Belly dancing for beginners 

Belly dancing is a great way to tone up and a simple way to learn something new. This class is suitable for everyone, whatever your fitness level, dancing ability or age.

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Transcript of Belly dancing for beginners

InstructorLive

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Welcome to InstructorLive.

My name is Chloe and you are about to do belly dance.

So, this is the first class of the new eight-week course.

This class is available for everyone.

Men, women, regardless of whether you've done belly dance before,

your level of fitness, any injuries. Do what you can.

You may know me from teaching La Bomba, the Latin dance fitness.

This is very, very, very, very, very different.

We're learning a very ancient form of dancing.

It's a great way to tone up,

and also it's a fun way to learn something completely new,

unless you've done belly dance before.

So, guys, please make sure that you've got a bottle of water.

You may want a small towel as well to wipe down any sweat.

You may already have a hip belt, like so. You don't need one.

You can just grab a scarf, a pashmina, a hoody and wrap that round your hips.

It feels nice to have something on your hips, but it's really not necessary.

I do belly dance bare feet.

See what feels comfortable for you guys.

You may want to wear jazz shoes or ballet shoes.

I do feel that trainers are too clumpy.

Especially if we go up on to tiptoes.

I think put the trainers aside. But, again, see how you feel.

So, guys, we're going to start with a very nice and easy warm-up.

Then I'm going to break down some of the very foundation movements of belly dance

that we're then going to start putting into a choreography

that we're going to be learning over the weeks.

Remember, you can let me know if you're frustrated about something,

if I need to break something down again for you

or if you're just enjoying yourself. Let me know, guys.

You can message me and I'll do my best to answer your questions, OK?

So, guys, before we start with our warm-up,

what I want to do is get you into a neutral position.

Neutral position with the feet underneath the hips.

It's very important to start right.

Knees are soft. They're not bent like a monkey, but they're not snapped back.

Nice and soft.

With the hips I'd like you to tuck them forward and back,

so you're bending through the knees and creating a banana boat with your hips.

Forward and back and forward and back.

Get smaller with those hips. Forward and back and forward and back.

And start to find that middle point.

Make sure you're not too far forward or far back.

You may want to hold the pubic bone and coccyx behind you

to make sure you're in the centre.

Strong stomach, chest lifted, shoulders down and arms out.

Head up. Nice and confident.

This is our go-to movement, guys.

You may find that your shoulders start to ache.

Every now and then, shake them out,

roll them through and come back into this position.

See how over the weeks you start to build up strength in your arms.

Right, DJ, let's go for our track three and start our warm-up.

So, what I want is head circles.

I don't want you to crush your neck. Just round and round.

Imagining that you're circling a pencil on your ceiling.

Now other direction.

Easing up the neck.

Keep that neutral position.

Round one more time.

And now shoulders. Roll them back.

Also bending the knees.

Again, a bit faster.

Now slowly going forward.

Round, round, bending the knees. Going down and up and faster.

And up.

Now, elbows. Elbows. Elbows.

Other way. Circle them in.

And now wrists. Open out the wrists and the fingers.

Just really warming up the joints.

Small dips in the knees.

Open out the fingers. Get it all nice and warm.

And now down to the chest.

Round. This is a very stiff part of most people's bodies.

Other way. Do not worry, I will break these down in a moment.

But I just want to get you moving.

Now hips. Round, round, round.

Other way. Round. Keep going, guys.

Arms out.

And now drop your hips down.

I'll break these movements down afterwards. Other side.

Again. But this time twist.

Other side. And twist.

Now, guys, I want you pushing over to the side.

Push. Again. Push. One more time.

Other side. Nice and steady. The hands are pushing away from the hips.

Two more times.

Let's do that again, but faster. Push, push, push.

Other way. And push, push.

Now keep facing this side. I want camels going forward and back.

I'll break down exactly what a camel is and the benefits of it in a moment.

Other way. Chest rolling back.

