The amount and type of exercise you do in your pregnancy is relative to the amount and type of exercise you did prior to falling pregnant…so if you have been doing belly dancing for a while before falling pregnant you will probably be able to continue at the same intensity compared to someone who is taking it up for the first time. If you are new to belly dance, be guided by your teacher and proceed carefully.
And remember…you know your body better than anyone else – so if it doesn’t feel right, don’t do it!
Benefits of Belly Dancing in Pregnancy
- Promotes good posture
Helps maintain general fitness
Improved coordination, balance and flexibility
Regulates hormones and blood circulation
Improves abdominal control and awareness
Relieves back ache during pregnancy and promotes healthy labour
Helps maintain pelvic floor tone through connection with deep abdominals
Non jarring/non contact activity
Encourages acceptance of body shape
- May help with constipation and varicose veins
Promotes a youthful radiant complexion
Social and fun
Precautions with Belly Dance in Pregnancy
- Avoid or take care with movements that accentuate a deep lumbar curve
- Avoid back bends
- Maintain a neutral pelvic tilt (i.e tuck your tailbone under)
Be aware of the softening of the ligaments in your body, especially the pelvic region, and therefore the increased risk of ligament strain
Avoid sudden changes of direction
Avoid jumping and vigorous shaking
Take care with hip twists (avoid or soften them)
Avoid sharp movements - you may need to soften your hip drops/ lifts/ flicks
Make sure you know how to co-contract your deep abdominals and pelvic floor muscles for stability and support
Don’t overheat – don’t exercise on hot humid days, keep up fluid intake
Stop exercising if you develop pain, bleeding, faintness or otherwise feel unwell
Take as many breaks as your body needs
Be sure to tell your instructor you're pregnant, and which trimester you're in
When Belly Dance is coupled with gentle feminine yoga, you are encouraging breath and relaxation, which in turn can help you adjust to the physical demands of pregnancy, labor, birth, and motherhood. It calms both mind and body, providing the physical and emotional stress relief your body needs throughout pregnancy. Not to mention, it is a beautiful way to connect within and very nurturing for both yourself and your child. And as usual, always seek your own medical advise if you have any concerns about your pregnancy.
Ozlem Ozyucekok, 4 November 2016
