30 MIN Intermediate Belly Dance | Isolations + Combos 💃🔥 #bellydance #dance #choreography

All right, girls online, you ready? Oh, my God. What's happening? This is my perimenopause hair. I had this during pregnancy, too. I mean, after pregnancy. It's all fun and games, isn't it? It's so fun. Here's the first part of our combination. We're going to break it down. Heels, kiss, first position modified. Beauties at home, your right foot in front. Cuties in Miami, left foot. This is so important. Why? Because we want to look elegant when we dance, and we want to show off the beauty in the hip. So this is why the position of the feet. Squeeze the inner thighs, abs tight, shoulder blades back and down. Long arms, low arms are fine. Plie, you know that, right? Abs are tight, high heel shoe. Drop, drop, drop, down, up, down, down. Two, three, down, up, down, down. Two, three, change. We'll do it again, don't worry. We're going to go get a massage on your butt. The dance teacher sent me, and she said, rub out my piriformis. Ready, heels, kiss. Boom, plie, releve, tuck, lift, roll, abs. I want one, two, three, four, down, down. Drop, drop, drop, down. Take that. Other side, we're building, we're building. Other side, great for your glutes, great for your core, your balance, and you're going to learn some belly dance stuff. Plie, releve, tuck, lift, roll. Adding on, let's do it again. Two, change, step back. Six, we're drilling, we're ingraining in the brain. We go one, two, three, down, change. Adding on the second part, boom, plie, releve, tuck, lift, roll, arms. And remember that twist. I need that twist. Freeze, hip is forward. Out, out, without letting this happen or this. If you can only go an inch, go an inch. Look, it doesn't have to be some crazy thing. Just start with good posture. You'll get that mobility with practice. Listen up. Three, six, seven, eight. So we're going to do two circles or two four-point hip drops. Five, six, can you go faster with it? Try it. One, two, three, four, five, six, seven, eight. One, two, three, four, five, six, seven, change. Not so bad. All right, if you do well, I have an add-on to that. I'm not trying to intimidate you, trying to inspire you. Ready? Squeeze. Remember that twist? When you start your circle, make sure your hip is forward. Circle on the floor like a waiter carrying a tray. It's flat. Your hip is flat. It doesn't go like this. It just stays flat. Now, one, two, drop last time, slow drop. Beauties, speed it up. One, two, three, four. One, two, three, four, four-point hip drop. And take a break, rest, shimmy. Can we put it all together? Yes, we can. One more deep breath up. Here we go. Let's go slow first, and then we speed it up to tempo. Squeeze, plie, releve, tuck, lift, roll, arms, and sit. Combo one, four drops slow. One, two, three, four, down, down, down, kick. Now four-point hip drop from the top. Basic for four, three, two, one. Down, up, down, down, kick, four. Can we go faster? From the top, four. Let's go. One, two, three, four, down, up, down, down, kick, four. Four, two, three, last time. Here we go. One, two, three, four, down, up, down, down, kick, four-point hip drop, and change. Yes. Brain teaser a little. Take that now. Memorize it. When your friends say, oh, you're taking belly dance, show me a move. You know how they do it? Mostly, oh, I'm like, what kind of belly dance did you learn? It's true. Other side. All right, heel squeeze. Show them this one. Be like, yeah, high heel, tuck, lift, roll, slow. One, two, three, four, kick, four, hip, two, three, four, kick, four, basic, two, three, four, down, kick, four. Let's go two more. Hop, hop, basic, two, three, four, down, up, down, down, kick, four-point hip drop. Last time. Show me your best. Drop, two, three, four, down, up, down, down, kick, four-point hip drop, four-point hip rest. Thighs of steel. Thigh master. Remember thigh master? Belly dance master. OK, heels to your glutes just a little to stretch out your quads. Can we reverse it? Wait a minute. What? Want to try reversing it? This is going to be a brain teaser. Let's play. Boom. Now we'll have some fun with it. Now we'll stretch. We're almost done. Hang in there. Squeeze, plie, releve, tuck, lift, roll. What do you mean, Portia? Reverse it. Up completely. We're not