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“Mapping the Internal Realms”
Additional Exercises

by Delilah

Shimmy exercise

Bend your knees and bring your feet and knees close together. Imagine you are hugging the core or pole we have described running from earth to sky through the middle of our body. By hugging I mean your butt, thighs, tummy muscles and the very core of your being are gently but firmly squeezing that pole. Now begin to shake or vibrate.

Hip Shimmy Layering Exercise:

You can use the Absolute Beginning video exercise “Mapping the Internal Realms” and add the shimmy over the top of the hip movements. Basically we are combining the concepts of

  • The levels: hips, belly, ribs, shoulders, head
  • The Clock face positions 1:00-12:00
  • The 4 quarters 12:00, 3:00, 6:00, 9:00

Try to keep the shimmy going in the hips on center and at the same time shift the positions as shown on the video in the next level: belly, ribs, shoulders, hands, and head.

Shoulder Shimmy Layering Exercise

Now lets move to the upper body. Tighten your butt and keep your hips still and on center. (I like to think of my hips as a flower pot, nice and earthy, heavy and full of roots.) Keep your head on center too. Now assert a tiny shoulder shimmy vibration by moving your shoulders back and forth in opposition (Hint: It’s a smaller and quicker movement than you might think at first). Breathe through your mouth and don’t hold your breath. If you have a problem with this, try it at different intervals during the day for a week or two until it loosens up and feels second nature. (If you still have problems with this and feel ridged and stiff it may mean you need to approach this exercise from the emotional realm. See Bellydance Therapy.)

When you feel you have achieved a comfortable shoulder shimmy, then layer the shoulder shimmy onto your rib cage isolations. Also work with maintaining a shoulder shimmy while you do the hip, belly, shoulder roll, hands and head level isolations.

Combining these skills should give you hours and hours of challenging practice exercises aimed at sharpening your isolation skills.

A Companion to Absolute Beginning Bellydance with Delilah


Visionary Belly Dancing
4115 Fremont Ave N, Seattle, WA 98103 USA