Bellydance Moves: How To Camel Roll

We have covered a lot and there is still more to come. In the meantime, here is a breakdown on the "Camel Roll".

Camel Roll
To do a camel roll you should start with the rib cage and the tuck and release of the pelvis. Let's start with the rib cage by pushing the ribs forward, up, back and center. Then round it out till it's smooth (This is what your torso will be doing also). Next we'll work on the pelvis. Start with your feet parallel and facing forward with your knees slightly bent. Now tuck the tail bone under causing your hips to go forward. Now, release it back to center and the push it slightly back and then back to center. Keep your spine supple.

Now let's combine the moves.

Think of your body being divided into sections, your top is section one, the middle is section 2, and the pelvis is section 3. Think of an imaginary wall in front of you. Not one section of your body can touch the wall at the same time. Sooo, if section "one" is touching the wall, then section two and three are not. If section "two" (your stomach/midsection) is touching the wall, section one and three are not. With this in mind, push the ribs forward and the pelvis back. Next, push the ribs up and the pelvis goes back to center. As you execute this movement, section "one" is touching the imaginary wall and section two and three are not. Then, pull the ribs back a bit more as you tuck the tail bone under you. Keep your spine supple and flexible. At this point your section "two" should be touching the imaginary wall, section one and three are not touching. Your spine should be pretty concave at this point as you move into pulling your ribs back and your pelvis toward the center. Finally your hips (section "three") should move forward as your ribs and hips return to the center. Attempt this move again, but try to smooth it out.

Also, try it with one foot in front of the other or on the balls of your feet (helpful for walking). Make sure your roll down the spine though every vertebrae.

Benefit and "Why You Should Care Factor": Works all of the muscles in your torso for a slimmer physique. Also works your stomach because you are executing a "mini-ab-crunch" for your upper abs (reduce and tones upper belly size). This also increases the strength in your back over time because we commonly don't work our backs because we are sitting all day (less back arches and injury).