Thread: Floorwork! Give me strength!

Hi ladies (and gents),

I have a long-term goal to eventually do floorwork. I need recommendations for particular exercises and routines to build my strength so that I can eventually learn floorwork safely. The absolute best thing would be a video that I could do at home (I have dumbbells and ankle weights and a giant ball), but instructions for exercises would be helpful too. I don't have a gym membership right now, but if you can give me a compelling reason to join a gym I'll think about it.

Any recommendations?

I think Ruby's floorwork DVD from Cheeky Girls would be perfect!

Ruby's DVD is excellent for strength-building. Here's my review!

DVD Review: Flawless Floorwork Starring Ruby | Carrara Nour

When you've progressed a little, Delilah and Anaheed both have excellent floorwork DVD's. (Delilah's is Vol. III of her workshop series).

Thanks for the recommendation! Satin mentioned that she thinks additional quad exercises would be helpful, does anyone have any recs for that? Incidentally, I am looking for exercise videos to increase strength, not BD instructionals to learn new skills, but if a BD vid has the best conditioning routines, I will roll with that.

Originally Posted by da Sage

Thanks for the recommendation! Satin mentioned that she thinks additional quad exercises would be helpful, does anyone have any recs for that? Incidentally, I am looking for exercise videos to increase strength, not BD instructionals to learn new skills, but if a BD vid has the best conditioning routines, I will roll with that.

Wall squats.

Lean your back against the wall, press your lower back into the wall. Walk your feet out no more than 12 inches from the wall (you'll adjust in just a bit). Lower your upper body so that your knees are bent at a 90-degree angle. Make sure your heels are directly under your knees; this is where you'd adjust your feet distance from the wall. So the angle between foot and ankle is 90-degrees, angle between calves and thighs is 90-degrees.

A P90X variation I loved is same position, but alternate raising each foot in front of you.

This exercise kills. In the very best way.

*toot toot*
My little "Preparations, Drills, & Cool Down" DVD works specifically with conditioning for dance, not necessarily belly dancey either.
*end toot toot*

also: vinyasa flow yoga is great cross training for floor work because you move gracefully in and out of physically challenging postures that build core and upper body strength. it will help with the belly dance floor work transitions.

i don't know of any good videos but perhaps someone else here does. i take it at the gym - oh there's your reason to join a gym ;) scheduled classes make you go!

Full depth squats, as in all the way down till your calves caress your hams. Arguably the single best and most important exercise there is. If you were going to be stranded on a desert isle with only one exercise, this would be it. (They have to be done correctly and learning is a process). Start with no weight and gradually add heavy items (dumbells, barbells, growing children, etc).
From Dork to Diva: Squat :: stumptuous.com
Lurn to squat good – E-ZY! :: stumptuous.com

Lunges.

Grand plies.

Slow descents to the floor on keeping the shoulders, butt, and heels in alignment. The slowly raise out of it.

any core stabilizing exercises. like plank and it's variations would be helpful too.

Yoga. poses like Warrior, Triangle, Tree Pose, and Plank will help you build some strength for floorwork. If you're going to do moves like the berber walk try pigeon pose as well for hip flexibility

Originally Posted by raqFariha

any core stabilizing exercises. like plank and it's variations would be helpful too.

Agreed. In addition to strong quads, you need lots of core strength. When I started Pilates back in the day, it really improved my ability to do floorwork. Ruby has an excellent Pilates-based strengthening component to her DVD. I also highly recommend that DVD.

Originally Posted by da Sage

Incidentally, I am looking for exercise videos to increase strength, not BD instructionals to learn new skills, but if a BD vid has the best conditioning routines, I will roll with that.

Check out; [ame="http://www.amazon.com/Callanetics-Years-Younger-Hours-Amazon-com/dp/B00064K0RI/ref=sr_1_1?ie=UTF8&s=dvd&qid=1261547070&sr=8-1"]Callanetics[/ame] It has the squats and core strengthening and everything else in a low impact one hour workout.

Originally Posted by mathkitty

Agreed. In addition to strong quads, you need lots of core strength. When I started Pilates back in the day, it really improved my ability to do floorwork. Ruby has an excellent Pilates-based strengthening component to her DVD. I also highly recommend that DVD.

Where can I check out this DVD? What's it called?

It's called 'flawless floorwork' and can be ordered via the Cheekygirls Productions website here: Flawless Floorwork with Ruby - belly dance dvd

Squats and weighted lunges and steps ups are good. The half wheel pose in yoga (I think that's what it's called) is good for your glutes. Keep your hips high and even. When that gets too easy, extend one leg out straight as you maintain the pose.

Another good exercise: get down on your knees, keep your back straight and strong, and start to slowly lean back like you're going into a turkish drop position. Hold. Try to get lower and keep it controlled.

Don't forget that you need flexibility as well as upper body strength. Planks are good for upper body.

Originally Posted by Khalida

It's called 'flawless floorwork' and can be ordered via the Cheekygirls Productions website here: Flawless Floorwork with Ruby - belly dance dvd

i love that dvd! i just got it for Christmas and it's great! one warning, if you're not used to doing Keegles every time you breath, ease into it. u might pull a muscle if you're not used to it...... it hurts to pull a muscle in your pelvic floor....

Originally Posted by raqFariha

.....one warning, if you're not used to doing Keegles every time you breath, ease into it. u might pull a muscle if you're not used to it...... it hurts to pull a muscle in your pelvic floor....

..l;,..l;,..l;,

I just bought Callenetics. I'm seeing great reviews of it all over the internet. We shall see!

World Dance New York has an exercise video taught by Tanna that contains 3 workout routines based on floor work. These aren't "instructional", they're "workouts". They're three different difficulty levels, so once you master one you can move on to the next. Or, you can go back to an easier one when you want a lighter day. Here's a link to my full-length review: Bellydance for Body Sculpting - Floorwork (originally named Bellydance for Body Sculpting - Floor Work): A Video Review By Shira

So I bought the Callanetics DVD, the Original version and not the newer version.

Put it in Sunday night as a means to kill time and what can I say but Holy Cow! This was really amazing. I did not break a sweat, get all worked up and exhausted. I did not get winded or strained.

Today I feel like I've been socked by a ton of bricks. What an amazing workout! It felt like yoga (which I can not do because of hip replacement). It was so relaxing to do and today I do feel stronger. Floor work, here I come!

I totally recommend this DVD. It really emphasizes on keeping the pelvis tucked in and the spine elongated.