If you’ve ever watched a great dancer move, you might have noticed how effortlessly they create those smooth, wave-like motions through their body. That fluid motion, called a bodywave, is one of the most powerful tools to make your dancing look natural, expressive, and professional. But here’s the truth: bodywaves aren’t just about technique — they’re also about connection. Connection to your own body, especially through the lower back and hips.
In today’s 20-minute follow-along practice, we’ll dive deep into bodywave techniques, with a special focus on unlocking your lower back and hips. By the end, you’ll feel looser, more confident, and one big step closer to getting really good at dancing.
Why Focus On The Lower Back And Hips?
When it comes to bodywaves, the lower back and hips are your engine. Without mobility here, your wave will feel stiff and disconnected. These areas are the bridge between your upper and lower body — mastering them gives your movement power and fluidity.
Many beginners struggle with bodywaves because their hips and lower back are too tight or too stiff. Sitting for long hours, poor posture, and lack of movement can all lead to tension. That’s why today’s session emphasizes mobility, control, and flow in these critical zones.
Benefits of working on lower back and hip focus:
- Improve your overall dance flow
- Enhance flexibility and spinal health
- Boost body awareness and coordination
- Reduce the risk of dance-related injuries
- Make your movements look smooth and effortless
What You’ll Need
- A comfortable space to move around
- A yoga mat or soft surface (optional)
- Comfortable clothes you can stretch in
- Water to stay hydrated
- An open, patient mindset
No experience necessary! Whether you’re just starting out or looking to sharpen your wave game, this 20-minute practice will meet you right where you are.
Warm-Up (First 5 Minutes)
We’ll start gently with a dynamic warm-up to activate your spine, hips, and core.
- Spinal Rolls (1 minute)
Stand tall, tuck your chin gently to your chest, and slowly roll down one vertebra at a time. Reverse the motion to roll back up. Think slow, controlled, and fluid.
Hip Circles (1 minute)
With your feet hip-width apart, softly bend your knees and draw big circles with your hips. Feel your lower back and hips loosen with each circle.
Cat-Cow Stretch (1 minute)
On hands and knees, alternate between arching your back upwards (cat) and dipping it downwards (cow). Sync your breath to your movement to create rhythm.
Pelvic Tilts (1 minute)
Lying on your back with knees bent, gently tilt your pelvis towards your face, then away. Focus on small, controlled movements, waking up your hips and lower back.
Hip Flexor Stretch (1 minute)
Step one foot forward into a low lunge, keeping your back knee down. Push your hips forward slightly to stretch the front of your hip.
Core Practice: Bodywave Breakdown (10 Minutes)
Now that you’re warm, it’s time to break down the bodywave.
Step-by-step:
- Head Initiation
Tuck your chin down, then lift it up as if someone is pulling you gently by the top of your head. This starts the wave. - Chest Lift
As your chin lifts, pop your chest slightly forward. Imagine showing your heart to the sky. Keep it smooth, not stiff. - Ribcage Glide
After your chest, your ribs follow. Push them forward slightly, keeping the shoulders relaxed. - Belly Engagement
Pull your belly button inwards like a small ripple moving through water. - Hips Push
Push your hips forward next, as if rolling over a ball. Your knees will naturally bend a little. - Knees Release
Finally, let your knees soften and absorb the motion, completing the wave.
Practice Slow Waves (5 minutes):
Move through each segment very slowly. Focus on isolating each part and connecting them smoothly.
Practice Continuous Waves (5 minutes):
Once you’re comfortable with the breakdown, start making your wave continuous — flowing from head to toe without stopping.
Key Tip:
Imagine your spine is like a string of pearls — each pearl moves one after another, not all at once.
Lower Back and Hip Focus Drills (3 Minutes)
Here we fine-tune your motion to make sure your lower back and hips are truly engaged.
- Pelvic Rolls (1 minute)
Standing tall, isolate just your pelvis. Roll it forward, side, back, and side, drawing a full circle. Keep your upper body as still as possible. - Hip Snakes (1 minute)
Bend your knees slightly. Shift your hips side to side, then forward and back, in a snaky figure-8 motion. - Back Ripple Drill (1 minute)
Focus only on lower back movement. Place your hands lightly on your thighs for support and ripple just your lower back forward and back, separating it from your chest motion.
These drills build your lower-body awareness — critical for nailing clean, juicy waves!
Cool Down and Flow Practice (2 Minutes)
End the session with a gentle cool-down that keeps the wavey energy alive.
- Freeform Waves (1 minute)
Put on your favorite chill song and freestyle bodywaves. Focus more on feeling than technique. Let the music guide you. - Seated Spinal Stretch (1 minute)
Sit cross-legged, stretch your arms overhead, and slowly twist from side to side. Breathe deeply, feeling gratitude for your body’s new fluidity.
Final Thoughts
Bodywaves aren’t about perfection; they’re about feeling connected to yourself. Every time you practice, your muscles, brain, and nervous system build deeper patterns of flow and freedom. You might not master it in one day — and that’s okay! Progress comes from repetition, patience, and playfulness.
Practicing this 20-minute session regularly (2-3 times a week) will rapidly improve not only your bodywaves but your entire dance style. You’ll move with more confidence, grace, and joy.
Remember: Every great dancer once started where you are now. Stick with it, have fun with it, and soon, you’ll be the one making others wonder, “How do they move like that?”
Now, hit play, follow along, and let’s get good at dancing — one wave at a time!