Chest rolling back.

And down to the hips. Going big in your hips.

Arms in the opposite way to where your hips are going.

And in the other direction. Round.

Nice and soft in the knees.

Two more times.

And now going to shimmy.

Hips. Hips.

And smooth and fluid with the arms.

Keep going.

Keep shaking those hips. And go up with the arms.

And circle the arms down through the wrists.

And figure of eight with the hips.

Nice and steady.

And chest, chest and chest.

And shimmy it out again, guys. Keep that shimmy going.

Welcome, Nancy Boo. I'm glad you've been looking forward to this class.

Let's keep it going. Right, guys.

So, DJ, if you could turn the music down just a little bit,

because what I want to do is break down some of those movements that we just did

very briefly in the warm-up, so you don't feel so overwhelmed.

Taking it right to the basics.

Hip drops.

If you ever see a belly-dancer, you'll probably see them do

a variety of movements which you can say,

"Yes, I associate that with belly-dancing."

And one of them is the hip drop.

So, guys, we started off in our neutral position.

What I then want you to do, again, whether you're a woman or a man,

I want you to imagine that you've got a high heel just on that right foot.

You had a late night out.

You came back staggering in with just one high heel, as you do.

So if you have a high heel on that one foot,

it means you cannot put that heel down.

Then what you need to do is straighten the knee,

causing the hip to rise up into the obliques, and then drop.

Straighten, drop, straighten, drop, straighten, drop, straighten, drop.

Remember where the arms should be.

Drop, drop, drop, drop, drop, drop.

Now, guys, in doing this,

I don't want this moment to shove your upper body over.

When you straighten that leg, you need to keep yourself in neutral,

so the hip goes bunching up into the side, causing that, look,

and then to drop it down.

Straighten and drop. Straighten and drop.

Do you see, guys, what happens if I put my heel down in straightening my leg,

it just does this. The movement goes nowhere.

I turn into Bugsy Rabbit.

So you need to keep the heel up off the floor

so that when you straighten your leg it may feel weird and uncomfortable,

you drop down, up, down, up, down, up, down, up, down.

The emphasis is on dropping down. Let's try on the other side.

We're transferring the weight.

Nothing too big because the feet are right underneath you.

Your heel is up off the floor.

You straighten the leg, causing the hip to rise up and drop down.

Up and drop down. Up and drop down.

You're engaging your obliques as well as picking up that knee.

Up, down, up, down, up, down, up, down.

Keep that movement going, guys.

You know there's plenty of other classes on InstructorLive

that do specific movements to work on your obliques.

So if you can't feel this movement in the sides of your stomach,

you may want to check out some of the other classes

and see what exercises they do to engage the sides of your stomach.

Drop, drop, drop. Let's go on the other side.

Drop. Keeping that heel up off the floor.

Other side again. Drop, drop, drop.

Other side. Drop, drop.

Let's try two on each side. Two, one.

Over. Two, one.

Over. Two, one.

Over. One on each side.

Now, one, one. One, one.

Keep that movement going.

So, guys, when I try and spur the weight, I'm up on my tiptoes.

I want you to not have to make this movement too big.

Your feet are right underneath you.

So when I pick up and I drop down,

I then want you to come up onto the tiptoes and drop down.

Up onto the tiptoes and drop down.

Up, over, down. Up, over, down.

Up, over, down. Up, over, down.

Drop, drop, drop, drop.

I'll show you from the side.

I am dropping, dropping, almost like I'm folding my hips.

Over, over, over, over.

Drop, drop, drop, drop.

Let's shake that out.

A shimmy is another movement that I'm going to break down for you now, guys.

A shimmy is one of the go-to movements

and it really allows your body to just open up and relax.

But not relaxing so much that you drive that shimmy through your arms.

We're not doing that.

I need you to maintain a certain amount of control in your upper body.

In your upper body, meaning your chest and the upper section of your stomach.

