Methods For Performing Inner Hip Circles?

This belly dance tutorial teaches how to perform an interior hip circle, also known as an “ummie” or “ommie”, which is a three-dimensional move that builds important skills. The technique involves standing with feet shoulder-width apart and hands on your hips. Slowly rotate your hips in a circular motion, keeping your upper body still. Complete 10 circles in one direction, then switch and complete 10 circles in the opposite direction. Repeat for 2-3 sets.

In this all-levels workout, you’ll learn how to do hip circles and belly rolls for better digestion, a strong core, less back pain, and pelvic health. Hip circles are a wonderful way to kick those glutes into shape. A sample weekly workout plan to improve both hip internal and external rotation includes a warm-up of 5-10 minutes of light cardio, followed by a 90/90 hip stretch of 3 sets of 30.

The benefits of hip circles stretch include improving hip mobility and flexibility, stretching the hip flexors, glutes, and lower back muscles, helping alleviate lower back pain, increasing blood flow to the hip area, and can be done as a warm-up or as part of a full belly dance routine. For inner hip circles, the hips and pelvis lift up while the pelvis stays neutral.

To perform an interior hip circle, start by standing in a neutral position with soft knees, slightly tucked pelvis, and back straight. Contract the upper abdominal and then raise on your leg off the ground and circumduct.