Category Archives: RaqiSa Stabiliation

RaqiSa Fitness: Why I Train RaqiSa Dancers for Spinal Flexibility and Trunk Stability with A Fitness Ball.

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RaqiSa students love to work with the veil.  But what they may or may not realize is that there is a RaqiSa training method behind learning how to express this beautiful dance which includes trunk stabilization and spinal mobility training. Learn how belly ball training tones and sculpts as well as prepares the body to dance all RaqiSa styles, (but especially this popular veil dance), with the proper RaqiSa Posture and Grace!

I have been teaching belly dance for fitness for a long time.  What you may be surprised to know is just how rewarding my job is on several levels.  Sure, I help women get fit, and that’s just fantastic.  As the obesity epidemic in America tops the charts, I know that my job is helping tip that scale toward optimal good health and well-being in active participants.  Ask any fitness professional…I am inclined to believe that across the board each will say,  “I love my job.”

But RaqiSa Belly Dance for fitness is special.  Based on my humble observation, and the many years of teaching, women who initially participate in a belly dance for fitness class, will walk in with hesitation.  The exception may be if the participant is Middle Eastern, and they are aware of the cultural aspects of belly dance and her many traditions and roots.  Otherwise, for most, there is a certain mystic and uncertainty that ensues.  I suppose there is this projected film image, that is emblazoned in the mind, of tantalizing women in movies who wiggle and move their hips seductively during a scene filled with men, who are foaming at the mouth.  This is unfortunately a grave misconception of this timeless, elegant art form with deep cultural roots.  And, please, let me be clear: RaqiSa Dance is in actuality a beautiful, (and dare I say) respectable dance enjoyed with and for women to celebrate her beauty, to celebrate family, and even love.

In due time, women who grow in the signature RaqiSa formats, such as Belly Barre, Belly Dance, and Belly Ball often share with me three amazing things:  1) they are acutely aware of their posture throughout the day, 2) they are complimented by others as they walk with a renewed confidence, 3) they are becoming more fit and flexible, with the added benefit of noticeably more defined abdominals! Do you realize how that makes me feel as a fitness professional?  It’s pretty awesome, I can assure you.

To help speed the muscle development as well as the necessary mobility and stability required to be an effective RaqiSa dancer, I train with a fitness ball.  Seriously, who doesn’t love playing with a ball?  It’s probably the first word most children say, and it’s the one sportive equipment enjoyed at any age.  It also happens to be the perfect solution toward effective RaqiSa fitness training.  But before I offer my summation, let’s talk essential ball and fitness logistics:

Safety & Guidelines

♦  There are two standard fitness ball sizes: 55 cm & 65 cm.

♦  Standard rule: When seated on the ball the knees should be in line with the hips or slightly above the hips, this determines which ball to use for you. (Test this on a 55 cm or 65 cm ball to see which is best for you).

♦  Maintain good postural alignment by contracting abdominals and keep the chest lifted.  Note: shoulders dropped in opposition (and relaxed) if ball is over head.

♦  When learning choreography, master the foot pattern first, then add the ball.

♦  When learning seated ball exercises, beginners should hold on the ball until they are securely engaged through the core for stability. Tip: Find neutral spine and keep shoulders and hips “squared.”

Benefits 

Working with a fitness ball trains all three planes of motion which enhances overall athletic performance and serves as a method to prevent injury.  In addition, other benefits include:

♦  Improved coordination, balance, and body awareness

♦ Optimal upper body conditioning as both arms are in constant action, unlike unilateral movements performed with a    dumbbell.  (This is very much like working with a veil)

♦  An increase in muscular strength and endurance in the upper body.

♦  An improvement in deep abdominal stabilization and an increase in hip range of motion when training seated on the ball.

In SRaQuisa SM_Logo_2c-JPEG 2.11.2014 copyummation, training with a fitness ball will help prepare the body to effectively DANCE.  Of particular interest to RaqiSa enthusiasts, the upper body movement is likened to that of a veil and the seated movement enhances hip awareness as it increases hip range of motion.  Consider if you will the three dimensional upper body and hip movements one must master with balance and precision. And how about the many stretching options when working with the ball?  The possibilities are endless.  So if you see Belly Ball as a RaqiSa option, careful to not dismiss this amazing workout, (and effective dance teaching technique).  Try belly ball.  You can expect to enjoy rapid results with a bonus “fun factor” as you add “play” to your day.  Seriously.  I. LOVE. MY. JOB!

