How to Do Reverse Undulations | Belly Dancing

Belly dancing is sexy, fun, and burns up a lot of calories to boot! In this video, belly dancer Irina Akulenko teaches you how to do the belly dance moves known as reverse undulations. You'll be shaking it like Shakira in no time.

Now let's try reverse undulations. Assuming the same position, keeping the knees bent, we're going to contract the lower abs first, then contract the upper abs to bring the chest down. Then squeeze between the shoulder blades to lift the chest back up. And again, contracting under. Chest down. Up. And releasing slightly into the neutral position. And here when we start larger, we're going shift our weight back into the heel, contract under, chest down, and as you lift the chest up you're going to release forward. Now, we're doing this only to exaggerate and find the movement in the beginning. So, starting back. Contract. Under. And up. And down. Roll. And up. Let's try that with music.

And when you're reversing, make sure you're not lifting your head too far up. There'll be a small level change in the beginning, but ultimately you want to stay in the same exact spot.

And now we want to make it a little bit smaller. We're going to stop shifting our weight forward to back and stay neutral. So we're gonna contract the lower abs. Upper abs. Upper back. And in. Down. Up. Neutral. Smoothing it out. And faster.

And that's how you do a reverse undulation.

[robynnest]

These videos are great!!! Thank you much for doing them. Excellent instruction.

[appaloosa]

thank you for addressing the muscles that do the work!!

[amysquie]

Thanks for the breakdown, need to practice this!

[dorothealebeau]

Difficult, I am learning, I took Ballet for quite a few years, and this requires focus and much practice. Exquisite art form and should be respected. Learning the "Isolations" are not easy and requires extensive practice. I am using a book on my head to relearn balance, not ready for the sword, that is going to be some time in the near future, I am practice, practice, and more, practice.

[griqs]

used to be able to do this easy when i was a kid.

[dorothealebeau]

I keep practicing, muscles hurt like crazy, I'll keep practicing hoping muscles will not hurt anymore. Practice almost everyday.

[قمرمحمد-بغ]

انتي بجد فنانه استعراضية هايلة انا اتعلمت منك كل حاجه بتعمليها وده السبب اني نجحت بسرعه

[ShaniquaOz]

No, you can! Just try harder! You have to find your muscles, after that, you get the hang of it!

[RandomeGirl]

@Theshinigamihunter that sounds dangerouse :O

[tipoomaster]

I'm sure everyone here is in it for the dance tips :P

[hazahaxa]

That looks kind of weird at the end when he body's moving like a snake but her head is staying in the exact same place lol

[theonespot]

lmao i muted the video and watched it alone.

[crazyphilly]

I totally want a girlfriend who could do this.