At the moment, I dance (a mix of ballroom and belly) 6.5 to 7 hours a week, plus I do speed intervals on the (dreaded) treadmill four times a week for fifteen minutes as a warm up/cool down to my strength training program.
I'm wicked blessed to have a gym and certified trainers on location at work (not to mention a massage therapist who comes in twice a month - love her!!!!). My current strength training program consists of both free weights and equipment (my preference 'cause it means I HAVE to go to the gym) for arms, shoulders, back and legs, along with ab and quad work on the stability ball, step-ups, and lower-back floor-work. I specifically asked the trainer to incorporate exercises to strengthen my lower back and the muscles that support my knees so I could become a stronger belly dancer.
I didn't start all this at once; nine months ago, I began ballroom dancing, and over the intervening months, I've added a little more here and a little more there. (And dropped 25 pounds and three dress sizes!)
Miranda Phoenix