So, guys, in belly dancing, for these classes for now,

we're going to focus on the top part and the bottom part of your stomach.

For this movement, I need you to try to engage the top part,

keep that nice and steady and the arms out.

Then what I need you to do is walk on the spot.

We're walking on the spot. Nothing fancy. Nothing complicated.

So do you see, guys, when I move on the spot going up and down...

forward and back through my knees,

that naturally causes my hips to rise and fall.

It's a very natural movement for most people, if not everyone.

Now, what happens if I speed that movement up?

I don't have any time any more to bring my legs all the way back.

So the juddering going on in the knees

is more forward, forward, forward, forward, forward, forward, forward.

I'm keeping a certain amount of control in my thighs and in my knees

whilst letting my hips and my bum just go loose.

But, of course, I'm keeping that looseness in my bottom and my hips

to the bottom part of my stomach

and I'm not letting it come through my whole body.

It's going to reverberate ever so slightly,

but I don't want you to let it go all the way up your body.

So keep that control up there and keep it nice and loose here.

Are you shimmying, guys? Have you stopped?

I hope you're still shimmying. Stay with me.

With this movement you may find that there's a sticky point,

that you keep going for so long that you start to think,

"Oh, I'm shimmying but my legs have stopped."

So you slow it down. Forward and back, forward and back, forward and back

and speed it up. Let's slow it down again.

Forward and back, forward and back, forward and back

and speed it up.

Let's go back to our drops. Drops, drops.

Other side. Hip drop, drop, drop.

And shimmy. Shimmy. Shimmy. Keep going.

Shimmy.

Now drop one on each side. Drop, drop. Drop, drop. Drop.

Keep those legs together. And shimmy. Shimmy on the spot.

Keep breathing. Keep breathing. And release.

Now, guys, a variation of the hip drop, this one here,

will be used in the choreography that I will start shortly.

That variation, guys,

is not only just allowing your foot to stay underneath you,

controlling this movement so you straighten the leg

and drop the hip down, it's almost like you've slipped.

Slipped with control. Slipped with elegance.

So, guys, the variation of that hip drop looks like this.

So, do you see, guys, my foot slips out from underneath me.

I'm still dropping my hip.

So, remember that neutral position. Arms out. Are your arms aching?

Shake them out, loosen them through and come back up again.

What I do is I straighten my knee just like normal.

Then I want you to push your hip down and imagine that it becomes so heavy

that it pushes your foot out from underneath you.

I'll show you from the side. When I turn around to the side,

you're very welcome to keep on facing me, or turn to the side as well.

I'm going to try to show you from as many angles as possible.

I always bring back to my base.

I bring back to my base, straighten my knee and then I slip out.

Back, slip, back, slip.

Do you see, not only is my hip dropping down,

but it's also got a little twist to it. It twists under. Twists under.

And what I want is for the inside of your knee to start to arch open.

Open. Open. But again, maintaining that control in the upper body.

I don't want this movement to get too big

through the arms, the neck, the shoulders.

We're twisting, twisting, twisting. Let's try it on the other side.

Nice and slowly to start with.

Remember to keep that heel high up off the floor.

I drop my hip and I allow that foot to come and slip out right underneath me.

But, guys, we are not footballers' wives meets Arabic belly dancers.

That's not the emphasis that I want. I don't want a big kick in the foot.

Nothing like that. The emphasis is the hips.

The hips twist down, down, causing the knee to go out.

Keep that relaxation in the ankle and in the foot.

Twist down, twist down, twist down. Other side.

Twist, twist, twist. Other side.

Let's pick up the pace a little bit.

Other side. Twist, twist, twist.

Other side. Twist, twist, twist. One more time.

Twist, twist, twist.

Now, guys, I'm going to show you this movement

from the same way that you're facing. I'm going to start with my right side.

What I want you to do now, when you twist,

I want you to push yourself back round in a circle.

Twist, bring back to base. Twist, bring back to base.

