How to get a flat stomach by dancing

Can Dance Give You a Flat Stomach?

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Dancing can give you a flat stomach from burning calories and working out your abdominal muscles. Achieving a flat stomach by dancing will require that you burn more calories from dancing than you eat in a day and implementing a dance routine that helps build abdominal muscle. The type of dance, how long you dance and the intensity at which you dance will determine how many calories you will burn.

Dancing to Burn Calories

If you weigh 240 pounds and you ballroom dance for one hour, you will burn about 382 calories. If you participate in high-intensity dance aerobics, you will burn about 796 calories in the same amount of time. The U.S. Department of Health and Human Services states that a good way to distinguish the intensity of the dance you’re doing is by whether you can talk during the dance. If you can only say a few words, you’re most likely doing high-intensity dancing. If you can talk but can’t sing, you’re most likely doing moderate dancing.

Types of Dances

The best type of dances that will help you burn fat and build abdominal muscle are dances that are high impact and use a lot of leg motion. Shape magazine recommends hopping, Glee Club dancing and kinetics. Hopping dance classes create an aerobic workout that helps strengthen your abdominal muscles through different variations of hopping. Video-game console based exercise programs have you mimic moves you see on the screen.

Dancing to Build Abdominal Muscle

Although dancing will build your core, you still want to focus on strengthening your abdominal muscles. Twice a week, implement a routine where you do sit-ups, leg lifts and crunches. As you burn more calories and reduce the fatty tissue around your stomach, your defined abdominal muscles will show through. Along with these exercises, also work out the other muscle groups, such as your legs, back, chest, arms and hips.


If you are not currently living an active lifestyle, begin with low-impact dance aerobics to condition your body. If you are severely overweight, you will need to do a modified dance routine until you are able to lose some weight. High-impact dancing can be potentially harmful if you are overweight. Incorporate a low-calorie diet to help you lose weight as you train to dance.


  • Exercise for Weight Loss
  • Centers for Disease Control and Prevention: Healthy Weight
  • MOVE!: The Basics of Weight Control
  • Shape Magazine: 5 Wild Dance Workouts That Burn Belly Fat

Writer Bio

Diane Marks started her writing career in 2010 and has been in health care administration for more than 30 years. She holds a registered nurse license from Citizens General Hospital School of Nursing, a Bachelor of Arts in health care education from California University of Pennsylvania and a Master of Science in health administration from the University of Pittsburgh.

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5 Dance Moves to Help Burn Belly Fat and Get a Tight Tummy

Dance your way to a slimmer middle.

Image Credit: yuriyzhuravov/iStock/Getty Images

Getting great abs doesn't have to involve the drudgery of crunches and planks. Channel your inner dancer to lose belly fat and reveal a toned tum.

Video of the Day

However, losing belly fat isn't just about looking good on the dance floor — it's a matter of health. Too much belly fat, especially the deep inner fat that widens your waistband, puts you at greater risk of chronic disease, including Type 2 diabetes and heart disease.

Don't fear, though. If you've got rhythm, you've got the tools to lose the extra pounds. Borrow moves from hip-hop, belly dancing and jazz to tone your muscles.

Get Your Groove on to Burn Fat

Belly fat shrinks in response to a more physically active lifestyle, and dancing is an effective way to move more — and enjoy it. Whether you shake it in Zumba or swivel your hips in your own living room, you're burning calories, which is key to losing belly fat.

While you can't target a specific area for fat loss, your belly is one of the places that shrinks first when you get moving, explains Rush University Medical Center. Movement helps boost your daily calorie burn, so you end up with a caloric deficit and your body has to dip into fat stores to provide energy.

Dancing is a fun way to burn calories. If you weigh 155 pounds and dance fast for 30 minutes, expect to burn 223 calories in 30 minutes, equal to a cross-country hike. Slower ballroom dance still sizzles 205 calories in 30 minutes and even a slow waltz fries 105 calories in the same amount of time — the amount you'd burn in a casual game of volleyball. People who weigh more burn a greater number of calories when dancing, too.

Read more: The Best Cardio Exercise to Lose Belly Fat


Watch portion sizes and the quality of your food choices to make sure you lose belly fat. Limit sugary sweets, including soda and refined grains.

Waist-Whittling Moves

After you've danced to burn calories, perform some concentrated skills to tone your abs and further dance away your flab.

Hip Circles

This belly dancing move targets your outer ab muscles — the obliques — and your glutes. Put on some swanky tunes to get you in the mood. The jazz hip roll is a similar movement.

Step 1: Take Your Stance

Stand with your feet hip-distance apart. Lift your arms slightly to the sides of your body.

Step 2: Start to Move

Shift your hips right and left to get them warm.

