Belly Dance! - A Total Body Workout for Beginners from Udemy

What's inside

Learning objectives

Gain a 25 minute belly dance, cardio workout
Strengthen your core, tone overall body muscles
Gain a repertoire of basic belly dance moves: hip circles, figure 8s, upper body moves, arms, hands, shimmies & traveling steps

Shed pounds dancing graceful, belly dance moves
Gain confidence, posture, grace and coordination
Become the most fit and beautiful you

Gain a 25 minute belly dance, cardio workout
Strengthen your core, tone overall body muscles
Gain a repertoire of basic belly dance moves: hip circles, figure 8s, upper body moves, arms, hands, shimmies & traveling steps
Shed pounds dancing graceful, belly dance moves
Gain confidence, posture, grace and coordination
Become the most fit and beautiful you

Syllabus

This section shares that there is no experience necessary just a sincere desire to practice basic belly dance moves and then spend approx. 20 minutes a day enacting the cardio workout.

This video explains that there is no experience necessary, just a sincere desire to learn basic belly dance steps, to practice these moves and then to enact the workout section.

Bonus Note: You will gain 8 (not 7) movement combinations!

This course is for students who are willing to commit to 20-25 minutes a day, 3-5 times a week to learn the steps and then enact them in a cardio workout. It is for students who prefer to workout at home, but with an instructor. It is for students who wish to learn the basics of belly dance while becoming fit...

Daleela has been teaching for over 20 years and performing for over 30 years. She is the recipient of the prestigious "Elly Award" for outstanding achievement in the Dramatic Arts. She is the author of 2 belly dance books, "Belly Dance Wisdom" and "I Know Who I Am When I Belly Dance". She has a Master's Degree in Psychology and a Minor in Music. In her classes, books and DVD's, Daleela fuses her expertise in psychology and dance to share about the power of belly dance as therapy for body, mind and soul.

You will gain tone, a cardio workout, and skills in a time honored dance art. You will also increase your confidence, posture, body image, flexibility, grace and coordination.

In this section you will gain skills in basic belly dance (become stronger, look taller and feel more confident):

Grounded posture
Positioning of feet and knees
Pelvic tuck
Shoulder and chest positioning
Arms, wrists, hands and fingers

By improving your posture and stance, you are on your way to being stronger, more fit and confident. Congratulations!

In this section we will dance basic soft movements (toning pelvis, lower abs and waist):

Big hip circles
Half circles
Half circles on one hip (forward motion)

Activity: Please practice at least 10 minutes a day for toning and preparation for the cardio workout. Wow, you now know how to move your hips in a soft and sensual way.

In this Section, although, there are four figure eights, I will teach you two (to tone legs, hips, waist):

Forward figure eight (using hip slides and hips twists)
Upward figure eights (using hip slides and hip/heel lifts)

Congrats, you have just learned two beautiful, sensual, hip movements.

Please practice at least 10 minutes a day for toning and preparation for cardio workout.

In this Section you will learn how to dance three types of shimmies (toning thighs and buttocks):

Twist Shimmy
Vibrational (controlled shimmy)
Relaxed shimmy (keeping thighs and buttocks relaxed)

Congrats, you have just learned how to shimmy, something every woman should know…

In this section you will learn sharp hip moves (toning legs, buttocks and hips):

Hip Bumps
Up/down hips facing mirror
Up/down on one hip - accent up

Congratulations, you are on your way to stronger, firmer hips and buttocks.

As always, please practice at least 10 minutes a day for toning and preparation for cardio workout.

In this section you will learn upper body movements (strengthening shoulders, pecs, side muscles, upper abdominals and back muscles):

Shoulder accents forward and back
Chest slides
Up and down chest
Chest accents up

You have just learned basic ribcage movements and toned your upper body :)

In this section you will tone your arms, shoulders and hands dancing:

Hand Circles
Shoulder Rolls
Snake arms

Impressive! You have just completed learning the basics!

Please practice at least 10 minutes a day for toning and preparation for cardio workout.

Then, on to traveling steps!

In this section we will dance all sections in eight counts

Twist steps, then sharp hips lift/drops, then twist step, ending with half circles going back or forward (your choice)
Grapevine, then up/down chest, then grapevine, ending shoulder accents

Again, practice as often as you can. You are now beginning to condition and strengthen your heart with this more aerobic workout.

In this section we will continue strengthening our hearts and lungs with:

Arabesque walk with shoulder rolls, then snake arms at ends (four sets)
Side walk with half-hip circle forward, and shoulder shimmies at ends (four sets)

Congrats you are now working your lungs & heart!

