#hip lifts

[miltondutra]

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[dailydosebellydance]

Hip Lifts x 3 Part 2 - Glutes Bellydance Drill

Check your posture before you begin - send your tailbone down, open up front upper body, be aware of your face, arms, and hands.

Hip lifts from the glute:

This is a glute-inititated hip lift. A good way to practice glute contractions is to sit on the floor in wide V stretch, or lay on your tummy with legs relaxed and flat. Practice contracting R glute and release, then L glute and release. Keep your other muscles relaxed – low belly, quadriceps, hamstrings all might want to engage when you engage your glutes and you want to practice keeping them relaxed – this awareness will be important when you stand up for glute drills. Over time with this drill you’ll be able to fire more muscle fibers and your glute contraction will have more POW!

Stand up, make sure your knees are soft, and try your R glute contraction, release, L glute contraction, release. Your knees may bend and straighten slightly as a *reaction* to your glute contraction-initiated hip lift. The biggest (pun intended) thing to watch for is a big hip movement right off the bat – your glute contraction-hip lift will probably be very small to start with if you are truly keeping your legs and obliques out of it.

Try these slow, fast, big, small, etc, always checking in to make sure your hip lifts are initiated by the glutes.

[dailydosebellydance]

Hip Lifts x 3 Part 1 Bellydance Drill

Check your posture before you begin - send your tailbone down, open up front upper body, be aware of your face, arms, and hands.

Hip lifts from the leg:

This is a skeletal move - relying on one leg being straighter to push one hip up. Bend both knees a little deeper than your home position to begin. Let one knee come almost straight - make sure not to straighten it fully or lock it! - and let the other stay more deeply bent. Then simply alternate. You are using your hamstring and quadricep to straighten and bend your knee, but your other muscles (like obliques and glutes) should be relaxed. Poke yourself in the butt and obliques to check that these muscles are not engaging.

Try these slow, fast, big, small, etc, always checking in to make sure your hip lifts are initiated by the knee bend-and-straighten.