How to do a Body Roll and a Corkscrew

The most common technique question I get is, "How do you do the body roll?"  It looks cool and everyone wants to be able to do it.  You can if you break it down into just a few steps.  But before you can body roll, you need to be able to move your pelvis back and forth and your chest back and forth.  And before you can side roll you need to be able to move your ribcage from side to side.  So view my blog entries on chest http://zumba-sheila-blog-learn.blogspot.com/2011/10/how-can-i-get-more-chest-movement.html and pelvis http://zumba-sheila-blog-learn.blogspot.com/2011/10/how-can-i-get-more-hip-and-pelvic.html before attempting body rolls!  Of course everyone wants to run before they can walk, but it just won't work!  When you're ready to learn the body roll, do each part slowly, one step at a time.  Try it against a wall, peeling yourself away from the wall and back onto the wall.  Then, away from the wall, gradually speed it up and remove the seams in between each step so that your roll is fluid.  See video for help. http://www.youtube.com/watch?v=vqjGyZcUG94

Backward body roll (more common than forward)
1) optional forehead first (full camel)
2) chest forward - can put weight on front foot (sometimes this part is eliminated)
3) shoulders back
4) bra strap back (leave pelvis forward)
5) return pelvis to neutral

Forward body roll
1) start neutral
2) pelvis forward
3) push abs forward (pelvis starts to transition to neutral)
4) push chest forwward (further pelvis transition)
5) return shoulders to neutral, all is neutral

teach back and forth between back and forward roll

Side roll
1) optional head tilts and drives right
2) left side becomes tense
3) rib cage slides right
4)pick body up
5) return to neutral
6) same on other side
(Reversing the side roll is the same as a side chest figure 8, shown in http://zumba-sheila-blog-learn.blogspot.com/2011/10/how-can-i-get-more-chest-movement.html

Corkscrew
A corkscrew is a combination of a chest circle and hip circle.  They don't happen at exactly the same time; they are offset by 180 degrees.
1) Simultaneously chest slide to the right and hip slide to the left.
2) Simultaneously pop your chest forward (chest pop) and your booty backward (pelvic thrust)
3) Simultaneously chest slide to the left and hip slide to the right.
4) Simultaneously reverse chest pop (so your back humps) and pelvic thrust to bring your booty in.
5) Repeat or change direction.

How to Shake and Shimmy

     Shimmies are rapid back and forth movements that create a vibration.  Shimmies are often done during the climax of a song and can be the highlight of a dance fitness class.  They can also remain a mystery for many students.  There are many types of shimmies.  Some are easy, but others can get a bit complicated.  They are, however, worth practicing because they are SUPER FUN!  Below I've described how to do a variety of shimmies.  Definitely see the video for clarification. http://www.youtube.com/watch?v=0_Ya5O7WR2g


Hip Bump Shimmy- hip bump- gradually increase speed and reduce size of bump
     Walking Hip Bump Shimmy - Step forward or backward every 1 or 2 counts. (When one hip is up, the other leg is free to move.  Try is slowly first.  Gradually work up to the speed of a shimmy.)  This has a real belly dance feel.  It can be zigzagged or done in a choo choo train with your friends.
     Stationary Side to Side Hip Bump Shimmy - common in Zumba.   transfer weight between right foot and left foot every 1, 2, or 4 beats while maintaining hip shimmy
     Double Hip Bump Shimmies (hard soft, hard soft) .  Do two hip bumps on one side, but the first will be hard and sharp, and the second will be soft and gentle, like an echo or reverb of the first bump.  Do the same on the other side.  A bachata step with a double shimmy is one of my favorite moves!
     One-Sided double hip bump shimmy - Put most of your weight on one leg.  Hip bump with the opposite hip.  Do 2 bumps to the right and 2 bumps to the left.  Switch from right to left by turning your hip rotator.  Pick up speed to a shimmy by pressing down with the ball of your foot (same side as working hip) into the floor with each bump.

Knee Shimmy - bend knees- Alternate moving knees back and forth.  While one knee is bent, the other is almost straight, but not completely locked.  Your knees will feel like they are running back and forth.   Gradually increase your speed. (common in belly dance)

Hip Drop Shimmy - timing = 1 2+a, 3 4+a  Start by practicing hip drops.  Raise your hip up and lower it on the accent. They are the opposite of hip bumps.  Now stand on one foot while you do hip drops with your opposite hip.  After practicing that, try the hip drop shimmy pattern:  On 1: Drop hip and it springs back up. On 2: Gently swing hip to the other side- could be slide or gentle bump.  On +: Gently swing hip to the other side again.  On a: Gently swing hip to the other side again and higher up until you're ready for 1 or 3, to start over again.  So "a" blends into "1" or "3."  On 1 and 3, make sure your weight is on the foot that is opposite to the hip that is up.  During "2+a," you will slowly shift your weight to the opposite foot.
     Overturned Hip Drop Shimmy - Turn 90 degrees on 1 and 3, so that the hip that is up will be in front.  I do this move in my Pitbull Krazy routine, seen on YouTube.

