How to dance at a party youtube

18 Dance Workout Videos on YouTube to Shake Up Your At-Home Cardio

Fitness

Shake up your at-home cardio with these picks from the pros.

By Emily Shiffer

October 1, 2020

MyMicrostock/Adobe Stock

If your at-home workout routine has gotten a little stale—and to be honest, many of ours have—trying some dance workout videos at home can help breathe a little new life into it. Not only is it just plain fun, but it can also provide a bit of a mental boost too.

“Dance is a form of full-body expression, which is why dance workouts are such a great way to relieve stress,” physical therapist Laurence Agénor, P.T., D.P.T., C.S.C.S, a barre, Pilates, and dance instructor in New York City, tells SELF. “A dance workout is rooted in the music. Music and coordinated movement are incredibly therapeutic. Dance allows you to get into your body and out of your head, all while expressing your creativity and grooving to the beat.”

And while you may not be able to catch your favorite dance class in-studio right now, there are still tons of options for you online. Yep, you still can get in a great cardio workout without going to the gym or studio, even if you don’t want to run, walk, or bike outside, or do HIIT workouts in your living room.

“The convenience of being able to get up from your desk and sweat it out without leaving your home is unparalleled,” says Agénor. “A dance workout is a fun and effective way to break up your day when working from home and boost your endorphins to the rhythm of the beat.”

If you’re new to dance workouts or aren’t tied to a particular workout app, YouTube can come in clutch for tons of dance workout videos—whether you’re looking for quick, one-song routines or a full dance workout.

“YouTube has a variety of dance-inspired workouts that you can choose from depending on your mood and time restrictions,” says Agénor. “The best part is, they’re all free!” Huge win.

Here are 19 dance workouts you can try to boost your mood and get you sweating.

1. 30-Minute Island Vibes Cardio Dance Workout With Raquel “Rocky” Horsford

Length: 30 minutes

What to expect: A high-energy Caribbean-inspired dance workout.

“As a physical therapist, I have many clients who have gotten injured from doing workout videos at home. As a result, I look for instructors that provide a proper warm-up and cool-down to reduce the risk of injury. I’m also originally from the Caribbean, so any island-inspired workout really boosts my energy! This Island Vibes Cardio Dance workout by instructor Raquel Horsford is great for beginners, encompasses feel-good energy with attention to form, and will leave you feeling uplifted and accomplished when you’re done.” —Agénor

Try the workout.

2. 40-Minute Reebok x Les Mills BodyJam Workout

Length: 40 minutes

What to expect: A higher-intensity choreographed dance workout with actress Nina Dobrev.

“You’ll learn choreography from not just one, but three different instructors. This workout is more for the advanced beginner. However, each choreographed section repeats itself many times before blending together into a seamless dance routine. Actress Nina Dobrev is dancing with you the entire time, adding to the novelty of having a celebrity work out with you!” —Agénor

Try the workout.

3. Afrifitness No-Equipment African Dance Workout

Length: 20 minutes

What to expect: An African-inspired dance workout to get you sweating and your heart rate up.

“Afrobeat lovers, check out Afro dance fitness instructor Rachael Okesola, creator of Afrifitness. Her movement and music selection are always on point, and the moves are easy to follow and will help you work up a sweat in under 30 minutes—you can look forward to a full-body workout. You’ll also want to download her playlist to keep you pumped up throughout the day. ” —Agénor

Try the workout.

4. TikTok Dance Party Workout

Length: 14 minutes

What to expect: A quick dance cardio workout to four super-fun songs: “Savage Remix” by Megan Thee Stallion featuring Beyoncé, “Level Up” by Ciara, “Yummy” by Justin Bieber, and “Cool Off” by Missy Elliott.

“Kerrington Johnson brings you heart-pumping moves to Top 40 tracks. The dance moves are simple and straightforward. Guaranteed good vibes for the day!” —Agénor

Try the workout.

5. 30-Minute Hip-Hop Glutes and Core Workout With Mike Peele

Length: 30 minutes

What to expect: A choreography-based hip-hop class with core and glute exercises.

