Strengthening Exercises

I am frequently asked for exercises that will target the muscles we use for belly dance. On this page I am providing some exercises that will target those specific muscles. I have focused on those exercises which require no equipment. As with any physical activity there is some risk of injury. Please consult with your health care provider if you have any health concerns before attempting any of these exercises.

Thighs (Quadriceps and Hamstring)

The quadriceps (quads) are comprised of four muscles. The rectus femoris, vastus intermedius, vastus lateralis and vastus medialis.

The basic squat is the easiest way to work the quads and hamstrings. Stand with your feet in parallel first, slowly bend your knees until you reach the point where your heels start to come up, slowly straighten your legs. Keep your abs tight and your back straight. Don't lean forward. You can increase the workout by standing fully weighted on one leg and working it, then switching to the other foot. Make sure to work both evenly.

Another option for the squat is to stand with your legs in second position instead of first. Make sure that your knees  don't extend past your toes and that they do not collapse inward, they should bend over the middle toe. Again keep your abs tight and your back straight up.

Buttocks (Gluteus)

The glutes add power to our movements. The easiest way to exercise them is to use glute squeezes. Below is a deleted scene from Beginning Belly Dance: Vertical Circles where I teach glute squeezes.

Calves (gastrocnemius and soleus muscles) 

The simplest way to work on the strengthening the muscles of the calf is to do relevés. Slowly rise up onto the balls of our feet, hold for 5 seconds, slowly lower back down to flat. Repeat. If you really want to work the muscles you can lift one foot off the floor so you are balanced on one foot while performing the relevés. Just make sure you work both legs equally. 

If you want to get a full range of motion stand on the edge of the bottom step of a set of stairs so that your heels hang off and rather than going down to flat, let your heels sink below the level of the stairs. Just make sure to control the motion with your calf muscles.

Abdominal Muscles (abs)

The abs are a complex basket weave of muscles. The rectus abdominis runs vertically, the transverse abdominis runs horizontally, external obliques run at one angle and the internal obliques run at the other angle (see the image to the right).

The tummy pushes found in the warm up is an easy way to work the abs, but you can also target specific areas.

Low Abs (lower region of rectus abdominis)

Reverse crunches: lie on your back with your legs extended. Lift your legs up off the floor, pull your knees in and then extend your legs back out. 

Scissor Kick: lie on your back with your legs extended. Lift your legs up off the floor then alternating raising and lowering the legs kicking up and down. Slowly make the movements smaller.

Butt Ups: lie on your back with your legs extended straight up above your hips. Lift your legs straight up and then back down.

Leg Raise Crunch: Stand with your arms straight above head bring them down as you lift one leg straight out in front of your, lower the leg and take arms back up, repeat with the other leg. Be sure to contract the abs and focus on them for the motion instead of the leg muscles.

Upper Abs (upper region of the rectus abdominis)

Crunches: lie on your back with your knees up and legs together. Put both hands behind your neck. Keeping your elbows extended (and not pulling on our neck) lift your shoulders off the floor and lower them back down.

One arm thrust: lie on your back with your legs extended. Put on hand behind your head and stack your feet (top foot same side as arm behind head). Extend your other arm straight up. Reach up with the arm and lower back down in a controlled manner. Switch your feet and arms and repeat on the other side.

V up: lie on your back with your arms extended above head. Lift both legs and  both arms up and then lower them back down.

Leg Raise Crunch: Stand with your arms straight above head bring them down as you lift one leg straight out in front of your, lower the leg and take arms back up, repeat with the other leg. Be sure to contract the abs and focus on them for the motion instead of the leg muscles.

Obliques

Oblique Crunch: lie on your back legs bent and to one side, put the opposite hand behind your head. Try to bring your elbow towards your opposite hip. 

Side Crunch: lie on your side with your arm under your head. Brace your other arm palm down in front of you and lift legs up and down. Roll over and repeat on the other side.

Russian Twist: sit with your knees up and your hands behind your head with your elbows extended and twist your elbow towards opposite knee, back and forth. Be sure to move with intention and control.

Standing twist crunch: Stand with your hands behind your head. Twist and bring elbow in and down as you lift the opposite knee to meet it.

Back

Prone arm and leg lift: Lie on your stomach and lift one arm and the opposite leg. Bring them back to the ground and lift the other arm and leg. Remember to keep your head down.

Kneeling arm and leg lift (aka Balancing Cat): While on your hands and knees lift and hold opposite arms and legs (so you are balanced on one hand and one knee). Lower your arm and leg back down and repeat on the other side.

Back crunches: lie on your stomach with your arms down by your side and lift your chest and head up and down off the floor. 

Warrior 3 - Stand with the feet together, and lift up one leg with a pointed toe. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Ensure your standing leg knee doesn't lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing. Repeat on the opposite side.

Shoulders & Upper Arms

Wall Push-ups: Stand facing a wall and put your hands on the wall. Lean into the wall and then push away from the wall with your arms.  You can rotate your hands so your fingers point inwards to work the triceps. You can move your feet back away from the wall to increase the difficulty.

Below is a deleted scene from Beginning Belly Dance: Vertical Circles with Huraiva where I demonstrate rope pulls and seated push-ups.
Anatomy images on this page are from the US Government or from Gray's Anatomy and are in the public domain.