Bounce Shimmy= Bend and almost straighten (but do not lock) your knees at the same time so that your body goes up and down.  The movement is very small so you can do it as fast as you can.  Everything will shake, even your cheeks.

Hip Twist Shimmy - described in hip twist section of "How can I get more hip/pelvic movement?" (Hips are rotating around spine.  Notice how your legs and knees are turning with your hips.)
     Double Hip Twist Shimmy  Do two hip twists on each side, but make the second a gentle reverb of the first.  Start backward and accent as the twist comes forward.  Tap the foot on the first twist (same foot as hip).  Keep the foot pointed in the same direction as the knee, which moves along with your hip.  Expose your inner thigh toward your imaginary audience in front of you.

Football Run - I've seen football players do this for warmup.  Start running in place.  Take away in hop of jump so that your head is not going up and down (it stays flat).  Gradually move your feet faster and faster.  It will make your booty feel like jiggly jello.  You could keep your booty tucked in or stick it out during this move, depending on the look you want.  If you stick it out, make sure you keep your abs pulled in tight and your chest up.  Otherwise, you could hurt your back.

Hip & Chest Slide Shimmy - Timing - 1+2, 3+4 (accent on 1, 3)  Slide your chest right left right, left right left, so the accent is on the bold print word.  "+2" will be a reverb of the accent, much gentler.  At the same time, do a hip slide in the opposite direction of your chest slide: left right left, right left right

Shoulder Shimmy - explained in "How can I get more chest movement?" 

Wow!  That's a lot of different types of shimmies.  You could probably make up one of your own now!  All you need are the basic elements taught in my hip and chest blogs.

Advanced Chest Movements

If you've already mastered the 3 basic chest movements I described in "How to get more chest movement," then you're in the right place.  Now let's discuss
chest circles, chest V's, U's and chest figure 8's.  The visual and audio are in the video "Advanced Chest Movements." http://www.youtube.com/watch?v=duqCGqtYh9I

Chest Circles
     Chest circles are a combination of chest slides and chest pops.  You can do a vertical or a horizontal circle. 
     vertical chest circle
          Start by sliding your chest to the right.  Second, do a chest pop from this position, rather than from neutral.  Third, while your chest is still popped up, slide your chest to the left.  Fourth, while your chest is still left, lower it, but don't slouch or round your back.  Finally, slide to the right until you come to neutral, or repeat.  Repeat to the other side.  Start slow and choppy.  Gradually, pick up speed and smooth all your transitions until your chest circle is fluid.
     horizontal chest circle
          Again start by sliding your chest to the right.  Second, overtend your chest pop forward so that you can feel your shoulder blades squeezing behind you.  Third, slide left, Fourth, slouch or round out your back.  Finally, slide right and repeat.

Chest V's or U's
     Chest V's are caused by a chest slide and chest pop happening simultaneously.  However, rather than going straight up or straight to the side, take your chest diagonally up, then diagonally down back to neutral.  Repeat on the other side.
     Chest U's rounder at the bottom, caused by a small amount of chest slide at the bottom of your U.

Chest Figure 8's
     Side figure 8's look like monkey arms or snake arms.  Your chest slides to the right, then side slumps gently downward, then slides diagonally up to the left, then side slumps slightly downward.  Repeat.  Your ribcage leads the movement, and your arms follow.  The order of movement is ribcage, elbow, wrist, fingers
     Backward figure 8's with shoulder rolls are common in Zumba.  They combine chest slide with chest twist. Trying sliding and twisting simultaneosly.  It's much easier if you roll your shoulders backward at the same time.
     There are also horizontal and vertical chest figure 8's, but these are seldom used in Zumba.  They are related to the horizontal and vertical chest circles.  Draw a figure 8 with your chest, rather than a circle.

Body rolls
   Body rolls are a combination of chest and hip/pelvic movement and explained in http://zumba-sheila-blog-learn.blogspot.com/2011/11/how-to-do-body-roll-and-corkscrew.html