“Hip-hop dance lovers, look no further: Mike Peele is motivating and energetic, and he actually uses current music for his workouts. This choreography-based dance workout is best for individuals with at least a bit of experience with dance or dance fitness. The last eight minutes are dedicated to strength training moves like squats and planks, in addition to a cool-down to really round out your workout.” —Agénor

Try the workout.

6. Afrobeat “Don’t Rush” Challenge Workout With Cacao Culture

Length: 4 minutes

What to expect: A choreographed Afrobeat dance to “Don't Rush” featuring Headie One by Young T & Bugsey.

“This dance workout is fun and simple. Every dance tells a story—it’s not just an exercise, but an opportunity to learn about other cultures if this isn’t your own. This is engaging, upbeat, and great for anyone trying to learn more about Afrobeat dance.” —Melody Afkami, CEO and founder of Melody DanceFit in Austin, Texas

Try the workout.

7. Zumba “Booty Wurk” Workout With Mallory HotMess

Length: 4 minutes

What to expect: A choreographed Zumba dance to T-Pain’s “Booty Wurk. ”

“This video is one of the first dance fitness dances I ever did, before I started my own company. It is best for people who love dancing to hip-hop but are beginners. It’s an old video, but this choreography is so simple and fun. You can’t help but smile and laugh while doing this one!” —Afkami

Try the workout.

8. 15-Minute Kukuwa African Dance Workout

Length: 15 minutes

What to expect: A quick, high-energy African dance workout that combines music and dance moves from all over Africa, including Malawi, Mali, and Zimbabwe.

“I love Kukuwa because it always gets my heart rate up, the music is infectious, and the bottom line is, it's fun, fun, fun. If you like high-energy dance workouts where you will move your body nonstop and sweat, you will love Kukuwa.” —Krista Martins, founder of Wukkout! Caribbean Dance Fitness in Brooklyn

YouTube Dance Workouts - Fun & Free Cardio Exercises To Do At Home

Some people get a high from it, but for the most part, cardio ain’t fun. Like eating vegetables, it’s good for you but more often than not, you’ll find yourself going through the process begrudgingly. For all those who simply can’t bring themselves to run, cycle or swim, here are 13 easy YouTube dance workouts that’ll make cardio feel less gruelling and more entertaining.

Plus, all these can be done at home, so you can avoid gym crowds.

Check out some of our other home workout articles below:

Easy home workout routine for beginners
30-day fitness challenges
Free 7-day fitness challenges
No equipment home workouts

1. Disney movie soundtracks HIIT – 20 mins

20 Minute Full Body Disney HIIT Workout

Video credit: That Disney Girl

Working out to Disney hits is something we never knew we wanted, but probably need in our cardio-averse lives. Feel empowered as you pump your arms and bounce to familiar Disney hits such as Hasta La Vista from Camp Rock and Zero To Hero from Hercules.

We know it takes Herculean effort to get started, but once you’re up on your feet and sweating to this video, the hardest part will be over!

2. Full-body burn TikTok dance – 15 mins

15 MIN TIKTOK DANCE PARTY WORKOUT - Full Body/No Equipment

Video credit: MadFit

Anyone who’s tried MadFit’s workout videos will know that they definitely burn. For all Gen Z peeps who can’t get enough of TikTok, try her dance cardio workout which features a mashup of popular TikTok songs like Savage, Say So and Roxanne. With lots of squats involved, you’ll be getting a toned booty as a cherry on top of that cardio burn.

3. 90s music dance party – 15 mins

15 MIN 90's DANCE PARTY WORKOUT - Full Body/No Equipment

Video credit: MadFit

It doesn’t matter how old you are – you’re probably no stranger to the evergreen hits from the 90s like Oops I Did It Again by Britney Spears. These songs have been a part of many of our karaoke playlists and now, you can add them to your workout routine too, with Madfit’s ‘90s music dance party.

While the songs may be old, they’re still gold – especially when they keep you distracted through the trying moves of this video. That’s right, expect to sweat lots as you work your muscles through this routine’s many arm swings and leg pulses.

4. Boy band cardio – 20 mins

Boy Bands HH-The best dance party EVERRRRR

Video credit: emkfit

Say bye bye bye to unwanted fats with this boy band cardio workout with emkfit, featuring the Backstreet Boys, One Direction and The Jonas Brothers. You’ll definitely recognise these smokin’ songs that we’ve all gone crazy for at some point. True fans might even have all their lyrics memorised!