Be sure to follow me on twitter @theraqisamethod or LIKE RaqiSa Fitness on FB.  

The Belly Ball workout is currently in production, so stay tuned for this amazing RaqiSa Fitness solution!

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The FIVE Major Components of Physical Fitness

RaqiSa Fitness

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“One who is physically fit has an enhanced functional capacity that allows for a high quality of life.”  

American Council on Exercise

It is very likely that one of your New Year’s Resolution included getting in shape. But what does that even mean? “Getting in shape” is synonymous with fitness. And while there are several habits one should begin to practice in effort to see rapid results; there is a more pressing issue one must first grasp: what does being “physically fit” entail?

Learn the five major fitness components and measure yourself with this quick quiz to see where you currently stand. On a scale of 1 – 10, (10 being perfect) rate yourself in general terms whether or not this is an area think you excel or where you know you can improve.  This is not a scientific testing, rather a simple method to help you test your knowledge of the five components and  where you believe you currently stand.  The goal is to celebrate your strengths; and acknowledge the areas where you may need to improve. If you are serious about actualizing an improved fitness level, then your goal is to strive to include these five fitness components as you train toward optimal fitness.  I invite you to retake this quiz after 6 months. Share your improvements with me, and I will post it on my blog to celebrate your success!

(Pssst! Great news! Currently we are filming a series of workouts which will cover all five fitness components! In addition watch for a series of guest trainers who excel in various topics to educate you further!)

The Five Major Components of Fitness:

1)  Muscular Strength – How much weight can you handle during a muscle contraction? What is the maximal force your muscle (or a muscle group) can exert during a single contraction? For example, with a basic bicep curl, I am comfortable with 10 lb. dumbbells in each hand, repetitively lifting and lowering.  My maximal weight is closer to 20 – 25  lbs dumbbells in each hand.  In earnest, I am satisfied with this weight.  I will say, as I get older, I will aim to increase this number as it is good for my bones.  Rate yourself in general terms if you don’t have weights.  How many gallons of milk or bags of groceries can you handle before it gets to be too much?  ***To help you further with this, be sure to watch for one of Boston’s leading fitness experts to lead us in a workout to train for muscular strength.  

Your score  (1-10)  ____________

2)  Muscular Endurance – How many push ups or tricep dips can you perform before you become fatigued?  Muscular Endurance is the ability to perform a fitness task repetitively before becoming fatigued.   In effort to increase muscular endurance through exercise, perform exercises with low weight and complete a high number of repetitions. *** Belly Barre and Ball are excellent workouts to improve muscular endurance.

Your Score (1-10) ____________

3)  Cardiorespiratory Endurance – Often referred to as “aerobic fitness;” dancing, swimming, walking, are all ways to improve your cardiorespiratory endurance.  If you are easily winded during any of these basic exercises, then your goal is to build cardiorespiratory stamina. *** Belly Ball and Belly Dance will train for optimal aerobic fitness.

Your Score (1-10)____________

4)  Flexibility – If you are able to move (all) your joints through their full range motion comfortably, then you enjoy optimal flexibility.  Maintaining a level of flexibility is essential to prevent injury.  One of the leading causes of lower back pain,  as well as compromised posture, is due to tight muscles. *** Belly Barre pays close attention to flexibility.  (Never say never, many have learned to do the splits after training effectively in my belly barre classes!)

Your Score (1-10)____________

5)  Body Composition – Lean body mass to body fat ratio. In physical fitness, body composition is the percentages of fat, bone, water and muscle in human bodies.  In essence, you want to have more muscle than fat.  There are a variety of ways to measure body fat which go beyond the scope of this blog.  Learn from your doctor which percentage is best for your body and aim to meet this by watching your diet and training effectively.  Pay special attention to weight-bearing exercises designed to  improve your muscular strength and endurance – doing so elevates your resting metabolic rate – which means you burn more fat at rest!  To be sure, eating healthy is key. *** RaqiSa Lifestyle, provides healthy recipes and insight to give you support as you strive toward a leaner total body composition.

