Belly Roll – This is an extremely advanced and complex movement where you isolate the stomach muscles in three sections (the lower, middle and upper). Each section is tensed and released at different times. This creates a rolling effect, whether ‘rolling upwards’ or ‘rolling downwards’. The rest of the body remains still. The back must not be used as this will end up creating a body wave. Of course, layering one move over the other is integral to the art of belly dance, it is best to practise the belly roll on its own.
Undulations and Body Waves (the camel) – Bring the left foot in front of the right, move the weight of your body forward and back. First, lift the chest up and forwards, then pull it inwards and back, now gently tuck in the stomach and shift the weight of your hips from front to back. Your feet will be taking your body weight alternatively as you move forwards and backwards. Imagine you have a pole directly behind your back, you first want to touch the pole in between your shoulder blades and upper part of your back, then run the spine in a snake like motion down the pole until your coccyx is resting at the end. You should end with the weight on the back of your right heel.
Abdomen Flutters/Pulsations – Pull in the stomach using the upper part of the abdomen and release at a medium or fast pace to create abdominal ‘drum’ movements, or 'flutters'.
Sources/Research: Shira
Belly Dance UK
Caroline Belly Dancer
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