Twist around. Twist around.

So it's important to bring your foot back to the centre so you can push back.

Push back. Does that make sense? Let's try it on the left-hand side.

Let's all face this way. Left side.

Twist and back. Twist and back. Twist and back.

And now let's push ourselves.

I'm pushing myself away from myself, if that makes sense, guys.

I'm going round to the left. Round to the left.

Round and back to the front. Let's go a little bit faster.

Twist, twist, twist all the way round.

Twist, back to the centre. Right side.

Twist, twist, twist all the way round.

Twist and back to the centre.

Face me. Right side. Twist.

Other side. Left side. Let's go even faster.

Twist, twist, twist, twist, twist, other side.

Twist, twist, twist, twist, twist.

Now, I know from the classes

where I can actually see the people that I'm working with,

that when we start to get faster, people start going...

So it's important that when we do our twists that the feet...

Again, we're not footballers' wives.

We're not kicking through that foot.

You need to make the foot almost like a shuffle.

It's open, close, open, close, open, close, open, close.

It's a very subtle... I'm hoping that you can see me properly.

Open, close, open, close, open, close. Open, close, open, close, open, close.

There's another reason why I don't want you to have trainers.

Trying to shuffle with a bulky pair of trainers gets too much.

We're not trying to drive this movement through our foot. It's the hip.

Twist, back, twist, back, twist, back, twist, back,

twist, twist, twist, twist. Join in, join in. Other side. Slowly.

Twist, twist, twist. Then faster. Twist, twist, twist, twist, twist.

Keeping that rhythm. Keeping the control.

And twist, twist, twist, twist. And release.

Shimmy. Shimmy it out. Shimmy through the arms.

Are you OK, guys? Are you still with me? I hope you are.

Let me get some water. Remember, you can grab water whenever you please.

Now, what I would like to do

is put those two variations of the hip drop,

regular and twisting, together, one after the other.

I then want to start working with some arms,

trying to make them as fluid as possible,

and also a little bit of framing.

Because it gets very easy to either turn it into

a Paralympic gymnast of some sort, ready to compete with the world,

and stiffen up too much and really engage the muscles,

or many people start doing this.

It's about getting that balance of where the arms should be.

Not there. Definitely not there. OK?

So the shoulders need to be down. The arms are ever so slightly bent.

I look like my arms are ready to move at any given point.

Let's see how we do this. To snake your arms, this movement is led by my elbow.

It's elbow, wrist, finger, and then elbow, wrist, finger.

It's very important you don't grab for anything.

It's not your fingers that come first. You're not grabbing or reaching.

It's your elbow, wrist, finger.

Elbow, wrist, finger. Elbow, wrist, finger

Elbow, wrist... other side.

Elbow, wrist, finger. Elbow, wrist, finger

One more time. Elbow, wrist, finger.

Do something for me, guys. Do it with me.

Your shoulders, the balls in their sockets,

usually mean that your elbows point backwards.

What I want you to do is twist, rotate your shoulders inwards,

which causes your elbows to go out to the side.

Do you see that on mine?

I'm now rotating my shoulders and it causes my elbows to go out.

In doing this, I get to allow my elbows to come out to the side

without window washing.

We're not window washing the sides of our bodies.

This is not a big movement going from side to side.

It's a movement that's quite narrow.

Narrow as in there's a parallel wall, wall,

and the elbow, wrist, finger comes in and out.

And it's done by twisting the shoulder in its socket

to allow the elbow to come up to the ceiling and out to the sides.

Guys, let's not just neglect the legs.

Lets get the hips moving at the same time.

Slowly to start with our shimmy. Walking on the spot.

It's a movement that most people can pick up very easily,

but it's about keeping it going.

So if you ever have some time outside this class, shimmy.

Shimmy while you're doing the washing up.

Shimmy while you're doing the cooking.

Shimmy while you're doing the laundry.