going to do a hip drop. We're going to do a lift. What? You're crazy. We can do this. Listen up. Up, up, yes you can. Up, up, down, up, up. Last time, up, no kick, though, believe it or not. Other side. So when we do a hip lift, there's nothing equivalent to a kick with the lift, but with the drop, yes. Do you see what we did, though, right? Other side, did you see it? What we did, that we're reversing it? Everyone's like, yeah. Couldn't we have just practiced the other one? Yes, we will. Give me up. Just get it going. Now we go up. Speak with your hip. You're learning a language. And up other side with the circle. I'm like a belly dance nerd. I get all excited. You see my face? I'm all excited for us. You know people that are into math or something, and they get all excited, and you're like, no. I'm like, but you guys love belly dance. We're all in it. We're all excited, right? Plie, releve, tuck, lift, roll. Hear me out. Twist, push. You know this part. This hasn't changed, the two circles. But now we have to do four lifts instead of drops. One more time. Now try it slow. Up, up, seven, speed it up. Other side. It's harder, faster, right? We fine. You can drive in Miami. You can do a hip lift in a circle. Plie, releve, tuck, lift, roll, circle. Remember, you always start with a little twist so that you can get a full circle in. Twist back, and just warm up that hip again. Tell it what it's doing. Now four lifts slow. One, two, arms for balance. Squeeze the inner thighs. It's OK. Your legs open a little. A little bit of opening is OK. But try not to lose it like this, OK? That's not going to look good. It doesn't feel good either, OK? One more time, slow. Five, six, seven, speed it up. One, two, three, four. Up, up, last time, and rest. Don't worry too much where your hip lifts. If it's 1 o'clock, 3 o'clock, just lift your hip four times in a circle. That's good for now, right? Can we put it all together? Yes, we can. Ready? I need to give you guys, we need to do Gatorade shots, or like cappuccino shots. Squeeze, plie, cappuccino coffee. Releve, tuck, lift, slow. Up, up, down, up, up. Let's do it again slow. Ready? Up, time slow, yeah? Last time, then we speed it up. Four, three, two, ready? Smaller, faster, here we go. Up, two, three, four. Up, down, up, up. Two, three, four. One, two, three. Again, up, up, and take a break. Yes. Not so bad, right? Other way. Have a little fun, and we'll let down. Squeeze, plie, releve, tuck, lift, slow. Up, basic, basic, basic, basic. Up, down, up, up. Fingers four, point, two more times slow. Drill it in the brain. We go up, time slow, yes? Slow, we go up, up, down, up, up. To tempo now, five, six, seven, and up, up. Two, three, four. Two, three, let's do it one more time. We go one, two, three, four. Up, down, up, up. Two, three, four. Last time, and shimmy. You did it. We did it. Shake it out, shake it out. Can we try it? Shake it out, stretch. Let's do one song, then we're going to cool it down. Very good. Good for your brain, building new pathways in the brain. That's all I got to say. Excuse me, what? All right. Woo! What? Just a drop, the drop go. Combination. Down, two, three, four. Down, up, down, down. Four point, hip drop. Four point, do it again. Drop, two, three, four. Down, up, down, down. Four point, hip drop. Again, one, two, three. Down, up, down, down. And shimmy. Face, inhale. Elevate, top, lift. Just get it going. We're going on the down. And one, two, three, four. Down, up, down, down. And shimmy. Inhale, exhale. You know what's coming, yes? A little tip, keep the move small and close to your midline. It doesn't have to be huge. On my count, one, two, here we go. Up, up, up, up, up, down, up, two, here we go. Shimmy. Step touch. Knees a little. Shake your pelvis. That's what we were waiting for. A little bit of a long finale. OK, let's cool it down. Not bad. So you have a little homework. A little homework to do. Memorize one of those. Good. Good for your brain. Good for your body. Learning how to belly dance. Super fun. Show a friend. Be like, oh yeah, but can you do that? Do it in a dance off. I love to see the belly dance. We have to do like a belly dance dance off. They do it in hip hop. Or like break dancing where one person goes and they like do the thing. And then the next person