simple and easy...

Oriental belly dancing is gaining more and more love and fans among women of any age. But is it possible and how? learn belly dancing on your own at home? This is what we will talk about in this article.

It is impossible to convey all the beauty and extraordinary traditions of the East. Mesmerizing looks, dizzying jewelry and outfits simply drive you crazy. Like the interior, clothing and traditions, dances also envelop the consciousness with their incredibly plastic and smooth movements, and oriental music for belly dance gives this art a seductive and unique touch.

Feminine and graceful dance has captivated most of the female population around the world. He is incredibly flexible, gentle and sexy. Representatives of the fair sex at any age dream of learning this craft, and also being able to control their bodies unsurpassedly, like oriental women. Also, the desire to master this dance is complemented by incredibly beautiful and bright costumes. They simply captivate and increase the desire to dance.

Modern costumes for oriental dances differ significantly from the traditional ethnic costumes of oriental women. Traditional costumes contain the following elements:

• A shirt made of the finest fabrics, called a gemlek
• Wide-leg pants with elastic at the bottom
• An entari jacket is worn over the shirt
• Jacket-jelly
• Another version of the suit is also possible, consisting of a robe dress with wide sleeves

And modern dance costumes consist of:

• Bodice skillfully decorated with stones, beads and rhinestones
• Skirts made of translucent materials in different styles: from a circle skirt to a fish-tail skirt
• Bloomers

The only thing that remains the same between these costumes is the presence of chic decorations made of rhinestones, stones and sequins, as well as belts made of fringe and coins.

For oriental belly dance professional dancers They use stage shoes with high heels or sandals, embroidered and decorated with gold, but for beginners learning belly dancing it is better to use Czech shoes or ballet shoes for comfortable and convenient classes.

On photo presented costumes for oriental belly dancing, various models and colors.

Tips and tricks for beginners to learn oriental belly dance

Before you begin the main dance, you need to learn how to properly hold your body in its original position. This is the main rule when learning dance, because otherwise, improper distribution of the load can damage not only your spine and joints, but the entire body as a whole. Most often, it takes more than one month for the body to naturally return to its original position. On any oriental belly dance lesson This rule is given a huge amount of attention and time.

To master the starting position, follow these recommendations:

1. Stand facing the mirror, and at the distance of your feet, touching all your toes, place your legs straight - parallel to one another, this allows you to evenly distribute your weight and easily maintain balance.
2. The knees should be relaxed, but not bent, to prevent damage or dislocation of the kneecap and meniscus.
3. Relax your hips and gluteal muscles, but do not stick your butt out, this is simply unacceptable for this art, and, moreover, can disrupt the natural flow of blood and oxygen saturation of the abdominal cavity.
4. The pubic part should not protrude forward.
5. Fix your pelvis in one position and maintain the same level.
6. You should not pull in your stomach in order to appear slimmer; the abdominal part of the body should be as relaxed as possible.

1. Bring your chest slightly forward, and move the solar plexus area back, on the contrary. You should feel that the weight is concentrated on your toes and not your heels, this will prevent unwanted stress on your lower back.
2. Bring your shoulder blades together as if you were trying to hold a handle with them. This position will wonderfully stretch the muscles and keep them toned. At the same time, your shoulders should be lowered and kept at the same level.
3. Stretch your arms to the sides of your chest; this position helps the muscles strengthen and gain great definition. Relax your elbows and move them back. The hand should not be bent at the joint, keep the line of the hand, palms open to the viewer, without closing the fingers together.
4. Relax your neck and do not lift or lower your chin, it should be parallel to the floor, this will allow the cervical spine to form the correct line.
5. The top of the head must be pulled up, which will allow you to maintain balance.

Only after mastering the technology of the starting position can you begin the main dance without fear for your health. Download video lessons oriental belly dance and it’s possible to start mastering dance on your own, because there are a lot of online training sessions on the Internet that clearly explain how to learn belly dance at home.

Oriental belly dance for children also includes this main rule. Classes for children are conducted according to the same principles and techniques as for adults, the only thing that is strictly prohibited in dance for children is shaking movements, and physical activity during dance elements is minimal. Children's oriental belly dance no less chic and a bewitching look.