Shimmy while you're waiting for the bus. You might attract some dodgy attention,

but you just want to make that shimmy become like breathing,

so you don't think about it, so we can start layering all sorts of things

on to our shimmy. But to start with, you have to get that basic shimmy.

So shimmy for me, guys. And arms out.

Then we're going to make those arms nice and fluid.

Elbow, wrist, finger.

Elbow, wrist, finger.

Let's get both of the arms moving at the same time.

So if I were to catch you, not that I would, in freeze frame,

you would be looking like this.

Or like this.

You would not be arm and then hold and then bring it down.

Arm and then wait. Both are moving at the same time.

Elbow, wrist, finger goes up

as the elbow, wrist, finger goes down on the other side.

Does that makes sense, guys? Let me know if it confuses you at all,

and I will try to find another way to break this movement down.

So I'm shimmying. Forwards and backwards with the knees.

Emphasising the knees more forward, and the hips and the bottom are loose.

Trying to contain this movement so that my chest is nice and sturdy,

but without holding any tension. You've got to make sure you still breathe.

Keeping the eyes up and the neck open.

And the elbows are dominating leading this movement,

going elbow, wrist, finger; elbow, wrist, finger; elbow, wrist, finger.

And drop, drop. Back to our hip drops.

Other side. Drop, drop, drop.

A little bit faster on the right. Drop, drop, drop.

Other side. Keep it going. Drop, drop, drop.

Other side. What about our twists? Twist, twist, twist.

Other side. And twist, twist, twist.

And our shimmies. With the arms.

Arms. The arms are going in a completely different direction to the hips,

and they're also going at a different time and speed.

And twist, twist. Let's go back around so you're pushing away from yourself.

Push. Other side. And twist, twist, twist.

All the way around. Twist, twist. Back to face me.

And shimmy. Arms.

And hip drop. Arms.

And hip drop. Arms.

Right, guys, let's put those hip drops together, like I said earlier.

What we're going to do is have a regular, then a twist.

A regular, then a twist. Making sure that you come back to base.

Back to base is right by the next foot, underneath your hips.

Drop neutral, drop twist. Drop neutral, drop twist.

Drop, twist, drop, twist, drop, twist.

What about the other side?

Drop, twist, drop, twist, drop, twist.

So, for every one, we've now got two. This is one, this is two.

This is one, this is two.

Drop, twist, drop, other side.

Drop, twist. Let's get faster, guys. To the music.

Drop, twist, drop, twist, drop, twist.

Other side. Drop, twist, drop, twist, drop, twist.

Other side. Drop, twist... Keep with me, guys.

Other side. Drop, twist, drop, twist... And shimmy.

Shimmy with the arms as well.

Hey!

Grab some water if you need to, guys.

And then I am going to start breaking down the choreography.

And the beauty of this class, InstructorLive,

is that this choreography will be saved for you.

So, next week, if you've done this class,

you might be able to get some time to have a look at the archive,

refresh yourself, so I can go on to the new section of the choreography

without spending too much time on the beginning bit.

We'll see how the classes pan out.

Right, guys.

So, remembering those arms.

We're going to have two forms of arms.

We're going to have our arms framing ourselves,

because all is going on in the hips

and I don't want to distract from what's going on there.

So it's a nice, neutral arms out. We're also going to start framing ourselves,

imagining that we're listening out for something. From one side, to the other.

From one side, to the other. OK.

So, the beginning of the choreography starts very, very nice and slowly.

And what I'm going to do is walk forwards.

I'm going to go from right foot to left, left foot to right,

right foot to left, left foot to right. Then I'm going to cross my legs over.

Let me make sure that I do that movement...

small enough so you can start seeing the crosses in front.

It's four steps forward, four steps across and then four steps on the spot.

I go right to left, left to right,

right to left, then I cross in front.

Right then open, left then open,

right them open, last one, then on the spot.

Right to left, left to right, right to left,

then I push my hips forward.