goes. It's cool. We should do that. Yeah, we're like. All right. That would be fun. Maybe with wine. All right, take a deep breath. Let's cool it down. Inhale. Full lungs. Grow tall. Exhale. Super proud of you. Good work. Take a deep breath. Inhale up. And exhale. Now spine roll down. I want you to just give a little pliability there into the vertebra. Roll it up when you can. Nice and slow. Beautiful. Let's do that again. Open up. Inhale on the way down. And exhale. Now I want you to squeeze your butt. Squeeze your buns. Squeeze your thighs. Your pelvic floor. Reach your arms up. Grab your wrist. Grow tall. Side bend. But squeeze your butt. The idea is that. Up and over. But long. Not collapsing. Up and over. That's why I say squeeze your butt. Other side. Grab the wrist. Up and over. Squeeze your butt. Squeeze your butt to protect your lower back. And return. Hands behind your back. If you can't reach your hands, place them on the lower back or your glutes. If you can reach, interlock your fingers. Look up. And take a deep breath. And exhale. Beautiful. Let go. Turn those toes out. Open up wide. Sit into your hips. Really go for a wide, stable stance here. Press your knees back gently. And now shift the weight just a little side to side. This is all you. You go at your own pace. This is all you. Just kind of stretch things. Explore what feels good. Now when you're ready, come center. So watch me first. We're gonna twist. We're gonna look over our shoulder. Knees are pushed back. Torso twists and change. Do keep your elbows bent. Try not to lock anything, but try to rotate and twist your torso. Return. Let's do it one more time. Inhale and exhale. And then breathe normal. Good. And return. Last time. This is good for that spine. Trying to increase mobility, range of motion. And return. Roll it up. Good. Almost there. All right, bring those feet together. Bend the knees. Push down into the heels. Shift the weight over. And give me a little, let's take a little Marilyn Monroe kind of pose when she had her skirt. This kind of thing, or Betty Boop. And what I'm trying to do is just to release this hip area, glute, and change. Really sit into it. Okay, a little goes a long way. No pain. Should feel like a little tension, but it should feel good. Beautiful. And return. Now sit down, roll up. Inhale, extend the arms. All right, last two stretches do require balance. You may use your arms. You may grab onto the wall, a chair, the bar, a husband, a friend, a kitchen, a refrigerator, whatever you can reach. But I want the hips in alignment, the knees in alignment. Do your best to tuck your tailbone. Float your chest up and stare at one object. Four, three, two. Now we're gonna swing that foot forward. Bring it down. Balance, flex the foot. Lift, cross, open. Option one, you stay. You can work on your balance. You can hold on. Option two, you explore sitting down. Now this one feels really good when you can hold on to a chair, a counter, all right, a wall. The lower you go, the more you will stretch your glutes, your hip attachments, your piriformis. Please do make sure to flex your foot. We call this a figure four. Four, three, two, and return. Shake it out, beautiful. Other side, balance. Now modify any stretch in this class or any class. If it feels good and you're feeling a release, you should be doing something good. If there's pain, back off. Shouldn't be painful. Tuck and lift. Besides, I'm sore from working out. That's a different kind of pain. It's just lactic acid and some buildup in the muscles. But if you're feeling a sharp pain, no. Whoa, I'm losing my balance. Now flex it, down. Reposition, lift, cross, explore. Does that feel okay? Do we think we can sit? Let's try. Now you do you. Take it to where it feels good. Beautiful, sit into it. Last four, three, two, and rest. Open up those feet. Holy guacamole, we did it. Take a deep breath. Inhale, roll all the way down. Little chicken nuggets. Roll it up. Take a deep breath. Give yourself a hug. Thank you, body, for dancing with me at belly dance. Thanks for going to belly dance with me. Because our brain is different from our body, right? They're connected, but the brain wants to do a lot. Sometimes the body's like, girl, what are we doing now? Good job, cuties. If you need me, I'm here.