Days 3-4 of the practical training: The waist-slimming technique of twisting forward, backward, left, and right, and a Moroccan belly dance journey.

On days 3 and 4, we'll be doing waist twisting exercises to "twist" out excess subcutaneous fat and achieve a slimmer waist. Fat accumulated on the sides of the body is softer and therefore easier to burn. With proper technique and repeated practice, you'll see results quickly. Key points for waist twisting: Twist your weight-bearing side of your waist with large movements (don't move other parts!). Tighten your abdominal muscles, avoid arching your back, and maintain lower body stability. Key points for chest twisting: Don't let chest movements affect your shoulders. Tighten your abdominal muscles and maintain lower body stability.

Day 3: 5. Hip Twist Step. Walk while twisting your waist forward and backward. Use your knees to "twist" your waist. Practice: 1. Maintain a basic standing posture. Place your toes on the ground. 2. While rising onto your toes, twist your entire lower body diagonally to the left. Your waist will turn diagonally to the left. 3. Land on your heels, twisting your entire lower body diagonally to the right. Your waist will turn diagonally to the right. 4. Return your feet and waist to the original position. Dance Movement: 1. When twisting your lower body to the left, be careful not to let your waist slide to the left. Your knees and toes should point to the left simultaneously, thus twisting your waist. 2. Step forward diagonally to the right with your right foot, twisting your right waist forward as you land. 3. Land on your left foot, twisting your waist in the opposite direction, and your right foot will naturally leave the ground. Effective for: waist and back. NG: When twisting, be careful not to protrude your left hip. Taking too large a step will increase the difficulty of twisting your waist.

Day 3: 6. Jewel. Draw a semi-circle with your waist facing forward, mimicking the sparkling of a gemstone. Move your waist left and right as your weight shifts. Practice: 1. Stand with feet shoulder-width apart, maintaining a basic standing posture. Toes pointing straight ahead. 2. Shift your weight to your right foot, moving your waist to the right as well. Keep it parallel. 3. Shift your weight to your left foot, moving your waist to the left as well. Keep your shoulders parallel to the ground. 4. Return to the basic standing posture. Dance Movement: 1. Toes pointing straight ahead, feet shoulder-width apart. 2. Imagine a pendulum swinging upside down, with your navel as the apex. Move your waist in an arc forward. 3. Keep your weight on your right leg, completing one forward and backward twisting motion of your waist. NG: Keep your upper body straight, avoiding sticking out your stomach or arching your back. Ensure your waist does not bend throughout the entire process. Taking excessively large steps will increase the difficulty of the final forward and backward waist twisting motion.

Day 4: 7. Small Undulation. A wave-like movement of the abdomen from bottom to top. Alternating toe and heel movements allows the waist to twist forward and backward. Practice: 1. Basic stance. Shift weight to the left foot, step forward with the right foot. Keep the left knee straight. 2. Keep the head and feet in the same position as much as possible, push the waist forward. Keep the left knee straight. Perform parallel movements. 3. Weight on the right foot. As the left heel lands, keep the pubic bone in the same position as in the basic stance, push the waist backward. Lift the left heel. Dance movement: 1. Shift weight to the left foot, step forward with the right foot. Note that the chest should not protrude forward; the head should be in line with the left heel. Keep the left knee straight. 2. Push the waist forward, naturally lifting the right heel. 3. Lift the right heel, pushing out the pubic bone, while simultaneously pushing the waist backward. Shift weight to the left leg. Slightly bend your knees. NG: Be careful not to bend your waist. Keeping your legs straight and leaning back are both incorrect. When pushing your waist back, do not arch your back.

Day 4: 8. Chest Slide. Using your navel as the apex, move your chest left and right like an inverted pendulum. Let your chest slide from side to side. Practice: 1. Kneel on the ground facing forward, maintaining the upper body posture of a basic standing position. Extend both arms horizontally, keeping them at the same height. 2. Imagine your right palm is against a wall, and move your upper body to the right. Be careful not to lift your left hip. Tighten your lower abdominal muscles. 3. Tighten your right waist muscles. Imagine your left palm is against a wall, and move your upper body to the left. Keep your shoulders level. Dance moves: 1. Basic standing position. To stabilize your waist, a kneeling position is also okay at the beginning. Tighten your lower abdominal muscles. 2. When sliding your entire chest to the right, be careful not to raise your shoulders or bend over. Keep your shoulders parallel to the ground at all times. 3. Slide your entire chest to the left. NG: Do not raise your shoulders; only your chest should slide from side to side. Use your abdominal muscles to stabilize your upper body.

A Moroccan Belly Dance Journey: Back when I was studying design in school, I was captivated by the beauty of Middle Eastern architecture. Departing from Narita Airport, it takes about 24 hours to reach Morocco, the "birthplace" of belly dance. The rich expressiveness truly mesmerizes the audience. In addition, I enjoyed live performances of Moroccan ritual music, gnawa and joujouka. In Marrakech's Fina Square, the music resounding throughout the square at night brought the atmosphere to a climax. The mint tea had a unique flavor and a wonderful sweetness. The local restaurants played classical Middle Eastern dance music. If your eyes are struck by its power, you're in for a world of difference.