The Pelvic Tuck and Drop
1. Stand with your Legs just slightly apart
2. Bend your knees, and tuck your pelvis to a neutral position. This we will call 'Neutral'
3. Now Tuck your pelvis even further into a full tilt, tucking and sliding your tailbone underneath you by activating and contracting your very lowest abdominal muscles. This we will call 'Tuck'
4. Now release the pelvic back into the neutral position, and keep your whole abdominal core activated and contracted (so if you were to push on it, you would feel resistance from your core abdominal muscles).
5. Now release the pelvis all the way back by contracting the very lowest muscles in your back. This we call a 'Pelvic Drop' or just 'Drop'
6. Repeat the Tuck and Drop. Its most fun to do it to music. Try doing it to one entire song (3-4minutes long). Alternate from doing it slow - Tuck for 4 counts, then Drop for 4 counts and repeat during the first verse of a song. Then do your exercises faster. Tuck for just one count, then Drop for one count, Tuck for one count, and Drop for one count. Do this during the chorus.
Keep changing it up, keep the control in your movement. This is a fabulously fun exercise to strengthen the lower abs, it helps to relieve congested and stuck lower back pain, plus it will work you towards flattening that belly!
Written by Sherry Fragosa, Dance Instructor for Center for True Harmony Wellness and Medicine. Sherry teaches Bellydance Drills for Beginners and Intermediate dance students in Mesa AZ. She also teach a Dance Workout Class that incorporates Bhangra, West African Fusion and Bellydance! You can contact her directly at True Harmony: sherry@trueharmonywellness.com or 480-539-6646.