Your Score (1-10)_____________

TALLY YOUR TOTAL SCORE________________

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In Summation: Clearly your total score is meant to be 50. And as long as your doctor has given you the green light, then be assured that no matter how old (or young) you are; no matter what your current fitness level is – if you begin to get serious about your health, and you train in effort to meet all five fitness components, then you will likely be one of the few who can actually put a “feather in their cap” because you will have officially become “more physically fit in 2015!”

To be sure, recognize that each component is equally important; in addition, striving to meet each component will be a life long process.   If it feels too overwhelming, begin by discovering what motivates you to move.   Then layer in these essential components little by little.  Trust that the process will be tough at times – but it’s so worth it.  Keep your eye on what’s important:  “A life time of fitness allows for quality living.”

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RaqiSa Fitness:  We Believe that Strong and Healthy is Beautiful.

An Ancient Solution To Our Modern Day Problems

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I TRULY MARVEL. We are beautifully and wonderfully made. Consider this: each muscle is designed in delicate order to serve a purpose so we may function daily “doing life” with ease and precision. Seriously, let this sink in for a moment. Each muscle in your precious body has a purpose. But there is more. We were not only designed with a delicate balance of muscle, but our bodies are capable of moving lyrically through space and time because we are beautifully divided into upper and lower extremities; our hips and arms can abduct and adduct; our trunk can rotate, flex, and extend!  Why?  Because we are designed with the ability to move in three brilliant planes of motion, properly known as: The Saggital Plane (movement forward and backward), The Frontal Plane (movement side to side), and The Transverse Plane (movement that is rotational). But there is a catch. If we neglect these beautiful muscles, in due time they will begin to weaken or become inflexible and we risk injury…or with an aging body…we risk a serious fall. And, if we don’t train all three planes of motion, injury may ensue.

AN ANCIENT SOLUTION TO OUR MODERN DAY PROBLEMS. It occurred to me during one of my fitness workshops, as we were studying movement patterns, and the many benefits that come with “multi-planar training,” that the women who gathered in the ancient dance of the Middle East,  knew something about our need to achieve and preserve optimal health and fitness for function. While there are limited resources, and there is much debate on the true origins, oral history suggests this ancient dance was a practice originally shared with women as a means to ease child-birth.  Only later was it coined “Belly Dance” because of the cool belly tricks observed by Westerners.  Indeed, belly dance is a non-impact, weight-bearing, multi-planar, workout.  Envision if you will: Belly Dance is primarily a torso-driven dance, with an emphasis on articulations, mostly through the hips, (i.e. hip twists, slides, and figure eights to name a few). Add any one of these articulations to a lateral travel or a forward or backward walk (or even a lunge) and guess what? You have multi-planar movement!

Let me be clear, I didn’t make this dance up. No, it’s as ancient as it comes; but it was passed down to me at a very early age as a part of my culture. RaqiSa embraces this age-old dance, and strives to revive this “girl power” practice into the here and now, because in addition to the many health benefits, it’s good for the soul.  Belly Dance notoriously promotes a positive body image for women of all ages and all sizes.  While the RaqiSa choreography is fun & flirty, the training is a series of intense, results based formats, which will tone, sculpt, and stretch your muscles. Each workout is uniquely designed to demystify belly dance and speed the learning curve, so that you can enjoy the many benefits that come with belly dance.

IN SUMMATION.  Your motivation to stay fit may be because you want to look good. Sure, we all like that as an added benefit. But truth be told, there should be an expectation – an urgency on our part to prioritizes fitness simply because we ought to be balanced and fit so that we may “do life” physically with ease.  So why not train like the women who gathered in dance?  Belly Dancing works the body as a unit, connecting all the parts at once, relying on deep stabilizer muscles to maintain precision.  Oh…and it’s a lot of fun.

Realize your body’s potential to achieve a higher standard.  Because if we don’t train or condition our muscles evenly and on many planes, then we are doing our bodies a disservice.  So go ahead!  Marvel at how beautifully you were designed.  Walk in front of the mirror and dance around and say, “Wow!  It’s me moving in 3-D – and I’m amazing!”

RaqiSa 2015 Workouts are in production.  So please stay tuned for these RaqiSa signature formats:  Belly Barre, Belly Ball, and Belly Dance.  Be sure to LIKE us on Facebook and follow us on Twitter for more updates.