Content

• Steps
• Part 1 of 2: Learning to Control Your Muscles
• Part 2 of 2: Making a Belly Wave
• What do you need

The belly wave is a very important movement in the dance. This movement arose in the Middle East, and since then has forever won the hearts of viewers. By making waves with your abdomen, you alternately tense and relax your abdominal muscles, while your hips and spine remain stationary. Continuous practice will help you strengthen your muscles so you can make waves with your belly effortlessly.

Steps

Part 1 of 2: Learning to Control Your Muscles

1. 1 Stand in front of a mirror. Stand facing the mirror, feet shoulder-width apart, keep your back straight, arms at your sides. Relax your abdominal and pelvic muscles. You should feel free and comfortable.
   • Since you are working on the belly movement, you need to see it in the mirror. Wear a top that reveals your belly, or just a bra and comfy pants, a skirt or low-rise shorts.
2. 2 Pay attention to the abdominals. Your abdomen is divided into two muscle groups: the upper and lower abdominal muscles. Place one hand on your upper abdomen, just below your ribs, and the other on your lower abdomen, just below your belly button. To properly perform belly waves, you will need to learn how to work each muscle group separately.
3. 3 Remember, your hips and spine must remain motionless. For abdominal waves, you will only need to use your abdominal muscles. Try not to be tempted to move your hips from side to side; it is necessary to stand completely still and focus on the abdominal muscles.
   • If you are having trouble keeping your hips and spine still, try sitting on the floor or on the edge of a chair, or lying on your back. In any case, it is important that your torso is straightened when you exercise.
4. 4 Pull in your upper abdominal muscles. The lower abdomen should remain relaxed while the upper abdomen is pulled in. Stay in this position for a while to get used to this sensation. This movement is very important for performing belly waves.
   • Practice pulling in and out your upper abdominal muscles. First, pull in your upper abdomen, and then push it out. Continue this exercise until you can easily control the muscles.
   • By keeping your hand on your stomach, just above your belly button, you can feel your upper abdomen pull in. When you start to get it right, do this exercise without using your hands.
5. 5 Pull in your lower abdominal muscles. Pull in your lower abdomen as if you want to touch your spine, keeping your upper abdomen relaxed. This movement is more difficult, so it will take you more time to master it. Imagine trying to press your navel against your spine.
   • Practice pulling in and out of your lower abdomen. Continue doing this exercise until you can easily do it.
   • First, do this exercise with your hand on your belly so that you can feel the movement of your belly. After a while, train without the arm.
6. 6 Do these exercises alternately. Pull in your upper abdominal muscles first, then your lower ones. Make sure that when you suck in one part of your belly, the other sticks out. When you do this exercise, your belly will look “wavy”. Once you start working out, you are ready to do belly waves.
   • If you find it difficult to keep other parts of your body stationary, additional exercises such as squats can help. This will help you increase control over your abdominal muscles.

Part 2 of 2: Making a Belly Wave

1. 1 Make a wave from top to bottom. This is a basic movement that every dancer knows. First, push out the upper abdomen, then the lower, and then pull in the upper and lower parts in turn. Continue these movements until you get it smoothly.
   • Look in the mirror to make sure you get this movement. If not, try making your movements more pronounced. Make sure that when you pull in your upper abdominal muscles, the lower ones really bulge, and vice versa.
2. 2 We make a wave from the bottom up. To do this, you need to first draw in the entire abdomen, then push out the lower abdomen, then the upper. After that, pull in the bottom and finally pull in the top. Keep exercising until you start to get it right.
   • Practice doing both of these waves until you get it naturally.
3. 3 Accelerating the pace. Try to speed up your movements in such a way that when you pull in your upper abdomen, you immediately move to the lower abdomen. Continue to alternately pull in your upper and lower abdomen, accelerating your pace, until you can do these movements continuously. Slow down and then speed up your movements again. This will help you better control your muscles.
4. 4 Feel the rhythm. Like any other dance movement, the belly wave requires a sense of rhythm. Move smoothly by making a wave, instead of making sudden movements. Watch your movements in the mirror and try to make a smooth wave.
   • This will help you move further to the music. Play music with a nice, clear beat and try belly waves to it.
5. 5 Learn belly dancing. The belly wave is just one separate movement. The dance also includes graceful movements of the arms and legs. Throughout the dance, you must keep your posture, not move your hips while your stomach moves. If you enjoyed doing belly waves, consider learning the rest of the dance moves as well.

What do you need

• Mirror