Move · Videos · Dance · 32 min

30-Minute Belly Dance Workout

30-Minute Belly Dance Workout — video by PS Fit Play · 31:58

Video by PS Fit on YouTube · Open on YouTube

Belly dancer Leilah Isaac leads a warm-up, seven tracks of hip kicks, twists, chest lifts, body rolls and shimmies with some light hops and jumps, and a cool-down, while a second dancer shows easier, no-jump options.

  • 32 min
  • All levels
  • High impact (jumping)
  • No equipment
  • Belly dance

Good forDancing for fun

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Step by step 11

Tap a time to watch that step in the video.

  1. Warm-up: hips side to side, kicks back, slides with twists and hip drops, then chest circles. 0:23
  2. Arm swings, a pelvic tuck, hip circles, a small choo-choo shimmy on the balls of the feet and shoulder rolls. 2:30
  3. Track 1: twists into a twist shimmy, hip kicks squeezing the glutes, then step side with a body roll. 4:40
  4. Track 2, drum solo: step back and forward, choo-choo shimmy with the arms, chest shimmies and small hops back. 8:24
  5. Track 3: small cross steps forward and back, hip lifts and drops, choo-choo shimmy, shoulder rolls and side jumps. 10:51
  6. Track 4: the Egyptian shimmy, knees soft and never locked, then step hops, adding the arms if you like. 14:32
  7. Track 5: slides with open arms, a turn with two jumps (or two steps), four hips, then chest circles. 17:04
  8. Track 6: 'salsa legs' squeezing the glutes with snake arms, chest shifts, then hip lifts in a half figure eight. 20:41
  9. Track 7: leg forward and back with jumps or bounces, shimmy and clap, then the maya and hip drops. 23:22
  10. Cool-down: arm reaches, a chest opener, a forward fold, side stretches and calf stretches. 26:59
  11. Balance stretch holding one foot behind you, using a wall if needed, then a standing hip stretch on each side. 30:16

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

Form cues from the coach

  • Squeeze the glutes and use your core to drive each hip kick
  • Keep the knees soft and never locked in the shimmy
  • Keep the shoulders relaxed as you lift and drop the chest

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadhip kicks, hip drops and lifts, figure eights, jumps
  • Knees takes loadlight jumps, step hops, hip kicks with bent knees
  • Ankles & feet takes loadlight jumps, step hops, shimmy on balls of feet
  • Shoulders movesshoulder rolls, shimmies and arm moves
  • Upper back moveschest lifts and circles, body rolls
  • Lower back movesbody rolls, chest shifts, shimmies, twists
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Second dancer shows easier, no-jump options; bounce instead of jumping

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by PS Fit; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety