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Home › Articles › Exercise in Pregnancy › Dance Your Way through Pregnancy!

Dance Your Way through Pregnancy!

African Moves for Fun and Fitness

By April Underwood

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African dance is a fun way to keep fit during pregnancy – and beyond! By using African dance throughout your pregnancy, you can greatly enhance your childbearing experience by strengthening the bond between you and your baby.

Yoga comes from the Greek term "yoke," which means to connect. Yoga enhances your life and your pregnancy experience in a way similar to African dance. Both help by teaching you how to focus inward and connect with the growing spirit within your womb and focus less on how greatly your body and life are changing. The combination of African dance and yoga can be one of the most enjoyable experiences you have throughout your pregnancy.

African dance is done barefoot to allow for greater contact with the earth. However, if you feel more comfortable in shoes, please wear them. Wear loose, comfortable clothing that allows you to move freely. Have plenty of room in which to move around. Own the space around you, and have fun with the movement!

Before you begin dancing, you'll need to find some music. When looking for music think: Drums! Drums! Drums! Popular and easy to find are CDs produced by Mickey Hart of the Grateful Dead. Some titles include The World, Planet Drum and At the Edge.

Here is an easy-to-follow series of African dance and yoga moves. As always, check with your health care provider before attempting any form of exercise, especially if it is a new activity. If you feel any discomfort of any kind, stop.

Warming Up
When warming up, try the following movements and any other ones that work for you. The goal is to get the blood circulating and generate heat throughout your body. Avoid getting overheated and take as many rests as you like. Have plenty of water available to drink.
  1. Standing while holding onto something for balance, rotate your ankles in a circle. Circle clockwise and counterclockwise. Mimic drawing the alphabet with your foot by moving your foot in the shape of the letters. Repeat on both sides.
  2. Stand with your feet hip distance apart or wider if it's more comfortable. Bend your knees and relax your shoulders. Place your hands on your belly, and sway your hips from right to left. Feel whatever rhythm you're moving to.
  3. Lift your shoulders up and back. Rotating them in small circles, squeeze your shoulder blades together and then drop them. Repeat 15 times.
  4. Open your chest and loosen your shoulders by moving your arms in a circle. Repeat 15 times.
  5. Standing with your feet hip-distance apart or wider and knees bent, place your hands on your belly. Rhythmically arch your back and flex your spine toward the shape of a "C" while tightening your abdominal muscles. Be careful not to bend forward at the hips. Remain standing upright throughout the entire movement. Repeat back and forth 15 times.

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