How to learn aerobics dance
Ballroom, Hip Hop, Latin, and More
Written by Jodi Helmer
In this Article
- How It Works
- Intensity Level: Medium
- Areas It Targets
- Type
- What Else Should I Know?
- What Physical Therapist Ross Brakeville Says:
How It Works
Get ready to hit the dance floor! Dancing is a whole-body workout that's actually fun.
It's good for your heart, it makes you stronger, and it can help with balance and coordination.
A 30-minute dance class burns between 130 and 250 calories, about the same as jogging.
Sign up for a class. Your teacher will lead you through a series of choreographed steps. The focus might be on the footwork, but the series of leaps, turns, shimmies, and cha-chas engage the entire body.
There are lots of options. With dance-inspired workouts ranging from ballroom and ballet to hip hop and club dance classes, you’ll never be bored!
Intensity Level: Medium
The intensity depends on the type of dance you choose. Fast-moving dance styles like hip hop and salsa are more intense than slower dances like the tango or waltz. All of them will use your whole body and will challenge your brain as you learn the choreography and form.
Areas It Targets
Core: Yes. Depending on the type of dance you choose, some of the steps/moves will engage the core muscles.
Arms: Yes. Although most dances focus on your lower body, you're also using your arms.
Legs: Yes. The choreography will have you doing moves that work your lower body, including your quads and hamstrings.
Glutes: Yes. Hip hop dancing and ballet include moves that engage the glutes.
Back: Yes. Dance uses your core muscles, including those in your back.
Type
Flexibility: Yes. Most dance-inspired workouts include moves that improve flexibility.
Aerobic: Yes. Dancing raises your heart rate. The more up-tempo the dance style, the better it is for your heart.
Strength: Yes. You won't be lifting weights, but your body weight counts, helping to build muscle strength.
Sport: No. You can enter dance competitions, but dance can be purely social or artistic.
Low-Impact: Yes. Dancing can be a high-or low-impact workout depending on the style of dancing.
What Else Should I Know?
Cost: Free if you already know how, or the cost of classes if you want lessons at a studio.
Good for beginners? Yes. There are dance classes aimed at beginners. If you're just starting out, give yourself time to learn the moves. It doesn't happen overnight, but it will happen eventually!
Outdoors: No. Most dance classes are taught in studios.
At home: Yes. You can dance anywhere.
Equipment required? It depends. Some classes will require specific shoes; for others (like hip hop) all you need are sneakers.
What Physical Therapist Ross Brakeville Says:
Depending on the style, you can improve your heart health, joint mobility, strength, balance/coordination, and an overall sense of well-being, making dance good for most everyone.
If you can't afford classes, try a dance workout DVD or follow an online video at home.
If you have a medical condition such as diabetes or high blood pressure, take note of how you feel before, during, and after dancing. If you're not feeling right or it takes more than a few minutes to get back to "normal," check with your doctor before continuing.
Is It Good for Me If I Have a Health Condition?
Dancing is a fantastic activity if you have medical conditions such as heart disease, high cholesterol, or diabetes.
Dancing more intensely, for a longer time, is more of a workout for your heart. You can choose the dance style and intensity level that meets your needs. Your doctor can let you know what's OK.
If you have an injury, let it heal before you start dancing. If you have other physical limitations, you may have more options than you think. Integrated, or inclusive dance, introduced in the 1960s, is for people with physical and mental limitations.
There are dance companies that include dancers in wheelchairs, for instance.
Dancing is a great way to keep fit during pregnancy, especially if you were a dancer before getting pregnant. Be careful with your balance during the second and third trimester, when pregnancy can add stress to your back. Ask your doctor about doing pelvic floor exercises like Kegels and core activities to improve your abs, low back, and hip strength as a complement to your dance training.
© 2022 WebMD, LLC. All rights reserved. View privacy policy and trust info4 Types Of Aerobic Dances And Their Benefits
Dancing to stay fit is fun. There are various types of aerobic dances that can help you shed those extra pounds, improve flexibility and balance, and boost fitness. They are way better than doing monotonous gym activities. Moreover, a workout does not feel like a struggle when you incorporate an aerobic dance routine. You will only get healthier and fitter and learn to love the process.