With this, even the laziest of us will have our fitness level going in One Direction – and that’s up.

5. High School Musical fitness workout – 15 mins

High School Musical Cardio Dance Fitness Workout At Home

Video credit: Erika Collins Fitness

If you grew up with High School Musical, this fitness workout by Erika Collins Fitness will bring back the movie’s familiar upbeat tunes like What Time Is It and Bop To The Top. The steps here are slightly more technical than the rest but even beginners should get the hang of it by the second or third session.

For those thinking of trying this, stop procrastinating, get up and roll out your exercise mats – it’s now or never.

6. Footloose leg workout – 3 mins

FOOTLOOSE

Video credit: Never Stop Dancing

Quickly get those sausage legs ready for your next beach day with Never Stop Dancing’s Footloose workout. Although only 3 minutes long, the many bouncing leg movements synced to the groovy beats will get your heart pumping in no time.

Need something stronger? Try doing this 3-4 repetitions per session to really sweat it out and get those calves and thighs toned up.

7. BTS cardio dance – 15 mins

15 minute BTS Diet Dance Workout | 15분 다이어트댄스 | cardio | 홈트 | 방탄소년단

Video credit: Sunny Funny Fitness

Burn off all the extra calories you’ve been collecting over Circuit Breaker with this BTS cardio dance by Sunny Funny Fitness. Army or not, the upbeat workout is an addictive one, thanks to its curation of BTS songs and constantly changing moves that keeps things from getting boring.

8. Belly-fat reduction with upbeat Zumba – 22 mins

22 Mins Aerobic reduction of belly fat quickly l Aerobic dance workout full video l Zumba Class

Video credit: Zumba Class

Specially choreographed to target that tum, Zumba Class’ belly-fat reduction cardio works your core to the beats of electrifying house music. Your waist area will take the brunt of the aches throughout the entire 22-minute-long video but your arms and shoulders will not be spared too.

You’re sure to feel the burn real quick with this aerobic dance, proof that the exercise is working and you’re on your way to bringing those 6-pack abs out of hiding.

9. HIIT hip hop to 2000s music – 20 mins

Video unavailable

https://www.youtube.com/watch?v=ckfdJ_MGx0s

Video credit: emkfit

Get transported to an R&B club with the hip hop and rap tracks in this 2000s cardio workout. Songs here include Crank That by Souja Boy and Low by Flo Rida – which clubber siaos might recognise as the irresistible hits that always got everyone vibing on the dance floor.

Since you’ll be at home, there’s no need to worry about what others think. Go all out and unleash your inner swagger jagger. With the extra grooves in your steps, you’ll also be burning extra calories, making the workout all the more effective.

10. Kpop cardio bop – 10 mins

KPOP Cardio Workout! BTS (Mic Drop), Blackpink (Boombayah), Big Bang (Bang Bang Bang)

Video credit: Emi Wong

Featuring hits like Mic Drop and Boombayah, Emi Wong’s Kpop cardio will get fans of the genre sweating through the video in seemingly no time at all. The sick beats are coupled with guided moves for each new step so even absolute beginners won’t feel lost. Well, we expected nothing less from the queen of YouTube workouts!

11. “Me Too” by Megan Trainor dance – 3 mins

Meghan Trainor - Me Too | The Fitness Marshall | Dance Workout

Video credit: Fitness Marshall

It’s all about body positivity and feeling confident with the Me Too dance workout by Fitness Marshall. Overflowing with energy and sass, this 3-minute workout is one of the best videos you can start your day with.

Mix and match this video with one of the many other songs featured on the channel – like Cheap Thrills and Side to Side – for a longer cardio session.

12. “Happy dance” upbeat cardio burn – 15 mins

15 MIN HAPPY DANCE WORKOUT - burn calories and smile / No Equipment I Pamela Reif

Video credit: Pamela Reif

This 15-minute happy dance workout is essentially the cardio version of the Mood Booster playlist on Spotify. Curated by YouTube workout guru Pamela Reif, you’ll be huffing – happily, might we add – to positive tunes from Ed Sheeran’s Shape Of You and David Guetta’s Hey Mama, sure to keep you pumped from start to finish.

