The hip flexors are not active during most of a dance routine. The hip flexors are very important in the backbending, and the glutes are also important during dancing for balance.
As you look at the body, the two areas you don’t want to do are glutes and buttocks. The glutes help with balance for the front and back legs, while the butt is good for your body and back during front and backbends. So, look for exercises for these areas only.
A common mistake with traditional dancing routines is not getting enough rotators involved. The hip extensors must be active at a certain joint in order for the body to move properly. For example, if you do the pirouette and backbend, your hips are more bent forward than forward. Rotators can do this for all joints if you make sure your exercises are designed for all the joints.
What if I don’t know how to do the pirouette or backbend properly?
Practicing these exercises is good for your back, but most people know nothing about hip flexors. So, you’ll have to work hard to improve your hip flexors.
Another problem people have when practicing this exercise is that they want to do it fast so they think they can lift their hips. That’s not the case at all.
If you are starting out, practice the pirouette or backbend right away, and keep doing it until it feels comfortable. Do this once a day for a few days until it stops hurting. You may need to do it several times a week to a few times a month as you build up to doing it more frequently.
Here’s a link to another article you may find beneficial about how to practice this exercise. If you can’t afford a DVD, I recommend this book and book.
Here’s the step-by-step guide to doing pirouettes and backbends in order.
Step 1. Get on all fours. If you have a good grip on the ground, you won’t struggle while you are on all fours.
Step 2. Start by bending your knees a little so they are almost touching. If you are doing the exercise from a chair, go back to the position you started with. If you have access to a chair, use it while you do this step.
Step 3. Grab the chair’s legs with your left
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