20-Minute Belly Dance Basics

Step by step 10

Tap a time to watch that step in the video.

1. Warm-up: slide the hips right and left with the arms out, then twists into figure eights. 0:00
2. Hip accents: squeeze the glute and push the hip out to each side, keeping the feet flat. 1:26
3. Hip bumps: squeeze and thrust each hip, singles then doubles, adding the arms. 3:02
4. Hip rocks into a shimmy: hands on hips, shoulder blades down, upper body still, then pump the knees. 3:52
5. Step and touch on the balls of the feet with hip punches, adding the arms, then dance around. 5:50
6. Hip drops: one foot forward, lift the hip towards the ribs and drop it, then the other side. 7:14
7. Shoulder shimmy: one shoulder forward, one back, with long arms, then step back into hip drops. 8:59
8. Put it together: dance the moves as a short routine to the music. 10:37
9. Cool-down: deep breaths, roll the spine down and up, side bends with the glutes squeezed, then a forward fold. 12:47
10. Balance stretches, holding a chair or wall if needed: a standing quad stretch, then a figure-four glute stretch. 15:23

The steps are a summary in our words, checked against the video — the coach shows every move.