Bellydance Fitness for Weight Loss featuring Rania: Daily Quickies... 5 Ten Minute Workouts
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For just 10 minutes per day, five days per week, you can stretch, strengthen, tone and burn every muscle in your body. Join Rania Bossonis, AFAA Certified Fitness Instructor and world famous Dancer/Teacher, for these effective and innovative 10 min. workouts that can be done in 10 min. per day, or all at once in under one hour. You will notice improved grace and posture. These workouts combine traditional strengthening exercises with Yoga, Ballet/Modern Dance and Bellydance exercises for an interesting, fun and highly effective workout series.
Abs Only:Combines isolation exercises from Bellydance with Ab exercises for every muscle in the Abdominal Region. This workout will strengthen and tone the Abdominals while also teaching control of the muscles, in just 10 minutes. Features Crunches, Oblique exercises, Lower Abdominal work, standing Abdominal Bellydance Isolations, Belly Rolls, and an Abdominal Stretch.
Arms, Back and Chest:This workout effectively works opposing muscle groups in the arms, back and chest for strengthening, toning, and fat burning in the upper body in just 10 minutes. Hand weights can be added to this routine to maximize the training benefit. Includes exercises such as Lateral Pull Downs, Upright Rows, Shoulder Presses, Biceps Flexion, Push-ups, and Prone Hyperextensions, combined with Bellydance Isometric exercises such as Chest Raises and Drops, Snake Arms, Shoulder Rolls, and Shoulder Shimmies.
Dancer's Legs and Butt:Combines leg exercises used in Modern/Ballet Dance, Traditional Fitness and Bellydance for a great workout that strengthens, burns fat, and sculpts the entire leg and buttock area in just 10 minutes. Includes Plies, Bellydance Pelvic Camels, One-Legged Lunges with leg extensions, inner and outer thigh exercises, and floor exercises for Hamstrings and Gluteus region.
Waist Sculpting: Traditional Abdominal workouts just don't do enough for the waist. This innovative workout combines a series of Bellydance Figure-8 moves, Rib Slides, and Twists, designed to refine, strengthen, sculpt, and burn fat around the troublesome waist area. These isolation exercises are also great for improving coordination and posture, and releasing tension that may be stored in the midsection.
Flexibility Training:This workout features a combination of Bellydance, Yoga, Ballet/Modern Dance moves, exercises and stretches to increase flexibility, release tension, improve posture, coordination and balance in just 10 minutes.
- Dolby Digital 5.1 Surround Sound
- Interactive Full Motion Menus
- Chapter Selections
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The proper title for this should have been: "Look Great in Your Bellydance Costume!" Led by Rania Bossonis (who instructs quite a few other bellydance instructional and aerobic DVDs), this workout is very similar in format to the 10 Minute Solution workouts: you get 5 ten-minute segments, each devoted to toning a different body part. The segments are: Ab Isolations,; Arms, Chest and Back; Dancer's Legs and Butt; Waist Defining; and Flexibility. Rania performs the exercises on a pleasant indoor set (the same set as her Cardio Shimmy workout, Pure Sweat, etc.) that has some palm-like plants and a blue-sky-like background. She wears a very simple black sports bra and workout pants (no extravagant wardrobe changes here!) throughout each workout, and never directly speaks to the camera. Instead, she does her own voiceover the entire time (again, if you are familiar with her other DVDs, you are used to this already).
Abdominal Isolations - This is one of my all-time favorite ab workouts! The first few times I did this, I had to take a break towards the end. It begins with genuine bellydance ab isolations: pulling abs in and relaxing them repeatedly and with increasing speed, ultimately building to a belly wave. However, following this (2 minutes at most) "warm-up," Rania moves down to the floor and the bellydancing is over. Nonetheless, the ab sculpting begins! She then takes you through a lot of crunches done with legs straight (I enjoyed this unusual variation). Then there is the one-ankle-on-the-other-knee crunch, in which you pull yourself up and twist your elbow to the raised knee. By the time you get to this point, your abs are definitely feeling the burn, simply because of the high amount of reps you do with each exercise. Fortunately, at about the mid-point, Rania gives you a (very brief!) stretch, and then you're working again. She utilizes a fun and challenging variation on the leg raise to the ceiling (in which you are on your back, your legs perpendicular to the floor, pushing your hips up skyward) by incorporating a move that alternates pushing your legs out PARALLEL to the floor. Tough! Even if you have strong abs, this workout will challenge you.
