Belly Dancing During Pregnancy? – Yes, You Can!

As long as the pregnancy is normal, healthy and not high risk, most women should be able to do their usual activities until labor.  Some sort of exercise is good for all of us all the time.  As long as mother-to-be and her doctor are both monitoring closely, an activity like belly dancing should be very safe and quite often very helpful as well.

The benefits for a pregnant woman are the same as for ones who are not, but even more so since the muscles used for the dance are the very ones she needs to carry and deliver her baby.

Huge Benefits

  • Strengthen pelvic and abdominal muscles (kegles)
  • Promotes balance and coordination
  • Meet other dancers – community support
  • Aids in posture
  • Relieves stress
  • Improve confidence and body image

It has been reported these added benefits during pregnancy:

  • Relieves back pain, heart burn and constipation
  • Moves the fetus naturally into delivery position
  • Facilitates labor and delivery and recovery

Low or No Impact is Best

DO: With knees soft and bottom tucked in, slow circular hip movements, figure 8’s, undulations, and belly flutters

DON’T: Sharp or twisting moves, shimmies or back bends.

Classes and Videos

I have seen classes and videos that are specially designed for instruction on prenatal belly dancing.  Choose carefully and watch wisely to make sure the teacher is safe and knows what they’re talking about keeping the above limits in mind.

In Your Mouth

Don’t forget to hydrate! – Drink lots of water.

Nutrition – Get your veggies and avoid sugar and processed food.  Feed your body and the growing baby healthy stuff.

Historical Fun Fact

It’s reported in many cultures where the dance originated, it was used to facilitate labor and delivery.  Female friends and family gather around the woman in labor and undulate and flutter their bellies encouraging her to do the same moves to help her focus and breathe.  The rhythmic music also helps to set the mood and relax and accompany the undulations.


As with all exercise, especially with pregnancy, check with your physician before starting any new exercise activity.

I do welcome any questions or comments here. Thanks and Happy Dancing!

9 thoughts on “Belly Dancing During Pregnancy? – Yes, You Can!

  1. Wow. Thats so interesting to read the beginnings of bellydancing in your fun fact. My wife and I are getting pregnant next year and its good to know that light exercise is ok. We will keep following your blogs and try. I think it will be fun.

    1. Hello Adam, Thanks for dropping in. I think belly dancing is perfect for any stage of life, but a pregnant woman really needs to have strong core muscles to have the easiest time carrying and delivering a baby. If you are planning a pregnancy soon, it’s the perfect time to build those muscles now before she’s exercising for 2. Congrats and Good luck!

  2. Exercise is very welcome during pregnancy. Can the future mother keep doing the same dance routine or are there special dances for pregnancy women?. And, are there especial belly dance groups for women that are on pregnancy?

    1. There are definitely moves that she should avoid especially in the later stages of pregnancy like sharp movements, shimmies or back bends. There are classes and video instruction specifically for expectant mothers. Thanks for stopping by!

  3. I love dancing but I’ve never tried bellydancing. I’m not pregnant either but will give it a go – the belly dancing that is ….much too old for the pregnancy bit now! Thank you for a great article.

    1. I actually started belly dancing after I was done with babies, but I have taught many expectant mothers myself. Best exercise they could be doing for themselves. It is definitely my favorite way to exercise! Thank you for stopping by!

  4. Hello Stephanie, Thanks for stopping by and commenting. I just tried your link to take a look and comment for you, but I wasn’t able to get it to work.

  5. I took belly dance a few years ago and loved it…I never thought about doing belly dancing while pregnant. I’m glad to know its an option if I carry another bundle of joy I will get my exercise doing belly dance.

    1. Yes, I think it’s a fun and gentle way to keep your body moving as long you do the soft and round movements and not sharp or twisting. Exercise of some kind is always important, especially during pregnancy. Thanks for stopping by and commenting.

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