Incremental Speeds (preview)

Level 2
Stackable Drills
36 minutes to complete

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Practice key foundations bellydance movements and master control by varying speed, drilling various movements at incrementally faster speeds.

1. Singles slow

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Included Drills

Singles slow

1 . Singles slow

Level 1

Hipwork
Foundational

Isolate hips vertically at a slow tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted. Isolate hips vertically at a slow tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted.

Singles mid-tempo

2 . Singles mid-tempo

Level 2

Hipwork
Foundational
Sharp

Isolate hips vertically at a medium tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted. Isolate hips vertically at a medium tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted.

Singles fast

3 . Singles fast

Level 3

Hipwork
Foundational
Sharp

Isolate hips vertically at a fast tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted. Isolate hips vertically at a fast tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted.

Hip Shimmy

4 . Hip Shimmy

Level 1

Shimmies
Layers

Shimmy in a slight plie. Knees bend to facilitate the movement and shimmy is powered by the obliques.Shimmy in a slight plie. Knees bend to facilitate the movement and shimmy is powered by the obliques.

Shimmy

5 . Shimmy

Level 1

Shimmies
Layers

Allowing the knees to bend alternately, maintaining bellydance posture, maintain an even shimmy powered by the legs, obliques, glutes or any combination of these muscles.Allowing the knees to bend alternately, maintaining bellydance posture, maintain an even shimmy powered by the legs, obliques, glutes or any combination of thes...

Tension Shimmy

6 . Tension Shimmy

Level 1

Shimmies
Layers

Keep the lower body muscles contracted, execute a tiny, fast, and tense shimmy, allowing the flesh to vibrate.Keep the lower body muscles contracted, execute a tiny, fast, and tense shimmy, allowing the flesh to vibrate.

Twists slow

7 . Twists slow

Level 1

Hipwork
Foundational
Sharp

Alternate twisting the hips towards the front in a horizontal movement, using the obliques and squeezing glutes at the top of the movement. Keep a microbend in the knees and keep squads engaged. Always maintain the pelvic tuck/ low belly engagement. Slow and controlled isolation movement.Alternate twisting the hips towards the front in a horizontal movement, using the obliques and squeezing glutes at the top of the movement. Keep a microbend in ...

Twists fast

8 . Twists fast

Level 3

Hipwork
Foundational
Sharp

Alternate twisting the hips towards the front in a horizontal movement, using the obliques and squeezing glutes at the top of the movement at a fast yet isolated speed. Keep a microbend in the knees and keep squads engaged. Always maintain the pelvic tuck/ low belly engagement. Slow and controlled isolation movement.Alternate twisting the hips towards the front in a horizontal movement, using the obliques and squeezing glutes at the top of the movement at a fast yet isolate...

Twist Shimmy

9 . Twist Shimmy

Level 1

Shimmies
Layers

Peform a hip twist rapidly and evenly, releasing any hold at the end of the movement.Peform a hip twist rapidly and evenly, releasing any hold at the end of the movement.

Pelvic Locks slow

10 . Pelvic Locks slow

Level 1

Hipwork
Foundational

Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hyperextend the low back. Repeat at a slow, controlled tempo.Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hype...

Pelvic Locks mid-tempo

11 . Pelvic Locks mid-tempo

Level 2

Hipwork
Foundational

Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hyperextend the low back. Perform at a medium tempo.Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hype...

Pelvic Locks fast

12 . Pelvic Locks fast

Level 3

Hipwork
Foundational

Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hyperextend the low back. Perform at a fast yet controlled tempo.Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hype...

Shoulder Locks slow

13 . Shoulder Locks slow

Level 1

Upper body
Foundational

Alternately push the shoulders forward, right and left. Power the movement from the back of the shoulder blade being careful to isolate the shoulders, keeping the hands and arms still. Repeat at a slow tempo.Alternately push the shoulders forward, right and left. Power the movement from the back of the shoulder blade being careful to isolate the shoulders, keeping t...

Shoulder Locks fast

14 . Shoulder Locks fast

Level 2

Upper body
Foundational

Alternately push the shoulders forward, right and left. Power the movement from the back of the shoulder blade being careful to isolate the shoulders, keeping the hands and arms still. Repeat at a fast tempo.Alternately push the shoulders forward, right and left. Power the movement from the back of the shoulder blade being careful to isolate the shoulders, keeping t...

Shoulder Shimmy

15 . Shoulder Shimmy

Level 2

sharp
upper body
shimmies

Alternating shoulder pushes at an even, shimmy speed, without locking the isolations. Initiate the movement the back of the shoulder blade with the shoulders dropped down (attempt not to lift the shoulders).Alternating shoulder pushes at an even, shimmy speed, without locking the isolations. Initiate the movement the back of the shoulder blade with the shoulders dr...

3/4 on the Up

16 . 3/4 on the Up

Level 2

Hipwork

As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side.As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repea...

3/4 Shimmy

17 . 3/4 Shimmy

Level 2

Hipwork

As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side. Perform at a rolling speed, allowing momentum to keep the movement going and releasing the hold at the end of each isolation.As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repea...

3/4 on the Down

18 . 3/4 on the Down

Level 2

Hipwork

As the leg takes the weight, the same side hip isolates in a drop-lift-drop to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side. As the leg takes the weight, the same side hip isolates in a drop-lift-drop to the first three counts. Count four is a transition. On the next four count, repea...

Omis CW slow

19 . Omis CW slow

Level 2

hipwork
fluid

Interior hip circles, smooth and even, clockwiseInterior hip circles, smooth and even, clockwise

Omis CW

20 . Omis CW

Level 2

Hipwork
Sharp
Advanced

Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Left hip lifts, moving into tucked pelvis, moving to the right hip lifted, and traveling around the back, releasing the pelvis. Circle stays within the centerline of the body.Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Left hip lifts, moving into tucked pelvis, moving to the ...

Omis CCW slow

21 . Omis CCW slow

Level 2

hipwork
fluid

Interior hip circles, smooth and even, counterclockwiseInterior hip circles, smooth and even, counterclockwise

Omis CCW mid-tempo

22 . Omis CCW mid-tempo

Level 2

Hipwork

Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Right hip lifts, moving into tucked pelvis, moving to the left hip lifted, and traveling around the back, releasing the pelvis. Circle stays within the centerline of the body. Performed at a medium tempo.Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Right hip lifts, moving into tucked pelvis, moving to the...

Omis CCW fast

23 . Omis CCW fast

Level 3

Hipwork
Shimmies
Advanced

Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Right hip lifts, moving into tucked pelvis, moving to the left hip lifted, and traveling around the back, releasing the pelvis. Circle stays within the centerline of the body. Performed at a up-tempo speed.Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Right hip lifts, moving into tucked pelvis, moving to the...

Outro Elisheva

24 . Outro Elisheva

Level 2

bellydance

A short message congratulating you on completing your bellydance practiceA short message congratulating you on completing your bellydance practice