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| Lesson Seven |
| Subject: Lesson 7: Undulations & Belly Basics Undulations & Belly Basics NOTE: Do not practice belly rolls or other belly movements for an extended period of time, as it can cause diarrhea. To ensure that we do not overdo belly exercises, we will intersperse undulations Belly Roll: Picture the belly divided into two or three parts (three is harder to learn, but looks very dramatic). Tighten the top most muscle first: this muscle goes up as much as in. The next muscle to tighten is the one below it as you release the top muscle. If you can, push out with the top muscle as you tighten the bottom, and vice versa. Try to roll them together. To practice control of these muscle, start out tightening the muscles one at a time, then opposites. This is the basic move done to flip quarters. It does take a lot of practice though! Pelvis or Lower Undulation: This may also be called a lower camel when traveling. Push the pelvis forward, tilt up, bring it in, relax and push back, and bring back to center. The pattern created is a forward circle with the pelvis. This move may be done backwards. Inverted Belly Roll: Like above, only start with the bottom muscle, and contract upward. Top Undulation: Push the chest forward and lean forward slightly. Then straighten up, then lean back slightly, then center the torso and slouch slightly. This is very similar to the vertical rib cage circle, only you are going forward instead of the side. This move may be done backwards. Belly Flutters: This is when you push the belly muscles out and back in quickly. This move is used mostly in floor work. It is harder when laying down. Undulation: This puts both the top and bottom together. Start with the chest, and allow the pelvis to follow. This move can be done backwards by leading with the hips and allowing the torso to follow. If traveling with this step, it is called the camel. Sometimes it is called the camel when not traveling as well. |