13. Cha-cha cardio to Latin Music – 30 mins

30-Minute Cardio Latin Dance Workout

Video credit: POPSUGAR Fitness

Those feeling a little unmotivated with life, spice things up with a little salsa and cha-cha that’s bound to lift your spirits. Despite having easy steps, this 30-minute-long Latin dance session is one of the most intensive on the list. But as they say, there’s nothing quite like a good workout to refuel the endorphins – or “happy chemicals” – in your body.

Dance workout videos for cardio at home

Before reuniting with all your friends, try these videos that’ll take up as little as 3 minutes out of your day, to quickly get back in shape. Cardio doesn’t necessarily have to be boring or painful – if the Circuit Breaker has taught us anything, it’s that there are fun alternatives to the conventional exercises you can take on.

For more exercise-related articles, check out:

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Cover image adapted from (L-R):@thefitnessmarshall, BANGTANTV
Originally published on 14th July 2021. Last updated by Renae Cheng on 5th July 2021.

90,000 12 life hacks, to quickly learn how to dance from Mamita Dance

Dances

Author: Pavel Gather
Psychologist, Lecturer Salsa and Tango

Dances

Author: Pavel Pavel
Psychologist, Lecturer Salsa

on At the start, you always want to get a quick result. When it doesn't happen, the hypothesis arises that everything takes time. After a conditionally acceptable time, humility comes to mastering pair dances, which, perhaps, is not given, and I will just do what I learned somehow.

This is the most common story of those who believe that the mere act of attending a pair dance class is enough to learn how to dance.
Absolutely not. If you want to really dance well, you have to make an effort outside of the dance class. A good teacher will definitely be needed, but the initiative should be on your side.

1. Listen to music

The most common and accessible advice that is given already in the first lessons. And it definitely works. Music creates a certain atmosphere of the dance and intuitively you want to move to it. It doesn't matter where you listen to music - in the car, on headphones while walking or doing household chores.

An addition that will help you dance better is your active participation in the music. Sing along, dance or simply beat musical accents with any free parts of the body. In the subway, for example, it is enough to tap out bright moments with your fingers, in the car to sing along with sounds, and at home you can jump for pleasure.

2. Watch videos of good dancers

It's complicated, but also obvious. It’s more difficult, because without recommendations from more experienced dancers, unfortunately, it’s not so easy to find a good quality video on the net (I mean not the resolution quality, but the content itself).

Meaningful viewing of the video is to form an understanding of HOW the dancers make this or that impression on the partner or the viewer. Technology is at the heart of everything. Understanding how the pros do it is a big step forward.

It is important to distinguish between a show and a disco dance, a choreographed performance from an improvisation, a stylized dance from an authentic one, etc. Ask for recommendations and dance instructors will always upload a couple of videos of worthy landmarks.

Tango Z. Showreel.

Online modern tango courses

Tango nuevo is the most advanced version of tango. We can quickly learn to dance from zero to a steep level.

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3. Dance in salsatecas/milongas/discotheques

A very delicate moment when it is worth coming to the first party. From a technical point of view, most students in 1-3 months have a sufficient set of figures and techniques to come and dance calmly. Psychologically, the same moment can be stretched out for an indefinite time. After all, it is imperative to “not lose face”, “learn more figures” and be sure what to do in case “there is an unfamiliar movement”.

In fact, the partygoers don't really care (except for a small layer of non-professional teachers who want to help inexperienced dancers by treating them as customers in the future). It is important to come and try dancing after a month of classes. You can only with friends or guys from your group. This will be enough to feel the adrenaline and inspiration from the dance.

4. Dance with partners or partners not of your level

The conventional wisdom that you need to practice in groups of your level does not withstand the test of experience. Perhaps now your eyes widened in surprise, and you want to meaningfully read the phrase again. Yes, you saw everything correctly: when you dance with a partner of your level, you don’t grow anywhere.

It's important to understand that not only does it work one way and you have to dance with cooler dancers, but it works even more effectively the other way. It is no coincidence that teaching pair dances dramatically raises the level of the teacher himself. You have an endless stream of very beginner dancers.