We're not going to think too much about the arms for now, guys.

Hannah D, I'm glad you're enjoying the breakdown.

Have you been to my La Bomba class before? It is different.

Were not going to sweat the way we do in La Bomba.

It's far more technical, but I still want to keep those movements going.

So, guys, so it's not just a walk in the park,

a walk in the park involving smashing yourself into a wall,

it's not just you stepping forwards,

looking nice and elegant and then crossing themselves all over the place.

I want to get some hip movements in. Let's make this a belly dance walk.

So, guys, instead of our regular hip drop

where we were just dropping our hips down,

I now want you to engage the sides of your stomach, those obliques again,

and squeeze up. You need to engage this. Squeeze up.

Guys, you may need to research into exercises for the sides of your stomach.

Maybe that's pulling up, with a weight on either side,

maybe that's lying down and doing crunches on the side.

So you can feel the sides of your stomach.

So, guys, we have got left squeeze right.

Right squeeze left.

Left squeeze right, and, last time,

then I cross, squeeze, cross, squeeze,

cross, squeeze, cross, squeeze.

Then, on the spot, still squeezing the sides,

picking up your hips and then I push, push, push.

But actually I should be doing this to mirror you guys.

So it is the right leg...

Your right leg, that steps out first.

Right to left, left to right, right to left, left to right.

Cross in front. Squeeze. Don't forget those squeezes.

Let's try this, DJ, with the very last track,

with the music that we'd be using. It starts slow. But then it gets fast.

Four, three, two, one.

Right, squeeze, left.

Left, squeeze, right. Keep going.

Then cross in front. Cross, squeeze.

Then on the spot.

Squeeze. Squeeze.

One more time. And push, push, push.

Then I twist, twist, back.

It's those twists that we did in the beginning of the class

that we broke down and we drilled.

So, guys, let's turn that music down a little bit.

You saw that it was four steps forward, squeezing on each side.

You then saw that it was four steps crossing out to the side.

Then it was three steps on the spot,

finishing with your left hip twisting, pushing in.

So if I briefly break down what I'm doing with my hips,

which I'm sure you're already doing very fine,

but what I'm doing is I'm twisting my hips on the spot.

What I want you to try to do is feel this movement in your stomach.

I'm crossing these muscles, helping you with your hourglass figure.

Unless you're a man and you don't want an hourglass figure. It's up to you.

You can still engage these muscles.

Trying to keep the chest still as you twist, twist, twist.

Guys, as well, I want you to feel this through your ankles.

I want you to try to keep your feet facing forwards.

This movement is dominated from your hips.

But it's not allowing your whole body to twist and be limp with it.

You're opening the arms out.

Again, nice, even, sturdy arms.

You're keeping the feet facing forward and you're twisting, twisting, twisting.

You're emphasising that twist more on one side than the other.

I just showed you that this twist comes from an equal moving of the hips

forward, forward, forward, forward, forward, forward.

But, for the choreography, once we've stepped back three times,

I then want four, three, two, one.

We then put that weight onto that left leg

for our right leg to twist ourselves backwards. Remember that twist.

It was twisting on the spot, but we are pushing ourselves away from ourselves.

To a count of four on one side, and a count of four on the other side.

DJ, let's take it from the top and see how it goes.

Where's our neutral position? Arms out. And breathe.

Three, two, one.

Left squeeze right. Right squeeze left.

Cross over.

Damn it, I'm not mirroring you like I said I was going to.

Two more times.

Left hip, push, push, push.

Then right hip, twist round, all the way to the front.

Other side. Right, now left.

To the side. We're going to continue with those twists.

Guys, this is going to be the easier version

for, next week, us to layer up on a harder version.

No, it's very important... We did four counts.

Many people go four, three, two

and they're still catching up with themselves by the time they get round.

You need to get that four, three, two, one.

Be ready on that one for the other side.

Really whip yourself round.

Four, three, two, one.