Step 3: Get Your Circle On

Move into a circular motion — move your hips right, back, left and front. Repeat in the opposite direction. Keep the move going for about 90 seconds.


Keep your belly dancing mojo moving with this move that targets the front of your abs, known as the rectus abdominis.

Step 1: Take Your Stance

Stand with your feet hip-distance apart. Press your chest forward as you arch your spine. Keep your shoulders retracted and your arms at your sides.

Step 2: Tuck Your Pelvis

Reverse the action by drawing your abs in, tucking your pelvis and allowing the shoulders to press forward.

Step 3: Keep the Ripple Moving

Continue to work the ripple for 60 to 90 seconds.

Hip-Hop Crunch

Switch the tunes to something with a pounding hip-hop beat to work your rectus abdominis with this standing crunch that masquerades as a cool dance move.

Step 1: Take Your Stance

Stand with your feet hip-distance apart and place your hands behind your head.

Step 2: Crunch and Lift

Tighten your abs to your spine as you lift your right knee up to your chest. Simultaneously crunch your upper body toward the knee. Repeat with the opposite leg.

Step 3: Find Your Rhythm

Find a rhythm as you alternate the sides for one to two minutes.

Reach Down

Add this move to your hip-hop routine for serious oblique work.

Step 1: Take Your Stance

Stand with your feet hip-distance apart, hands behind your head.

Step 2: Reach With Attitude

Free your right arm and reach down toward your outer right knee, sidebending as you go. Avoid twisting; keep your hips squared to the front of the room.

Step 3: Keep It Moving

Repeat with the left arm. Alternate for one to two minutes.

Belly Roll

This move borrows from belly dancing, but with the right beat, it fits right into your hip-hop routine. Regardless, expect to need some practice to master the skill, which targets your rectus abdominis.

Step 1: Take Your Stance

Stand with your feet hip-distance apart and your arms floating alongside you, slightly to the back.

Step 2: Expand Your Ribs

Breathe in to expand your ribs and pull in the lowest portion of your abs.

Step 3: Expand Your Lower Belly

Relax your breath, expand your lower belly and draw in the upper region of your abs.

Step 4: Keep the Wave Moving

Alternate the moves to create a wavelike movement. Work your way up to 30 seconds or longer.

Read more: 12 Workouts to Improve Your Mood

how to learn belly dancing at home

Do you want to learn how to dance belly dance correctly? It is enough to learn a few basic movements and add a special mood to them. We have compiled detailed instructions on how to learn belly dancing so that you can dance no worse than a Colombian pop star.

Tatyana Shamanina


weight loss


How To

Slim stomach

incendiary dance


How to learn to dance a beautiful oriental belly dance at home? Of course, it's not easy. Nevertheless, it is easier to dance it at home than any other dance style. Especially if you have never been into dancing before.

Basic movements

  • Starting position

Stand with your feet together and your arms at your sides. Then slightly bend your knees and raise your chest - this is the starting position for starting any movement in the belly dance. For smooth movements in the dance, you need to tighten the muscles of the lower abdomen and engage the pelvis.

  • Hip lift or shimmy

Bend both knees. Then straighten your right leg to lift your right thigh up. Then lift the pelvis up to the chest, while the upper body should not be involved. The heels must not be lifted off the ground during this movement. When you "pull" up your right hip, lower it and repeat the movement with your left. Namely, straighten your left leg and lift your left hip up.

  • Fast Pace Hip Lift

Repeat hip lift on both sides at a faster pace. Do not pause - first lift the right thigh up, and then smoothly - the left. At an accelerated pace, the hips will swing quickly from side to side - now you know how to perform the shimmy movement.

  • Hip Drop

Start in the starting position with the right foot on the floor and the left foot slightly extended, about a few inches forward with the heel raised. Then bend both knees and keep your chest and arms up. Then straighten your left leg, lift your left thigh and immediately lower it to the level of your right thigh. At the same time, keep your right leg bent during the movement. Next, repeat the mini-bunch at a fast pace so that it looks smooth, without pauses and breaks.

  • Belly

How to quickly learn belly dancing at home? Easy, the main thing is not to miss a single basic movement, including the “tummy”. Starting position - feet are on the floor, the upper body is raised, and relaxed arms are at the sides. Then slightly bend your knees and tighten the muscles of your upper abdomen, pulling them in. Then relax your stomach and tense only the muscles of the lower abdomen. Consistently alternate, pulling in the lower, then the upper press. Repeat the movement smoothly and without pauses.

  • Try a breast lift

The last basic movement that will help you understand how to dance belly dance correctly. The starting position is a raised chest, arms are located on the sides, legs are together, and the feet are on the floor. Next, we pull the chest up to the end so that the shoulder blades seem to slide along the back. Then lower your chest back down. Repeat the link at a fast pace, while alternately contracting the abdominal muscles.