How it works. A more experienced partner needs to be "stretched". It's easy and obvious. With beginners, you need to take more initiative on yourself, see the general pattern of the dance more widely, turn on and insure more, try to be an example and be more careful. The quality of interaction begins to grow significantly. And wonderful partners too.

Dancing with partners of your level doesn't make you grow. Dance with both beginners and more advanced dancers

Dominican Bachata Women's Style Online Course

Want to learn how to hypnotize those around you with the most appetizing part of your body? On the course we will tell you all the secrets.

Interesting

5. Learn to dance for a partner and for a partner

Turks and Argentines are one of the best partners in the world. In Russia, partners are highly valued. Why? The answer is simple. In Argentina and Turkey, it is not questionable for men to ask another man to lead in one piece or another and give feedback on the quality of the lead. For them, it will be a great shame to hear moralizing from a partner, or even more so to be known in the community as an insecure partner.

In Russia, due to the constant, often far-fetched, opinion that there are more women in pair dances, partners calmly get up and study their partner's part. Such partners then grow into very cool dancers and teachers. In no case do this at parties, only in class. Here we are talking only about the learning strategy. At parties, be yourself.

6. Do not memorize the links

Always try to look deeper and understand the through principle and idea of movement. Understanding what and how is done will make it possible to independently generate any sequences and chips.

Human memory is limited and there will always be a moment when something will escape and your repertoire will be limited by the size of RAM.

In Argentine tango, for example, there are seven levels of movement formation that, when mastered, will allow you to make millions of combinations. And how many dance sequences can you really remember? In rueda, more than 150 figures dance in a rare circle. It's hard to keep more in mind.

7. Develop your body

Many years of experience in teaching couple dance shows that as soon as everyone pairs up in a class, any progress in individual style ends. But it is the individual style that distinguishes everyone at the disco: partners change, and style is always with you.

The body as the main instrument of dance must be very plastic, responsive and emotional. Surprisingly, not all pair dance schools have a general physical warm-up. It is vital to tune the body and understand how it works.

You can always train extra and concentrate more on the basic steps, as their true value is as body work. The sequence of steps is, in fact, the simplest thing that can be in pair dancing. The quality of individual performance determines the craftsmanship.

8. Try on the images of inspiring dancers

A psychological life hack for those who have already mastered the steps, but still feel that there is not enough brightness and drive. Most are terribly afraid of being someone else's "clone". Here the action is the same as under the influence of hypnosis - the more you resist, the more you plunge into an altered state of consciousness.

With a high degree of probability, you are already dancing like someone else's "clone". A meaningful fitting of someone else's image is that you mentally take the image of the one who inspires you (inspiration is critical in this case) and "put on" yourself. Then you start dancing and trying to feel in general how it is to be able, for example, to be the best partner or the sexiest partner in a disco. This is much more difficult than it seems. But it works extremely efficiently.

9. Dance to offbeat music

Habitual rhythms keep you tight. Tango salon or speedy timba leave little room for experimentation and fantasy. Pattern dancing is always noticeable and is reserved for beginners.

The truly new is born outside of the usual. Look for places to experiment. If there is no place, organize self-training. The main thing is not to get carried away, because music determines the style. We bring something new to pair dances, rather than trying to change them.

Search, improvise, don’t be afraid to go beyond, develop in different directions, be inspired by music atypical for the style

10. Try your hand at basic dance directions

dances exist according to their own non-choreographic laws.

This is the deepest delusion, which has turned into a ceiling for the qualitative development of partner dances. After all, all professional dancers, for example, in salsa or bachata, build their ideas on the basic choreographic principles.

Do not think that choreography is only applicable on stage. Any meaningful movement of the body can be choreographic. In general, try classical or modern choreography. Basically, hip-hop can work too.

11. Look for battle sensations

Pair dances return us to an active position of manifestation of our body. As in the days of our ancient ancestors, we impress the members of the opposite sex by how dexterous, hardy, sexy, etc. we are. Modern laws of the jungle in the entourage of big cities.

If you look around the dance floor, it becomes clear that the majority are clearly herbivores (not in the sense of vegetarians, but in relation to those around them). I am sure that predators are always more interesting in terms of the attractiveness of the image - try to find a counterbalance among herbivores, for example, a cat woman or a lion man.

