Oriental dances are a symbol of femininity, grace and grace. Observing oriental dancers, you can notice how well the dancer controls her body, performing movements that, at first glance, are inaccessible to an ordinary person. One of such spectacular and beautiful movements is the belly wave. In fact, every woman can learn how to do beautiful rolling of the abdominal muscles - this requires regular training.
Instructions
Step 1
For a beautiful and correct abdominal wave, it is necessary to have developed muscles of the diaphragm, pelvis, as well as oblique abdominal muscles. In addition, you need to learn how to relax all abdominal muscle groups in order to achieve the desired effect.
Step 2
Get into a comfortable position with your feet shoulder-width apart and bend your knees slightly. Lift your chest up and pull your stomach in as deep as possible. Keep your belly sucked in as much as you can, then completely relax your belly so that it is slightly in front of the whole body.
Step 3
Repeat the exercise to tighten and relax your abdominal muscles several times a day. Do not hold your breath while doing this exercise - breathe evenly and repeat the exercise several times. Do not forget to pump your abs, both upper and lower - this will also help develop your abdominal muscles.
Step 4
Raise your legs and torso alternately while lying on the floor. Start with a small number of lifts, and then, as you develop your abdominal muscles, increase them.
Step 5
Train your diaphragm - it plays an important role in the beautiful roll of the abdomen. Breathe deeply and be aware of the movement of the diaphragm between the navel and the ribcage. Bend forward and try to pull the diaphragm inward, and then try rhythmically contracting it several times. By doing this exercise regularly, you will begin to feel and control the muscles in your diaphragm.
Step 6
You also need to learn how to isolate the pelvic muscles from the diaphragm. At the same time, pull in your diaphragm and relax your pelvic muscles, then pull in your pelvic muscles and relax your diaphragm.
Step 7
After warming up with this exercise, try doing a belly wave. To do this, consistently pull in the diaphragm, then the muscles of the middle and lower press, and the muscles of the pelvis. After regular training, you can easily and quickly do graceful belly rolls.