Why do home belly dancing?

Oriental dance will help not only lose weight, but also cope with various pains.

  • Back and Joint Pain

Gentle movements increase the flow of synovial fluid (natural lubricant) in the joints, and also tone the back muscles, which improves posture and prevents back pain.

  • Help in losing weight

How to learn belly dancing at home and lose weight? Easy - one hour session will help burn up to 300 calories.

  • Preparing for childbirth

Belly dancing tones the abdominal and pelvic muscles involved in childbirth.

  • Against stress

Oriental belly dance is not only beautiful, but also healing. The dance feels like a session of physical and psychological relaxation.

  • Period Pain

Soothing dance bands help reduce pelvic congestion, which improves circulation and relieves PMS pain.

Who did belly dancing? How has your figure changed?

Who danced ...

20 responses

Last - Removing



More about posture, many say that it improves that it is improving that it is improving that it is improving . but for some reason I didn't notice it. of course, there are changes, but no more and no less than with other dances.




in general, me It seems that classes in any dance bring only benefits. But miracles should not be expected, of course. If there is no waist by nature, then it will not appear from dancing. By the way, a girl is doing Latin American dances with me. Very, very complete. But how she dances, mmm ... Just a feast for the eyes! But she doesn’t lose weight, the waist doesn’t appear, although she has been dancing for a very long time.

And the group of oriental dances, oddly enough, attracts our attention by the fact that almost everyone there, with the exception of a very few, has a pear-like figure: the tummy hangs and the butt is rather big ... I even thought: maybe oriental dances contribute to the appearance such a, too feminine, figure? that the muscles were built up in the gym))))))))))

Do you really believe that if you haven't changed your body in the gym, then you will change it by twirling your arms in front of you and slightly twisting your hips twice a week?




9000 I was engaged in belly dancing for 4 years. The result - I earned a huge belly, loosened my spine, my knees hurt sharply, gained weight, ruined my previously slender figure. I had to quit classes and recover for more than a year. flat feet, but the doctors said it was possible. The conclusion is that Russian doctors don’t understand anything about this, and they never really thought about it, but the instructors don’t care (they themselves are healthy, as a rule).



Valentina I practiced belly dancing for 4 years. The result - I got a huge belly, loosened my spine, my knees hurt sharply, gained weight, ruined my previously slender figure. I had to quit classes and recover for more than a year. spine, flat feet, but the doctors said it was possible. Conclusion - Russian doctors don’t understand anything about this, and they never really thought about it, but the instructors don’t care (they themselves are healthy, as a rule). You couldn’t put on weight from dancing :) Apparently they ate well, especially in the evenings





22222 belly dance makes the figure feminine. but in our country, judging by the opinion of the ladies, the figure of a man or a flat teenager is in fashion, therefore, of course, it is ugly to have rounded hips. a pear-shaped figure is many times better than a T-shaped one. hourglass is better. but for some reason no one thinks that the structure of the body is genetically determined. most don't have a waist. what they call a waist makes me laugh. I just often heard "I have a waist of 60 cm, and hips of 86". is that the waist? it's a plane. and no pops. I understand the waist is 60, and the hips are at least 95. then yes, there is a waist. That's just funny. brag about their figure, describe themselves. chest size 2. It's like that in elementary school. Circus and only



9000 #17



I have been studying for 2 years. Thalia has only slightly become. So useless. Although, maybe everything depends on nutrition



If the figure in the gym has deteriorated, it means that the program was given incorrectly and something was pumping pumping and extra movements are also not needed, you need to start gymnastics and belly dancing slowly the body gets used to it, while you need nutrition, look at the age when you start the gym with dumbbells. You should definitely ask the professionals what you need to do for the waist. A heavy hula hoop from one and a half to two kilograms helps well. in kindergarten, muscles are strengthened and fat is burned slowly the first time is difficult, but nothing quietly every day for 2 3 4 5 6 minutes and then you get used to it, the movement becomes liberated very well helps every day for 40 minutes of cycling at an average speed in the gym and drinking is definitely better in the water total magnesium contract helps burn women excess weight the bike dries you up every day then press 100 press the usual 50 press Lower i50 press in the side belly Perm will leave in a month plus once a week Zumba correct 5 nutrition and you will fly so as not to look like a man your arms need to be pumped with small kilograms in order to the muscles do not swell like a ball with a small weight and many times the repetition of the muscles will be what you need a bike every day for 40 minutes or an hour it's just a miracle with water it's a must with magnesium Contract Helps a lot with cugini 9November 23, 2021 I had to quit classes and recover for more than a year. Yes, before belly dancing I had problems with my spine, flat feet, but the doctors said that it was possible. they are generally healthy.)

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