The conversation is about an internal position, not about aggressiveness. Lability and lack of control are inherent in adolescents, and not in adult self-sufficient people.

Accordingly, even a training or friendly battle gives, on the one hand, practical skills - to make a bright sequence of movements, bring an idea to a climax, show a spectacular feature, on the other hand, develops the psychological basis of the dance - self-confidence, resistance to extraneous attention, self-control and self-control in complex elements.

12. Communicate with professionals

The environment shapes the internal position. Basically, real passionaries of the dance community are ready to openly talk, discuss and support the development of dance in every possible way. Universal principles and the ideas they articulate have a much longer and more practical perspective than meets the eye.

Accept that, for example, behind the words "listen to your partner" is not only a beautiful metaphor, but also a practical skill to literally listen to your partner. At the same time, always treat every thought, even the most respected teacher, as a private opinion.

Your skill will lie in finding the scope of the idea even in conflicting opinions. Most often, the contradiction is speculative and the truth lies in the angle of perception or situationality.

Your dancing growth will stop sooner or later. This can happen at the level of three basic steps or years of experience in teaching and show performances. Regardless of your level, the suggested 12 life hacks can get you off the ground and greatly accelerate your dance growth. There is no way here without your motivation and activity. Take your dance development into your own hands. 9Ol000 Dangerous sexuality

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Sexual overtones in pair dances

How to learn to dance twerk - Lifehacker

Iya Zorina

Author of Lifehacker, athlete, CCM

Twerk is just a super sexy dance that will pump your plasticity, and at the same time load your abs and back muscles well. To begin with, we will learn a few basic movements, and then we will diversify the dance vocabulary and analyze the main mistakes. And at the end you will find a bonus in the form of a playlist with suitable music.

If you have problems with the lumbar spine, exercise with caution, but rather consult your doctor.

Learn how to do the basics

Booty pop back

Stand with your feet wider than shoulder width, toes slightly apart. Bend your knees and place your hands on your hips, turning them inward with your fingers, bend your lower back.

From this position, twist the pelvis down, and then, due to the deflection in the lower back, return it to its original position. Imagine that you are trying to reach the top of your head with your pelvis.

It is important to fix the upper back and work only on the lower back. You can not strain the gluteal muscles, otherwise the movement will turn out to be clamped.

If you have difficulty, try the lead-in exercise first. Place your hands on your hips so that your middle fingers rest on the protruding bones of the pelvis in front, and your thumbs - behind, closer to the sacrum. Bend your knees, move your pelvis down and then up, controlling the movement with your hands.

When you feel more confident, remove your hands and connect the movement with your knees. When the pelvis goes down, the knees bend, when it rises, they unbend. No need to lock the knees at the extreme point, they should remain slightly bent.

The pelvis moves back not only due to the straightening of the knees. The lower back must work.

Front booty pop

This movement is very similar to the previous one, only the emphasis is on pushing the pelvis forward rather than backward.

Set your feet wide and point your toes slightly out. You can put your hands on your hips to better feel the tilt. At the same time, bend your knees and sharply move your pelvis forward so that your butt goes down, and then bend your lower back and bring your pelvis back.

The emphasis is on the first phase of the movement, when the butt goes down. It is important at this moment not to pinch the buttocks, but to change the position of the pelvis due to the tension of the abdominal muscles.

Try other twerk moves

Double

This element repeats the usual booty pop, only the movement of the pelvis in it is double: down-down, up-up.

Suffle twerk

Stand with your feet wider than shoulder width. At the same time, turn one leg with your toe and knee out and transfer your weight to the opposite thigh. Then, with a small jump, switch sides.

First try to move slowly to get the point, then speed up. Jump relaxed.

Up down twerk

Arch your lower back and push your pelvis back. On the count of “one”, simultaneously round the lower back, bringing the pelvis forward, bend the knees and bring the shoulders forward. On the count of "two", bend your lower back and take your ass back in a semi-squat.

On the count of three, straighten your knees, round your lower back, and roll your shoulders forward. On the count of four, arch your back in the thoracic region, straightening your shoulders.

It turns out that at the lower point you bend in the lower back, and at the top - in the chest.

