Moroccan Hip Drills: Practice Perfect Belly Dance "Lifts" and "Drops"

So, you've just started studying the ancient and exciting art of Middle Eastern dance, and you want to practice all you can so you can shimmy and undulate to your heart's delight. Or, maybe you've been dancing for decades, and you're looking to sharpen up your skills and add a little spice to your practice. Whatever the case, Moroccan Hip Drills are sure to add a thrill to your routine and a snap to your hips.

First, let's go over the component movements of the drills. In order to do the full drill effectively, you'll want to have a basic grasp on each of the following movements:

Movement #1 - Un-Weighted Hip Lifts

Stand on one leg, with knee slightly bent. Let you thigh muscle absorb your body's weight. Point your opposite foot and place it slightly in front of you for balance. This is your free, or un-weighted, hip. Using your side abdominal muscles, lift that hip. Give it a little punch to really make the movement "pop" at the top of the motion. Bring the hip gently back down, and repeat.

Movement #2 - Un-Weighted Hip Drops

Begin in the same stance as the "Un-Weighted Hip Lift" with your body's weight on one leg while the other hip does the movement. This time, though, the movement starts at the top, so use your side abs to gently pull your hip straight up. Then, let it drop. The focus is on the drop, here, so really let it go. Pull up again, and repeat.

Movement #3 - Weighted Hip Lifts

Put all of your weight on one leg with the knee slightly bent, and the other leg can go just to the side or the back for balance. This time, the leg with the weight on it is the one that will have the hip moving. The hip lift here is a "pulling" of hip up toward the ribs. It's a relatively small, very muscular movement, so don't be disheartened if it doesn't look huge. It's a subtle movement, but it is a staple of Egyptian dance. (Tip: In a nightclub, you'll see this movement best if you're wearing something slinky or if you add a belly chain to your outfit.)

Movement #4 - Weighted Hip Drops

Begin with the same stance as the "Weighted Hip Lifts" with your weight on the same leg as the hip you intend to move. This time, your movement is going to be a "pushing" down of the hip toward the knee. With these "weighted" movements, you'll find that muscles all through the upper part of the leg do the bulk work. You'll probably be especially aware of the muscles right around your knees.

Ok. Now, let's put it all together. The real trick with the Moroccan Hip Drill is getting into the rhythm and pattern. Start slowly. Say the pattern out loud if you have to. (I always do.)

It doesn't matter which side you start on, but it does matter that you start with Un-Weighted Lifts & Drops. You'll do the pattern un-weighted pattern on the first side, followed by the same pattern, weighted. Then you'll repeat that on the other side.

So the whole pattern goes ...

Side 1 Un-Weighted - lift, lift, drop, drop, lift, drop, lift (pause) drop, drop, lift, lift, drop, lift, drop

Side 1 Weighted - same pattern

Side 2 Un-Weighted - same pattern

Side 2 Weighted - same pattern

You can really find a rhythm with these, and wit time, you'll build up speed. In the beginning, though, focus on accuracy. If you practice with music, try to sync your lifts and drops to the beats of the music.