Side to side step with upward eight on one hip, then upward figure-eights in place
Forward back steps turning left, with shimmy hips in between

Remember practice, practice, practice for toning, muscle and cardio strengthening, and last but not least to improve your short-term memory :)

You are working the legs, arms, pelvis, and abs, as well as improving cardio endurance:

Basic Egyptian Walk, then arms with hand circles
Back, forward, back step with pelvic rock, then forward figure 8s

A hearty congratulations to you! You have completed ALL the combinations in this course and with practice you will soon be at the level where you can go full out with the total body cardio workout section of this course! Practice this section and all the previous sections until you feel you comfortable with these steps. They don't have to be perfect...

It's up to you when you believe you are ready to begin the Cardio Workout!

Congratulations, you are becoming fluid and graceful in your movements and continuing to build cardio and respiratory endurance!

In this section, we will warm up the entire body starting with the neck going down. We will also add stretches and breathing to prepare for the cardio workout,

CONGRATULATIONS on COMPLETING THIS COURSE!

It's time to put all you have learned together into an exciting cardio workout! This workout may include a couple of 5-10 second breaks for water, to catch your breath or to change the music; please keep moving during that time.

These combos should feel familiar to you, but remember to go at your own pace. Listen to your body. We will start dancing rather slowly to a basic Upper Egyptian rhythm and then to faster rhythms.

If you haven't worked out in a while I recommend starting with just 5 minutes and increase by 5 minute increments every few days or whatever feels comfortable for you. The important thing is to listen to your body and go at your own pace.

Please Stay tuned for my bonus lecture on the wonderful benefits this dance has to give on all levels!

Excellent Job! Not only did you give your heart and lungs a great workout, you are also gaining the skills to dance a time-honored art. You are on your way to a whole new fit and beautiful you!

In this section, I will share with you about the further therapeutic aspects of the belly dance for the heart, mind and soul. Please feel free to visit my website: www.daleela.com for videos and adventure stories, as well as to read free excerpts from my 2 books, "Belly Dance Wisdom for Fitness, Pregnancy and a Divine Sexuality" and "I Know Who I Am When I Belly Dance". Or visit: https://booklocker.com/books/4076.html

For digital files of the drum music please contact professional middle eastern drummer, [email protected].

A big heartfelt thank you and I look forward to publishing further classes on the amazing healing benefits of the art of belly dance for women of all shapes, ages and sizes...

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Provides a strong foundation in belly dance, starting with basic movements and progressing to traveling combinations, which is ideal for beginners

Offers a cardio workout section that fuses belly dance combinations to exciting drum rhythms, providing a fun and engaging way to improve cardiovascular health

Focuses on improving posture, grace, and coordination through specific belly dance movements, which can benefit individuals seeking to enhance their overall body awareness

Strengthens the core and tones overall body muscles through a variety of belly dance movements, which can be beneficial for individuals looking to improve their physical fitness

Aims to increase confidence, posture, and body image, which can be a great benefit for those seeking to improve their self-esteem through dance

Taught by Daleela, who has over 20 years of teaching experience and is an award-winning performer, which can provide learners with expert guidance

Reviews summary

Effective beginner belly dance workout

According to learners, this course offers an effective beginner belly dance workout designed for individuals with no prior experience. Students appreciate how the course breaks down basic movements before building towards longer combinations and a final cardio section. It's seen as a fun way to gain fitness, improve coordination, and boost confidence while learning the fundamentals of belly dance. The structure encourages daily practice.

Helps improve body image.

"Doing the moves and feeling my body move in new ways helped me feel more confident."

"It's more than just dance; it makes you feel graceful and strong."

"I feel stronger and more comfortable in my own skin after practicing regularly."

Moves are explained well.

"The instructions for each move were clear and easy to follow, which is crucial for learning dance."

"I could clearly see and understand how to do the hip circles and shimmies from the demonstrations."

"Instructor explains the posture and technique clearly step-by-step."

Provides a solid cardio session.

"The cardio section really gets your heart rate up and feels like a total body workout!"

"I felt a good workout and definitely broke a sweat after completing the combinations."

"It's a fun and engaging way to get your cardio in at home rather than just typical exercise."

Great introduction for newcomers.

"I had zero belly dance experience, but the pace felt just right to follow along."

"The instructor really breaks down the basic moves in the first sections, making them easy to understand."

"Perfect for someone looking to start belly dancing from scratch without feeling overwhelmed."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Belly Dance! - A Total Body Workout for Beginners with these activities:

Review Basic Dance Movements

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Reviewing basic dance movements will help you feel more comfortable and confident when starting the course.

Show steps

Watch videos demonstrating basic belly dance moves.
Practice each movement for 5-10 minutes.
Record yourself and identify areas for improvement.

Read 'Belly Dance Wisdom'

Show steps

Reading this book will provide a deeper understanding of the therapeutic aspects of belly dance.

