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Fit Preganancy December/January 2008
The Power of the Belly
Practicing the sensual art of belly dance is a fun and sexy way to stay in shape, and it has surprising pregnancy fitness benefits.
CAN'T GET INTO A FITNESS GROOVE NOW THAT YOUR PRGEGNANT? Then it's time to belly up, say sisters Neena & Veena, creators of several bellytwins DVDs, including "Bellydance Core Conditioning" and the forthcoming "Belly Baby Prenatal Workout."" In ancient history, belly dancing was always known as the preparation for childbirth," says Neena, who recently delivered her first child via water birth. The move require squeezing and releasing the pelvic muscles to create the ripple effect as well as doing figure 8s with the hips.
"Belly dancing keeps a woman flexible, and this is very important during labor," says Sheila Kitzinger, a British anthropologist who has written extensively about giving birth and teaches midwifery. The circling, rocking and tilting motions in belly dance help increase pelvic mobility and help rotate the baby into the right postion for birth, she says.
"The movements are natural to a woman's body, pregnant or not." adds Veena (who wasn't expecting, but says she experiences "sympathy" pains with her twin, including cravings).
The flowing arm motions, chest moves, hip rolls and shoulder shimmies of the ancient Middle Eastern dance provide a smooth, super low-impact cardio workout that builds the endurance you'll need during labor, and during life with your new baby. Traditionally done barefoot, the dance focuses on proper posture, which helps place the spine in proper alignment and can help alleviate the back and shoulder pain. The moves strengthen the hip, thigh and buttock muscles, relieving the lower-back pressure that's common in pregnancy, and you can do kegels - contract and relax your pelvic-floor muscles throughout - to strengthen then as well.
Those benefits, notes Eric Sternlicht, Ph.D., assistant professor of kinesiology at Los Angeles-based Occidental College, might be why belly dancing is just what the doctor ordered. "Most medical groups now recommend exercise, even for women who were not active prior to becoming pregnant." he says. "Any activity is beneficial, and if belly dancing appeals to the mother and she will stick with it, all the better."
Neena & Veena maintain that perhaps the best benefit is the way belly dancing makes you feel about yourself: the sense of feminine power, sensuality and enjoyment of your body that this dance form provides. Ready to get your hips in motion?
Get Ready to Dance
As you perform the dances, move your entire body gracefully while elongating your spine, lifting your chest and relaxing our shoulders. To avoid arching your back, drop your tailbone down. Keep your arms relaxed, with your elbows and wrists gently bent and fingers soft. Be cr
Perform
Warm Up
Stand with your feet wider than hip distance and your knees slightly bent. Take a deep breath in through your nose, raise your arms toward the sky and hold briefly. Cross your armsin front of your chest as you exhale and slowly bring your arms down, then out to the sides. repeat 3 times.
The Dances
1. Twist and lean. Begin in the Belly pose position. Stand on your left leg with your knee slightly bent. Place your right foot in front of you, the ball of your foot touching the floor. Let your arms float out to the sides while keeping your wrists slightly bent and your hands at belly level. Turn and twist your upper body to the left. Place your right hand behind your head, then lean back to you left. Raise your left arm and lower your right. Return to the Belly Pose position, then switch your foot position and continue alternating sides for 1-2 minutes.
2. Hip Swings. Begin in the Mummy Squat position. Stand with your feet hip-width apart, knees bent and arms crossed at your chest, fingertips pointing up (Mummy Arms). Gently swing your hips to the left as you lift your left heel, keeping your toes firmly planted on the floor. Extend your left arm out at shoulder height and reach your right arm overhead. Return to the starting position. Gently swing your hips to the right as you lift your right heel, extend your right arm out at shoulder height and reach your left arm overhead. Alternate sides for 1-2 minutes.
3. Hip Dips. Kneel on a pillow, sit on your heels and extend your arms out to the sides. Use additional pillows under your knees, feet or buttocks, as needed for comfort. Rise up on your knees and relax your arms into the Aladdin Arms position. Reach your left arm out to the side and put your right hand behind your head. Dip and gently swing your hips to the left. Return to the center, sit on your heels and place your arms across your chest in the Mummy Arms position (arms crossed at your chest, fingertips facing up). Repeat on the other side. Continue for 1-2 minutes.
4. Cobra Side Stretches. Begin in the Mermaid Pose position. Sit on the floor, leaning on your right hip with your knees bent and feet together extend your arms gently out to the sides. Raise your arms overhead and clasp your thumbs together. Lean to the left, and sway your arms in the same direction. Move your arms and hands in a wave-like-motion- a ripple that moves from your fingertips to your shoulders. Return to the center and repeat. Repeat for 1-2 minutes on one side, then switch sides.
Cool Down
Sit on a pillow, bend your knees and lace the bottoms of your feet together, bringing your legs into a diamond shape. Hold your feet and gently rock rom side to side like a cradle, repeat for 1-2 minutes. breathing slowly.