Arms, Chest and Back - Another very effective target toning workout. Again, you BEGIN with bellydance moves: snake arms and shoulder shimmies. Then the moves become purely fitness-oriented, and that is fine by me, because this makes my upper body look GREAT! ' Rania mentions at the beginning of the more traditional arm movements that light handweights can be added for increased benefit. I took the advice and utilized 2 lb. weights. What a burn! Loved it. Again, the moves use high reps: in this case, arms pushing and pulling up & down, out & in horizontally, out & in with bicep curls, and out & in with tricep curls. After this sequence is repeated several times, you move down to the floor for push-ups and an awesome "reverse crunch" type of move that works your back. After such a challenging workout, I felt the stretch was a little lacking, but that can easily be remedied by taking a minute and doing a few extra stretches.
Dancer's Legs and Butt - Another of my favorite toning workouts! This is the only segment in which a piece of equipment other than yourself is required (in this case, a chair). As hard as it is to believe, I actually do not have a small folding chair in my apartment (too small!), and cannot move my one heavy arm chair, so I use a broom handle. The chair is only used to balance you while your leg is doing some ballet-like moves to the side, so anything at least hip height that will keep you upright (a wall even!) can be substituted. The standing halfof this workout is very ballet-like. You begin with a high number of Rania's favorite lower body move, the plié (if you have her other material, you're laughing!). You then do one-legged squats, made a little more interesting half-way through by sweeping the un-worked leg to the side and then to the back. Then you grab that chair (or broomstick!) to do some inner-thigh leg sweeps and a fun front-and-back leg move. Rania then takes you to the floor for the remainder of the workout, in which you do high reps of 3 bun-shaping and muscle-lengthening moves all done on you hands and knees. It's true that the cueing is not the best during this half of the workout. So the first few times you will have to watch Rania closely. But after you've done it a few times, you can almost tell by the music when the move will change. I really love this segment, as it gets me sweating and makes me feel longer and leaner, like a dancer! I also like the stretch at the end, though it is, again, very brief.
Waist Defining - This is the only true bellydance workout on the DVD. It works your hips , waist and even a little into your abs with hips slides, figure-eights, reverse figure-eights, camels, hip drops, chest circles, etc. In many ways, it is a beginner bellydance class! As the moves are so basic (I have her other DVDs, so I'm past this level), I did not find this very challenging, though it is effective in working the core. Therefore, it is probably my (personal) least favorite 10 minutes of the DVD.
Flexibility - I love this segment! It is great as a cooldown following the rest of this DVD, or as a stand-alone or add-on to another workout. No sweat here, just a good stretch. It begins with a few plies, including a fun and challenging variation in which you sink into a plié, raise up onto your toes, straighten your legs, and then lower your heels. It works your calves, inner thighs AND challenges your balance. There are then some brief bellydance moves to stretch out your hips and sides of your waist, followed by some static stretches for your back, hamstrings and hips. Then the music REALLY slows down, and Rania takes you down to the floor for really great total body stretching. Even if you are physically active and somewhat flexible, you will get a deep stretch if you follow Rania. I can totally fall asleep in this segment!
The Cons: The entire DVD never changes format. It only had Rania - no background cast - in a single black outfit, doing a voice over. Especially due to Rania's very laid back personality , many may find it boring. Not enough bells and whistles going off! The exercises themselves are of the "low-variety-high-rep" style. At times, Rania's voiceover - though often knowledgeable and helpful - simply says things like "Out and in" and "1-2-3-4", which may irritate some! But I am a fan of Rania, and man, has she put together an awesomely effective fitness program!
So as long as you purchase this to have a slim, toned BODY, and not to bellydance, you can't go wrong! :-)
P.S. If you own 4 of her other workouts on DVD (Pure Sweat, Cardio Shimmy, Bellydance Boogie and Hip Drop Hip Hop), then you already have 4 of these 5 workouts!! (The Abs workout is a bonus on "Pure Sweat," the Legs workout is a bonus on "Bellydance Boogie," etc. The only workout not appearing is the Flexibility.) I actually own all of these on VHS, so there was no repeat purchases for me. Just a heads up!