View Belly Dance Wisdom: For Fitness, Pregnancy and... on Amazon

Show steps

Obtain a copy of 'Belly Dance Wisdom'.
Read the book, focusing on sections related to fitness and well-being.
Reflect on how the book's insights can enhance your dance practice.

Practice Hip Isolations

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Practicing hip isolations will improve your control and coordination, essential for belly dance.

Show steps

Stand in a relaxed posture with knees slightly bent.
Isolate hip movements, focusing on circles, slides, and figure eights.
Practice in front of a mirror to monitor your form.

Four other activities

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Create a Belly Dance Playlist

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Creating a playlist of Middle Eastern music will immerse you in the culture and inspire your dance practice.

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Research Middle Eastern music suitable for belly dance.
Compile a playlist of at least 10 songs with varying tempos.
Share your playlist with other students in the course forum.

Choreograph a Short Routine

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Choreographing a short routine will solidify your understanding of the movements and improve your creativity.

Show steps

Select a song from your belly dance playlist.
Choose 3-5 basic movements to incorporate into your routine.
Practice your routine until you feel comfortable and confident.
Record yourself performing the routine and share it with a friend for feedback.

Explore 'I Know Who I Am When I Belly Dance'

Show steps

Reading this book will provide a deeper understanding of the therapeutic aspects of belly dance.

View Melania on Amazon

Show steps

Obtain a copy of 'I Know Who I Am When I Belly Dance'.
Read the book, focusing on sections related to self-perception and identity.
Reflect on how the book's insights can enhance your dance practice.

Explore Advanced Shimmy Techniques

Show steps

Learning advanced shimmy techniques will add complexity and flair to your belly dance movements.

Show steps

Search online for tutorials on advanced shimmy variations.
Practice each technique slowly and deliberately.
Incorporate the new shimmies into your existing routines.

Career center

Learners who complete Belly Dance! - A Total Body Workout for Beginners will develop knowledge and skills that may be useful to these careers:

Fitness Instructor

A fitness instructor leads exercise classes and provides guidance on achieving fitness goals. This course helps build a foundation in dance-based fitness, specifically belly dance. The course emphasizes strengthening the core, toning muscles, and improving coordination through belly dance movements. Someone interested in becoming a fitness instructor can leverage this course to incorporate belly dance into their fitness routines, offering a unique and engaging workout experience. The course shares how to gain cardio endurance and artistic skills, making you an instructor with a unique fitness style.

See salaries and explore the career path for Fitness Instructor

Dance Teacher

A dance teacher instructs students in various dance styles, fostering creativity and physical expression. This course may be useful for aspiring dance teachers who want to expand their repertoire to include belly dance. The course covers basic belly dance movements, traveling combinations, and cardio routines, providing the foundational knowledge needed to teach beginner belly dance classes. The course demonstrates how to gain confidence, posture, grace, and coordination, all things that a great dance teacher must have.

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Group Exercise Instructor

A group exercise instructor leads fitness classes for groups of people, motivating participants and ensuring proper form. This course may be useful for group exercise instructors looking to diversify their class offerings. The course provides a structured approach to learning belly dance movements and creating a total body workout. The course emphasizes cardio endurance and artistic skill development, allowing instructors to design engaging and effective belly dance-based fitness programs. The course goes over posture and basic movements of belly dance, including soft hits, figure eights, and shimmies.

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Wellness Coach

A wellness coach guides individuals in adopting healthy lifestyle habits, addressing physical, mental, and emotional well-being. This course may be useful for wellness coaches who wish to incorporate dance and movement into their coaching programs. The course focuses on improving strength, tone, posture, and coordination through belly dance. The course explains how to gain confidence and shed pounds dancing, which aligns with the holistic approach of wellness coaching. Wellness coaches can use this course to help clients discover the therapeutic benefits of belly dance for body, mind, and soul.

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Personal Trainer

A personal trainer creates customized workout plans and provides one-on-one guidance to help clients achieve their fitness goals. This course may be useful for personal trainers seeking to expand their training methods. The course teaches basic belly dance movements, traveling combinations, and cardio routines. This knowledge allows personal trainers to incorporate belly dance into personalized workout plans to add variety. The course stresses posture, grace, and coordination, traits that can be transferred to personal training clients.

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Recreational Therapist

A recreational therapist uses recreational activities to improve the physical, emotional, and social well-being of individuals with illnesses or disabilities. This course may be useful for recreational therapists who want to incorporate dance and movement into their therapeutic interventions. The course focuses on basic belly dance movements and their therapeutic benefits. The course shares how to gain confidence, posture, grace, and coordination through belly dance. Recreational therapists can use this course to design belly dance-based programs that promote physical activity, self-expression, and social interaction for their clients.