Four, three, two. Join in.

Four, three, two, one. Four, three, two, again.

Four, three, two, don't get dizzy.

Four, three, two, one.

So, guys, we've done the four round, we've done the four round to the side.

I then want us to repeat that twist, but facing the side,

and leaning back ever so slightly.

Twist, three, two, one. Other side.

Four, three, two. Do that again with me.

Four, three, two, one. Other side.

Four, three, two, one.

Let's take it from the beginning. Right from the beginning.

We're stepping... with... our right to left.

Then left to right.

From the top, please, DJ. Arms.

Four, three, two, right leg. Small steps.

Really squeeze. Now cross in front.

Cross step out. Cross in front and out.

Now on the spot.

Squeeze the sides. One more time.

Push that hip in. Half circle and then twist, twist, twist.

Immediately in the other direction to face the side. Same leg.

Twist. As you lean back, engaging the stomach.

Other side. Twist, twist, twist, twist.

One more time. From the top.

Repetition, guys, is the only way you remember these movements.

And every time, you tweak it a little bit more.

Let's go from the beginning, please, DJ.

Four, three, two, one.

Squeeze.

Cross in front. I'm going to mirror you.

On the spot.

Last one. Push that hip. Four, three, two, one.

Twist, twist, twist. Other side.

Twist, twist. Now face the side. Keep twisting, but lean back.

Other side. And lean back.

Hey! Right, guys. I hope you're doing OK.

We're going to add on layers. With the arms now.

The arms aren't just going to hold there.

They're going to be there until we cross in front.

When we cross in front,

the same leg that's crossing in front is the hand that listens out.

Cross and listen out. Cross and listen out.

Cross and listen out. And then we take it back to neutral again.

So fairly, fairly simple.

Just a nice easy layer to add on top so that the arms just aren't there.

So, guys, when we're walking forward,

squeeze, squeeze, squeeze.

Then cross out, to the side. Out, to the side. Out, to the side.

One more time on the spot. Arms in the centre.

Nice and centred and balanced. One more time.

And push, push, push. The arms are in the centre

for when you twist round, round, round. And the same.

We're going to add on a layer with the arms with the side twists, but not now.

Let's try that with the music from the beginning,

with the arms as we cross over.

Four, three, two, one.

Squeeze. In the centre with the arms. Not this.

And cross in front.

Looking out to your finger. On the spot.

Arms in the centre. Last one. And push.

Four, three, two, one. Twist, twist, twist. Back to the centre.

Other side.

Face the side. Twist, twist.

Other side. Twist, twist.

How are you doing, guys? Are you ready to make that a little bit harder?

Earlier on I said you've got four counts to whip yourself round in one way,

and four counts to whip yourself round actually to a 45-degree thing.

This time, we're going to add on, and you've got to cram in,

more hip drops to get yourself around. Eight to get into a count of four.

So remember when we went neutral, twist, neutral, twist

in the earlier breakdown and we did it on both sides?

We started with our neutral and then we went onto twist.

The only difference is, in this choreography,

we are going to start with the twist, then neutral.

Twist, then neutral. Twist, then neutral.

Other side with me. Twist, then neutral. Twist, then neutral.

One more time... Another time.

So, when we're twisting ourselves around,

it goes twist, drop, twist, drop, twist, drop, twist, drop. Other way.

So it suddenly becomes a little bit more frantic to get yourself around.

And frantic shouldn't mean...

To get yourself around and try to get your balance.

I want you to maintain that posture.

Just because you're going around faster, it should still be

twist, drop, twist, drop, twist, drop, twist, drop.

Keep yourself upright. It's very easy to start doing this,

or start leading with the bottom.

Let's just do that twist section as fast as it would be.

Four, three, two, one.

Twist, drop, twist, drop, twist, drop, other way.

Twist, drop, twist, drop, twist, drop, to the side.

One more time. Facing me.

Twist, drop, all the way around. Other side.

