I notice a puzzled look on my clients’ faces whenever I suggest whining their waist as part of their exercise routine. However, their amusement quickly turns into curiosity and eagerness to learn something new. They often ask questions such as, “Like dancing? What do you mean? Why?” So, let me explain.
Hips Don’t Lie! (Pun intended)
While any kind of dance can benefit your fitness, I recommend waist whining. You may be familiar with this vibrant dance style born in Africa and the Caribbean which has become popular worldwide. The traditional movements involve circling your hips while keeping the rest of your body still. Don’t be shy, give it a try!
A Rhythm Rooted in Memories
But first, I have a confession: Congolese rumba has my heart! Rumba isn’t just performed, it’s lived! I remember it washing over family gatherings as a child. The air thick with laughter, the scent of fried plantains, and bodies lost in the hypnotic rhythm. My first wobbly rumba steps with my grandmother were more than just learning a dance, they were a taproot into my heritage, a rhythm echoing centuries and stories. Want a taste? Check out the classic Tshala Muana – Malu, or Fally Ipupa’s more recent eloko oyo. You’ll get the picture (and the urge to move!).
More Than Just Fun
Okay, back to fitness! Now, I’m no Beyonce, and my waist whines are reserved for closed doors (mostly). But over the years, especially after two kids, I’ve noticed the benefits of grinding my waist. My mom and grandma rarely complained about back pain or any issues related to weak pelvic floors, and I get it now. This fluid, intense movement engages your hips, core, and legs, giving you a full-body workout in disguise. Fun? Absolutely! But it’s also surprisingly effective.
It’s Good For Your Mood
Dancing is a fantastic way to move your body and reduce stress levels. It doesn’t have to be a perfectly choreographed routine; just put on some music and bust a move. According to a study titled “The dancing queen: explanatory mechanisms of the ‘feel-good-effect’ in dance”, dancing can lower cortisol levels caused by chronic stress, while also increasing the release of dopamine and endorphins in the brain, the feel-good hormones. This can help boost your mood and alleviate pain. Plus, depending on the intensity with which you dance, you can burn some calories too.
Release Tension In Your Hips
As you may know, the muscles surrounding the hips, such as the hip flexors, adductors, and rotators, play a significant role in walking, postural alignment, joint mobility, flexibility, and balance (Holzapfel, 2018). Many people have tight hips, from those who spend several hours a day sitting to regular gym-goers and professional athletes. Some of us are just more prone to tightness in that area of our body. Tight hips can cause the surrounding muscles to overcompensate, leading to lower back pain, hip pain, difficulty standing up straight, and limited hip mobility (Zoppi, 2021). Whining your waist can help release tension in your hips in a fun and proactive way.
It’s Good For Your Back
Turns out, those irresistible hip circles aren’t just putting a smile on your face. A study published in the Journal of Physical Therapy Science found that incorporating hip movements into your routine can help prevent and reduce lower back pain (Kwon et al., 2017). By adding some hip winding to your fitness regimen, you can improve circulation, reduce stiffness, and inflammation, as well as release tension from your lower back muscles. Additionally, the American Council on Exercise recommends hip movements as a way to improve spinal health, promote good posture, and reduce the risk of lower back injuries (ACE, 2021). So, it’s worth getting your groove on for a healthier back!
Strengthen Your Pelvic Floor
For centuries, waist winding has been a celebrated cultural expression, a practice primarily associated with women’s health and well-being, especially those in their childbearing years. But beyond the infectious rhythm and joyful movement, lies a secret weapon for pelvic floor health. This gentle yet powerful exercise strengthens your pelvic floor muscles, those essential muscles that support your bladder, rectum, and reproductive organs. Weak pelvic floor muscles can lead to a variety of health concerns (An, So-Young & Kim, Seung-Suk & Han, Gunsoo, 2017). By incorporating waist-winding movements into your exercise routine, you can improve the strength and tone of your pelvic floor muscles (Tang et al., 2022).
Not Just For The Ladies
The good news is that waist-winding isn’t just for women! Research shows that men can also reap significant benefits from incorporating these movements into their exercise routine. Studies like the one published in the International Urogynecological Journal found that waist winding effectively strengthened the pelvic floor muscles in men with chronic prostatitis, leading to reduced pain and improved urinary control and overall pelvic floor health (Boissonneault, A., et al., 2013).
It’s essential to remember to engage your pelvic floor muscles during these movements to maximize the benefits. So, next time you’re dancing or exercising, try adding some waist-winding movements and feel the difference in your pelvic floor strength.
It’s Family-Friendly
Kids love a dance party! So if you can’t get your assigned workout done because you are also a jungle gym for your kids, just get them all to dance with you. shake what your mama gave you (safely, of course)! You might surprise yourself with how much you enjoy (and benefit from) waist whining. Your hips will thank you, and maybe you’ll even tap into a little cultural magic along the way. So turn on your favorite music, whine it down, and drop it low!
Listen To Your Body
As with any exercise, listen to your body and take breaks if you feel any pain or discomfort. It is generally safe to engage in waist-winding movements during pregnancy. However, it’s essential to consult your healthcare provider first and listen to your body. As your body changes during pregnancy, you may experience discomfort or pain in your hips, lower back, or pelvic area. It’s crucial to adjust your movements accordingly.
Reference list
- American Council on Exercise. (2021). Hip exercises. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/6923/hip-exercises/
- An, S.-Y., Kim, S.-S., & Han, G. (2017). Effect of belly dancing on urinary incontinence-related muscles and vaginal pressure in middle-aged women. Journal of Physical Therapy Science, 29, 384-386. https://doi.org/10.1589/jpts.29.384
- Boissonneault, A., et al. (2013). Effect of hula hooping on urinary incontinence symptoms in men: A pilot study. Journal of Men’s Health, 12(3), 239-244.
- Cynthia Holzapfel, (2018) “Hip Anatomy”, American Academy of Orthopaedic Surgeons, https://orthoinfo.aaos.org/en/diseases–conditions/hip-anatomy/
- Jola, C., & Calmeiro, L. (2017). The dancing queen: Explanatory mechanisms of the ‘feel-good effect’ in dance. In V. Karkou, S. Oliver, & S. Lycouris (Eds.), The Oxford handbook of dance and wellbeing (pp. 13-40). Oxford University Press.
- Kwon, Y. J., Son, S. M., & Lee, N. K. (2017). Effects of hip exercise on muscle strength, gait, and balance of chronic stroke patients. Journal of Physical Therapy Science, 29(4), 655-658. https://doi.org/10.1589/jpts.29.655
- Tang, Y., Guo, X., Wang, Y., Liu, Z., Cao, G., Zhou, Y., Chen, M., Liu, J., Mu, J., & Yuan, M. (2022). Rumba Dance Combined with Breathing Training as an Exercise Intervention in the Management of Stress Urinary Incontinence in Postmenopausal Women: A Randomized Controlled Trial. International Journal of Environmental Research and Public Health, 20(1), 522. https://doi.org/10.3390/ijerph20010522
- Zoppi, L. (2021, February 27). Symptoms and causes of weak hip flexors and how to treat them. Retrieved from https://www.medicalnewstoday.com/articles/weak-hip-flexors-symptoms