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Movement Therapist

A movement therapist uses movement to promote emotional, social, cognitive, and physical integration of the individual. This course may be useful as it focuses on increasing strength, tone, posture, and coordination through belly dance movements. The course explains how to gain confidence and artistic skills, allowing movement therapists to incorporate belly dance into their practice. The course goes over basic movements of belly dance, including soft hits, figure eights, and shimmies.

See salaries and explore the career path for Movement Therapist

Yoga Instructor

A yoga instructor guides students through yoga poses and breathing exercises, promoting physical and mental well-being. This course may be useful for yoga instructors who want to diversify their offerings by incorporating elements of belly dance into their classes. There is a focus on strengthening the core, toning muscles, and improving posture, all of which complement yoga practice. The course explains how to gain confidence and grace, enhancing the mind-body connection that is central to yoga. Yoga instructors can use this course to create unique fusion classes that combine the benefits of yoga and belly dance.

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Pilates Instructor

A pilates instructor leads exercise classes and provides guidance on achieving core strength, flexibility, and body awareness. This course may be useful for pilates instructors who want to expand their repertoire to include dance-based movements. The course focuses on strengthening the core, toning muscles, and improving posture through belly dance. The course explains how to gain coordination and core strength, which align with the principles of pilates. Pilates instructors can use this course to incorporate belly dance into their pilates routines, creating a challenging and engaging workout experience.

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Dance/Movement Therapist

A dance/movement therapist uses movement to address the emotional, cognitive, physical, and social needs of individuals. Dance/movement therapists typically require a master's degree. This course may be useful for those interested in using belly dance as a therapeutic modality. The course focuses on improving strength, tone, posture, and coordination through belly dance movements. The course goes over basic movements of belly dance, including soft hits, figure eights, and shimmies. You will also learn how to gain confidence and artistic skills.

See salaries and explore the career path for Dance/Movement Therapist

Physical Therapist Assistant

A physical therapist assistant helps patients recover from injuries and illnesses by implementing treatment plans under the supervision of a physical therapist. This course may be useful for physical therapist assistants who want to incorporate dance and movement into their rehabilitation programs. The course demonstrates how to gain strength, tone, posture, and coordination through belly dance. The course includes posture and basic movements of belly dance, including soft hits, figure eights, and shimmies. Physical therapist assistants can use this course to help patients improve their range of motion, balance, and overall physical function.

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Massage Therapist

A massage therapist manipulates the soft tissues of the body to relieve pain, reduce stress, and promote relaxation. This course may be useful for massage therapists who want to gain a deeper understanding of body mechanics and movement patterns. The course demonstrates how to gain core strength, posture, grace, and coordination through belly dance. The course explains basic movements of belly dance, including soft hits, figure eights, and shimmies. Massage therapists can use this course to enhance their understanding of how movement affects the body and to provide more effective treatments for their clients.

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Fashion Designer

A fashion designer creates clothing and accessories, considering aesthetics, functionality, and market trends. This course may be useful for understanding how clothing interacts with the moving body because it explains how to build a foundation in dance-based fitness, specifically belly dance. The course emphasizes strengthening the core, toning muscles, and improving coordination through belly dance movements. A fashion designer can use this information to design clothes for the body while in motion.

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Costume Designer

A costume designer creates costumes for theatrical, film, and television productions, considering character development, historical accuracy, and visual impact. This course may be useful for costume designers as you'll learn how to build a foundation in dance-based fitness, specifically belly dance. The course emphasizes strengthening the core, toning muscles, and improving coordination through belly dance movements. Costume designers can use the course to understand the movement of a belly dancer's body and produce costumes that fit the function of the dance.

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Musician

A musician performs, composes, or conducts music, demonstrating technical skill and artistic expression. This course may be useful for musicians interested in exploring different cultural musical forms. The course offers a unique opportunity to understand the movements associated with belly dance, enhancing their appreciation for the dance's cultural context. In addition, the course reveals techniques on how to gain confidence, posture, grace, and coordination, potentially enriching their performance style. The course shares that by the end, you will gain in fitness through a great belly dance cardio workout.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Belly Dance! - A Total Body Workout for Beginners.

Belly Dance Wisdom

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This book, written by the course instructor, delves into the therapeutic aspects of belly dance for body, mind, and soul. It provides a deeper understanding of the dance's benefits beyond physical fitness. Reading this book will enhance your appreciation for the art form and its potential for personal growth. It is especially useful for understanding the instructor's perspective and approach.

Belly Dance Wisdom: For Fitness, Pregnancy and a...

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Belly Dance! - A Total Body Workout for Beginners

What's inside

Learning objectives

Syllabus

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Reviews summary

Effective beginner belly dance workout

Activities

Career center

Reading list

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