Avoid the stimulation of too cold and too hot, especially the lower abdomen, so as not to cause dysmenorrhea or menstrual disorders. Please bring a shawl or towel to the dance class and wrap it around your waist and abdomen when you rest.

Reduce the amount and intensity of exercise on the first and second days of menstruation, and the exercise time should not be too long, especially for students with short menarche and unstable cycle, otherwise it will easily lead to menstrual disorder ~

During menstruation, you should avoid doing violent, intense or shocking movements (such as simi exercises in belly dance classes), such as jumping movements in dancing, and movements to increase abdominal pressure, such as abdominal muscle training and static control training, so as not to cause excessive menstrual blood or affect the normal position of the uterus. In the usual training, it is necessary to strengthen the exercise of lumbosacral muscles and pelvic floor muscles, which can prevent the change of uterine position and pain during menstruation, and is also conducive to the normal delivery of adults.

For students with dysmenorrhea, long menstrual period or inaccurate cycle, the amount of exercise, intensity and time should be reduced during menstruation, or even dance training should be stopped.

Dancers with long training years, high training level and light menstrual reaction can participate in normal training and performance during menstruation.

Dancers with short dance training cycle, low training level and short menarche time should reduce their exercise load when participating in training during menstruation. Because they need an adaptation process, in order to promote this adaptation process, we should follow the principle of gradual progress. At the beginning, during the menstrual period, the action load of training arrangement can be smaller, and then gradually increase the exercise load.

Through proper exercise, we can improve the functional state of the human body, improve and regulate the activities of the nervous system and improve the mood of the human body. Proper exercise, alternating contraction and relaxation of abdominal muscles and pelvic floor muscles can massage the uterus, help to discharge menstrual blood, improve pelvic blood circulation and reduce pelvic congestion.

In addition, dance training with music accompaniment will integrate the whole body and mind into the vocabulary of music and dance, and the shift of attention will also reduce the discomfort of the whole body.