Belly Dance and Pregnancy

	Belly Dance and Pregnancy...	Cathy in Baladi
The amount and type of exercise you do in your pregnancy is relative to the amount and type of exercise you did prior to falling pregnant…..so if you have been doing belly dancing for a while before falling pregnant you will probably be able to dance at a higher level than someone who is taking it up for the first time. If you are new to belly dance, be guided by your teacher and proceed carefully.
And remember… you know your body better than anyone else – so if it doesn’t feel right, don’t do it!!

	Benefits of Belly Dancing in Pregnancy
	Promotes good posture
	Helps maintain general fitness
	Improves abdominal control and awareness
	Many movements useful for relieving back ache during pregnancy and labour
	Helps maintain pelvic floor tone through connection with deep abdominals
	Promotes balance and co-ordination
	Non jarring/non contact activity
	Fun and social
	Body shape no boundary
	May help with constipation

	Precautions with Belly Dance in Pregnancy
	Avoid or take care with movements that accentuate a deep lumbar curve:
	Avoid back bends
	Maintain a neutral pelvic tilt (ie keep your bottom tucked under)
	Be aware of the softening of the ligaments in your body, especially the pelvic region, and therefore the increase risk of ligament strain:
	Avoid sharp changes of direction
	Avoid jumps
	Take care with hip twists (avoid or soften them)
	Avoid sharp movements - you may need to soften your hip drops/ lifts/ flicks
	Make sure you know how to co-contract your deep abdominals and pelvic floor muscles for stability and support

	General Guidelines for Exercise in Pregnancy (RACOG)
	Monitor your heart rate and keep it below 140 beats per minute.
	Don’t overheat – don’t exercise on hot humid days, keep up fluid intake.
	Avoid exercises involving sudden movements, breath holding, lying on your back.
	Vigorous exercise should be preceded by a warm up and followed by a cool down.
	Stop exercising if you develop pain, bleeding, faintness or otherwise feel unwell.
	Have a small snack an hour before exercise.
	Avoid activities where there is a risk of falling or violent body contact.
	Limit periods of strenuous exercise to 15-20 minutes.
	Restrict sessions of strenuous exercise to 4 times weekly.