Thread: Getting Back Into Shape for Floorwork

Hey guys!

One of my many practice goals during my glamorous unemployment (however long this should last!) is to ease my way back into doing floorwork. As a student, I threw my back out from bad backbend technique and overdoing it, so since then, I've always been hesitant to really give floorwork my all. I do love the way it looks, though.

What are your favorite conditioning and safety tips and techniques for backbends and other dramatic floor moves? I already have both Delilah and Anaheed's DVD's. Any other good resources?

Let's talk!

one word "squats" with and without weights and with a stability ball against a wall. does wonders for floor work.

Ooooooooooh, I forgot about the wall squats! Those are great.

Yoga too, great for strength in the legs which you need for floor work.

Originally Posted by SatinWorship19

Ooooooooooh, I forgot about the wall squats! Those are great.

I love wall squats with the ball. It is challenging but low impact and feels great even though it is hard.

good thread. i tried getting on the floor over the weekend. i had a decent descent. but then started laughing because i couldn't get back up.

I dabble in floorwork; I can't do a decent backbend, but I do a heck of an illusion of a backbend. Back to audience, on knees, really engage abs so you don't hurt your lower back, open up your ribcage, raise your arms (do some Persian arms) and look overhead/backward at your audience. Works for me! And to strengthen your quads, w/kneepads or on a rug, on knees, hold arms in front of you, lean your weight back and hold -- you will feel it in your quads -- and come forward again. Repeat, repeat, repeat!

Strong and flexible abs, back and thighs. Pilates would be a good bet. There are actually quite a few specific exercises that are FABULOUS for floor work prep.

Originally Posted by SamiraShuruk

Strong and flexible abs, back and thighs. Pilates would be a good bet. There are actually quite a few specific exercises that are FABULOUS for floor work prep.

I totally agree. My floorwork really improved when I started doing pilates. I could suddenly do killer backends and decents and side planks.

Anything that really strengthens the quads and thigh muscles, cuz you will need them. I spend quite a bit of time on the quad press after my normal workout at the gym. I second the yoga. And just ease yourself into it....don't just slam yourself into a Turkish drop and then pray you survived it and can get up! :) One day at a time....have fun!

Yoga and pilates are both good options for strengthening the muscles needed to execute some of the more strenuous floor work positions. (Side note I'm not the biggest fan of pilates but a good ballet barre class often has the same effects.) I would also reccomend swimming, it's great for strengthening your back and it's very helpful with elongating muscle movements and relieving pressure on joints.

back bends....the wider your spread, the lower you go
i always say tuck your butt, tummy to the wall.
the back only bends...the whole move is from the thighs

WDNY has a DVD by Tanna wiht workouts based on floorwork. [ame=http://www.amazon.com/Bellydance-Body-Shaping-Floorwork-workout/dp/B0007U1YEO/ref=sr_1_2?ie=UTF8&s=dvd&qid=1242917024&sr=8-2]Amazon.com: Bellydance for Body Shaping: Floorwork - Belly dance fitness workout.: Tanna Valentine, CSCS Andy Troy: Movies & TV[/ame]