These classes allow you to develop grace and plasticity in little princesses, and also contribute to the harmonious development of all female organs. When dancing, a sense of rhythm and musicality, flexibility, dexterity and ingenuity develops; dance also helps to develop correct posture and prevent the development of diseases of the spine and flat feet.

By learning this dance art form, you develop a sense of confidence, grace and feminine sexuality. Watch oriental belly dance you can go on forever, enjoying pleasant music and majestic, gentle, and at the same time, incredibly sexy movements. If you master the dance technique of oriental belly dancing, your man will always look at you with lust and desire, and you will increase your self-esteem and gain confidence and fortitude.

Video: " Belly dancing for beginners»

Belly dancing dates back to ancient times and is now very popular all over the world because it is feminine and exotic. It helps develop plasticity in women, allows them to feel their feminine strength, strengthen different muscle groups, which in turn has a positive effect on health and prolongs youth. Every girl of any build and age can learn to dance belly dance, and the basic technique can be mastered on their own.

Impact on the body

• Belly dancing is a great way to get rid of a couple of centimeters on your waist, improve your health and become slimmer.
• In addition to influencing the opposite sex, this dance improves the well-being of the weaker sex.
• With the help of rhythmic movements, blood circulation improves and flexibility develops.
• When you perform this dance, all muscle groups are activated, even those you don’t even know about! You will not achieve a similar result even from gymnastic exercises.
• Training has a beneficial effect on joints, stooping disappears, and posture improves.
• During belly dancing, blood circulation in the pelvic area is activated.
• People who lead a sedentary lifestyle should definitely take up belly dancing (cashiers, pharmacists, IT workers, office workers, and so on).

Thus, if you dream of improving your posture, becoming slim, and getting rid of your belly fat, then you should start exercising.

However, women who have set themselves the goal of learning belly dancing should remember that only healthy women can practice it. If you have diseases of the digestive system, female organs, spine, blood vessels, then classes are contraindicated for you. It is better to consult your doctor before starting.

How to learn to dance belly dance

1. The easiest way is to enroll in special courses, which can be found in all cities, but if for some reason you do not want to study with a teacher, you can use video lessons on DVD or instructions on the Internet. When you work on the elements, do not forget about their presentation - the mood, facial expressions, gaze, emotions with which you fill the dance are important.
2. To begin with, you should learn simple movements of your hips - just move them left and right, while trying not to move your upper body. Then gradually make it more difficult - change body positions without ceasing to move your hips: for example, bend forward or backward. Be sure to practice while listening to music to learn how to get into the rhythm.
3. In addition to smooth movements, there are also sharp movements of the hips - strikes up and down, as well as shaking the hips, which can be fast and slow. Start mastering slow shakes, and at the same time, alternately raise your hips to the music.
4. Then, when you feel that you can shake faster, start to speed up, but you need to make sure that the fast shake is as clear and accentuated as the slow one. It is usually done on the full foot of both feet, but you can bring one foot forward, making the movement more graceful and difficult.
5. When you bring your leg forward and shake your hips, you create a magical rocking effect, and you can also do various circles, slides, figure eights, arcs and other elements.
6. If you need to move around in the dance, you should use a side step, which will help you gracefully swing your hips, and then try to combine the wave with the side step - to do this, you need to transfer your body weight to the front leg, and at the same time perform a wave with your stomach and chest.
7. Separately, you should practice doing a figure eight with your hips - in this exercise, you actually draw a horizontal figure eight around you in the air with your hips. Move your left hip slightly to the left and, without lifting your heels from the floor, perform a left turn of the figure eight. Then move your hip as far back as possible and draw the second turn of the figure eight with your right hip. Loop the exercise. Then try to draw an even circle with your hips around your own body, while keeping your body stretched and not bending your back.
8. To make a rocking motion with your hips, you need to move your right leg forward, stand on your toes and, rolling from foot to foot, alternately move your left and right hips.
9. If you master the basic movements, you can proceed to more complex ones - for example, rolls and domes performed with the stomach.
10. While dancing, keep your legs slightly bent at the knees, and move your arm gracefully at the top, emphasizing and accompanying the movements of the body.
11. And in the end, we advise you to watch the video lessons presented, which will help you study all the movements in more detail, and you can also read the article How to learn to dance oriental dances at home.

Video lessons