Expert: Gia al Qamar - 6/14/2007

Question
Hi Gia! i've been able to do a decent belly roll for quite a while but i could only do from bottom to top but not from top to bottom recently i've been able to do it wich i love it i still need to learn how to control it and make it roll faster but i constantly use my respiration while doing this belly roll wich is annoying cause i constantly get exausted cause i try to practice as much as i can it casually happens with the bottom to top belly roll but im ok so can you please give me any tips on trying to belly roll without using my respiration? i want to be able to i dont know talk smile sing anything while doing the belly roll i know is gonna be hard cause im still an amateur but i will practice i want my belly to look like it's moving  by itself while im doing the belly roll well i'll wait for your reply

Answer
Merhaba Laura!
It sounds like you are well on your way to making your 'belly roll' just fine!
First...let me state what should be obvious...you DO need to BREATH during these abdominal undulations.  Holding your breath is a no-no.
What I am guessing is that you are finding that you are breathing too deeply or fast and that this is working against your desire to have smooth, controlled 'belly rolls'...is this correct?
Since you have the 'form' correct, my suggestion is to do drills that will help to build strength.
You need to isolate each of the 3 areas of your abs that are used to create this undulation.
#1) What you will do is lay on your back, propped up with your elbows, pillows or both!  (Gravity helps with this exercise, which is why I want you reclining, but not laying down flat).  Contract the muscles around your diaphragm and hold.  Release and push the same muscles out and hold.  Repeat for a count of 8-10.  Repeat this with the middle abs and the lower abs.
#2) Place a medium weight book on your abs in this same position.  Make sure that the book is long enough to cover your entire abdominal area.  Try to use JUST your muscles, to push the top of the book (by your ribs) up while contracting your lower abs to lower the bottom of the book and then reverse, holding each position for 10 seconds.
These are strength building exercises that should assist you in being able to control these movements with isolated muscles rather than with breathing!
Good luck!
Gia

www.IDreamOfGia.com