Eight, seven, six, five, four, three, two, one.

So, guys, the leg that is sturdy, I'm getting myself round,

twisting and drop, by picking that toe up off the floor.

I'm pivoting on my heel. That is what's bringing me around, around, around.

What kind of flooring have you got? Are you going to get carpet burn?

You might want to wear ballet shoes.

Let's try this from the beginning with the layering of the arms,

and also with the addition of extra hip drops as well.

DJ, from the beginning.

Four, three, two, one.

Squeeze. I wonder if I've got the right side.

Because we're going to cross over and open there. Yes, I have!

Cross over.

Don't forget those squeezes in the sides.

Command that tension. Last one, and push.

Four, three, two. Then eight, seven, six, five, four, three, two, one.

Twist, drop, twist, drop, to the side.

Twist, twist, twist. Other side.

Twist, twist, twist. Aha!

Those twists to the side are a little bit more complicated as well.

We're not just twisting, it's faster as well.

But this time, instead of starting with the twist, drop, twist, drop,

it's going to be a drop and a twist. So it's a little bit one of these.

This might be absorbing into your body and your head very simply,

and that's all great. For some of you, it may take some time to get round this.

And there's no problem.

So, guys, from the twisting. Four, three, two, one.

Twist, drop, twist, drop, twist, drop. Other way.

Twist, drop, twist, drop, twist, drop. Face the side.

Then drop, twist. That's the same.

And drop, twist.

From the circles again. Four, three, two, twist first.

Twist, drop, twist, drop. To the front.

Twist, drop, twist, drop. Get ready to drop first.

Drop, twist, drop, twist. Other side.

Drop, twist, drop, twist. It's such a subtle difference,

but it is a difference that I want you to have in this choreography.

Let's go one more time from the top, and then we'll cool it down.

Try not to look at your feet, guys. Keep yourself up. Four, three, two, one.

Squeeze.

Arms. Like you're listening. And looking to the faraway fingers.

On the spot. Arms in the centre. Squeeze in the sides.

Last time. And push. Four, three, two, one.

Four, three, two. Other side.

Eight, seven, six, five, four, three, drop.

Drop, twist, drop, twist. Other side.

Drop, twist.

Face the front.

The next week, we'll be doing this.

But I will break that down next time.

Try not to lose the choreography that we've just done.

In your head, in your body. Take some time to practise if you can.

Practise a little bit of those shimmies as well.

Remember, it just needs to become like breathing.

Find that neutral position again, guys.

DJ, can we have the first track for a very quick cool down?

So, finding that neutral position.

I want you to clasp your fingers and go right up into a controlled yawn.

Controlled, meaning up on to the tiptoes and squeezing the insides of your legs.

Your thighs and your calves stop your ankles juddering out.

Keeping your hips forward, twist. Then release the fingers.

Other side. Clasp the fingers. Up.

Tall on your tiptoes. Reach. Controlled yawn.

Twist. And release.

Legs a bit further apart. Up and over.

Round to the centre and up.

Other side. Up and over.

Round to the centre and up.

I want your right arm to go underneath your left, coiling,

and bring those elbows forward to open up your shoulder blades.

I'll show you from the side.

And release.

Left arm underneath, and forwards.

And release.

Try to get your balance, guys, to bring that knee up towards you.

Try to make sure you're not coming towards your knee.

Your knee is coming towards your chest.

Open and down. Other side.

Get that balance. If you need to hold on to something, please do.

Stick your finger in your ear is a good one. Open and down.

Head over to the side.

Other side.

Up to the ceiling.

And roll all the way down to the floor.

Inhale. Exhale. Bend your knees and roll all the way up.

Three, two, one.

Roll the shoulders back and down. Inhale reach.

Exhale. Drop the shoulders and wipe the hands down.

Guys, I hope you enjoyed this first belly dance class

at InstructorLive with Chloe. Next week, 7pm.

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