Wobble

To feel the movement, start moving slowly. Place your feet shoulder-width apart, place your palms opposite the pelvis. In turn, touch the palms with one or the other bone of the pelvis. Accelerate gradually.

You can wobble while standing upright or bent over. Practice slowly bending over and back up as you move. Important: you should not pinch, otherwise stiffness will occur and no shaking will work.

Zig zag

Get into a twerk stance, lower your right thigh first, then your left thigh. Then, one by one, lift them up to their original position. At first, perform the elements slowly, with fixation at each point, and then gradually accelerate.

You can do this movement a little higher. In this case, start with a stance on straight legs in an incline. In the same way, lower the right and left hips in turn, bending the knees, and then raise the hips, straightening the legs.

Stripper shake

Rise up on your toes and turn your heels in and out a little. Arch your lower back, try to relax your hips as much as possible.

This element can be performed in a straight position or bent over, moving both legs at once, or one at a time.

Roll

Stand with your feet slightly wider than your shoulders, point your toes forward, tilt your body and rest your hands on your hips. Rotate your pelvis, lowering and raising it as you go.

You can do this either in a bent over position on your hips or standing up.

Happy twerk

Start in a twerk position with your toes pointing forward. Do one regular booty pop in place, then another with the toes and knees turned out to the sides, and then the next one with them returning to a straight position.

Continue turning your toes and knees out and back, tilting your pelvis as you move.

Flash

Place your feet shoulder-width apart, rise on your toes. Pull your pelvis back a little. Move quickly from foot to foot, trying to relax your buttocks.

Twist

Lift your right leg out to the side, turning it toe and knee inward. From this position, simultaneously transfer the weight to the left thigh and turn the raised leg with the toe outward. Return your foot to the floor and repeat on the other side.

Try moving in other positions

Twerk can be danced not only while standing, but also while squatting, on all fours and even upside down on your hands, with your feet resting against the wall. Try different positions - this will help diversify your dance.

Squatting

This is the same booty pop, only squatting. If you don't have enough stretch to move freely in a deep squat, work on your hip mobility first.

Offset to one side

Good stretch is also required for this option. Otherwise, you will not be able to relax and move freely.

On all fours

First practice the standing element to get used to it. Raise one leg on the toe, turning it with the knee outward and at the same time leaning on the opposite thigh. Then smoothly switch sides.

Now place your palms on the floor, arch your lower back, bend your knees and lift your heels off the floor. Perform a familiar movement in a new position.

This is enough to get you started. Try, combine the movements with each other and, if something fails, correct the mistakes.

Understand why you don't get it right

There are three main reasons why you don't twerk with some bullshit. And the size of the priests has nothing to do with it.

1. You lack flexibility

To be a good twerk dancer, you must have good mobility in your lumbar spine and hips. If flexibility is lacking, you can improve it by doing stretching exercises.

Choose stretching exercises 🤸🏻‍♀️

50 exercises to stretch the muscles of the whole body

2.

You work with your upper back and shoulders

All basic movements require arching in the lower back. It is due to the lower spine that you feed the pelvis back and forth. But if during booty pop you bend in the thoracic spine and connect your shoulders, the movement will not look like a twerk.

3. You're too tense

This is probably the biggest beginner's mistake, which results in a tight, wooden pelvic movement instead of sexual shaking.

Don't push yourself too hard, relax your buttocks and thighs, shake off tension from your arms and shoulders. All elements should be carried out easily and without clamps. The best way to relax and feel the movement is to turn on the music.

Pick up the music

We found a cool audio compilation that makes you want to dance to and not stop. The description on YouTube has the names of all the tracks.

And another big selection, this time from Yandex.

How to dance at a party youtube

18 Dance Workout Videos on YouTube to Shake Up Your At-Home Cardio

YouTube Dance Workouts - Fun & Free Cardio Exercises To Do At Home

How to learn to dance twerk - Lifehacker

Learn how to do the basics

Booty pop back

Front booty pop

Try other twerk moves

Double

Suffle twerk

Up down twerk

Wobble

Zig zag

Stripper shake

Roll

Happy twerk

Flash

Twist

Try moving in other positions

Squatting

Offset to one side

On all fours

Understand why you don't get it right

1. You lack flexibility

2.

3. You're too tense

Pick up the music

Learn more