Can I Continue Belly Dancing While Pregnant?

By Vintagemode - October 14, 2019

Sure. You can continue belly dancing while pregnant.

In fact, some of its roots lie in preparing a woman for childbirth. The “belly” roll, flutter, and some parts of the floor section were based on the movements of labor and childbirth. The women of Berber Tribe gathered around the pallet of a woman in childbirth and did those movements.

However, because every woman has different needs and every pregnancy is different, before doing any activities or physical exercises whilst pregnant, always seek your own doctor.

In some doctors’ opinion, belly dancing is the perfect prenatal form of exercise- low impact, high benefits for mom and baby, and perfectly readies the exact muscles needed to facilitate labor. 

Here are some benefits: 
· These movements actually condition muscles needed for childbirth, and when utilized during labor can gently ease baby down the birth canal. 1 in 5 babies begins labor in the occiput posterior position (sunny side up). This is when the baby is facing the same direction as a mom instead of facing towards her back. The problem with this position is the back of the baby’s head is pressing against the spine, causing what is known as back labor. Many women report the intensity of the back labor overwhelms the intensity of the actual contraction. Belly dancing in your last trimester can gently guide the baby into the optimal birthing position.
· It allows you to socialize and meet others if done in a group setting. According to The American Congress of Obstetricians and Gynecologists (ACOG), between 14-23% of women will struggle with some symptoms of depression during pregnancy. Regular, frequent physical activity boosts feel-good endorphins and has been shown to help stabilize your moods — some research has even found that regular aerobic exercise is as effective at treating depression as taking an antidepressant.
· Reduces incontinence. In one study, most of the 500 otherwise healthy participants experienced urinary incontinence at some point from the first through the third trimester. But incontinence problems don’t have to rule your life during pregnancy. Belly dancing focusing on pelvis moves had a positive effect on the urinary incontinence-related muscle strength and vaginal pressure.
Here are some precautions with Belly Dance in Pregnancy:
Avoid or take care with movements that accentuate a deep lumbar curve
· Avoid backbends
· Maintain a neutral pelvic tilt (ie keep your bottom tucked 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 sharp changes of direction
· Avoid jumps
· 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.
General Guidelines for Exercise in Pregnancy:
· Monitor your heart rate and keep it below 140 beats per minute.
· Don’t overheat – don’t exercise on hot humid days, keep up fluid intake.
· Avoid exercises involving sudden movements, breath holding, lying on your back.
· Vigorous exercise should be preceded by a warm up and followed by a cool down.
· Stop exercising if you develop pain, bleeding, faintness or otherwise feel unwell.
· Have a small snack an hour before exercise.
· Avoid activities where there is a risk of falling or violent body contact.
· Limit periods of strenuous exercise to 15-20 minutes.
· Restrict sessions of strenuous exercise to 4 times weekly.
Of course, dancing in the postnatal period can help to regain strength and tone in the abdomen and pelvic floor as well as being a great way of honouring the curves of the new mother. Dance your baby out and dance with your baby.

Zkaka has the right belly dance costumes to get you started on that journey. Shop Now!

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