Pick an aerobic dance form without further ado. Such dance forms effectively burn 300-500 calories in an hour, improve metabolism, reduce stress, whittle away excess fat, and boost your mood. Perform this dance forms 3-4 times a week, and you will start seeing the results in a month.
Read on to learn about the many types of aerobic dance forms you can choose from.
In This Article
What Is Aerobics?
When we speak of aerobics dancing, we are referring to ballet, jazz, Zumba, and so much more. They are usually called workouts with low impact because they are slow-paced compared to other aerobic workouts. Because of this, they are great options for pregnant women, elderly persons, and those with obesity.
However, it isn’t necessary that an aerobic dance always has to be of low impact! You can also find some cool aerobics videos that promote high-intensity and healthy workouts for your body. It will rejuvenate your system, increase blood circulation, and make you feel good from the inside.
With that said, let’s go through the different types of aerobic dances making waves these days. So read up, enjoy and try to incorporate these exercises into your workout regimen!
1. Zumba:
Image: Shutterstock
The first and most interesting kind of Aerobic Dance is Zumba. It is a great fitness program that combines Latin, International, and Salsa music with some amazing and fun-filled dance moves. You will find interval training, resistance training, and strength training.
There will be slow and fast rhythms alternating throughout so that you can keep burning calories.
Zumba is not just for people who can dance. Anybody can practice it! The steps are simple yet heart-pumping and fun. Not only will you enjoy the workout but also shed those extra kilos sooner than you can imagine (1)!
Zumba comes with a whole lot of benefits. Let’s go through a few of them.
Tones Your Entire Body:
Zumba is known today for toning your body in the most fun and effective way possible.
It will engage all your muscles and make sure all the popular muscle-building moves, such as squats and lunges, find a place. It will tighten and tone your body from head to foot (2).
It Makes You Come Back:
Workouts that make you enjoy yourself always manage to convince you to come back and try them again. It will change your whole idea of working out and will be something you will look forward to. Now, isn’t that amazing?
Gives You Great Results:
Zumba will also give you great results in a very short period. There are many women who have lost over 50 pounds by doing Zumba. A lot of them have also said that they would choose dancing over the gym any day.
Great For All Ages:
Zumba is great for women of all ages. You don’t have to do this alone. Get a hold of all your girlfriends and work out with them. If you are a mother, use this as an opportunity to bond with your little one. The two of you can melt fat like it’s no big deal with the help of Aerobic dance.
Reduces Stress:
Zumba is not just about losing weight. If you are someone who lives a sedentary lifestyle, Zumba will be a refreshing change for you with its psychological and social benefits (1). You are going to fall in love with Zumba, and there will be no turning back.
Easy To Find:
Zumba is very easy to find. Almost every metropolitan city in the world today has Zumba classes. If you find it difficult to travel to one, don’t stress! Grab a DVD. You can order it online or pick it up from a music store. Working out has never been this fun!
2. Jazzercise:
Image: Shutterstock
Who wants to have fun while working out? We all do! And this is what Jazzercise will do. It will work all those bulky sections of your body and help you achieve your fitness goals. Famous since the 1970s, this workout is effective, heart-rate elevating, and has a great combination of cardio and resistance training. There are over 78,000 Jazzercise instructors today, and almost every country conducts weekly classes on Jazzercise.
Here are a few benefits that should convince you to try Jazzercise.
Reduces The Risk Of Heart Disease:
Jazzercise may reduce the risk of heart disease or heart attack. Every class is about 60 minutes long.
Gives Energy:
You will begin to have more energy in your body when you use Jazzercise. And this is something you need to feel yourself. When you spend an hour on Jazzercise, you are not just going to sweat like crazy but also improve your performance at your workplace. You will see how great it is!
Works For Everyone:
Jazzercise is great for people belonging to all fitness levels. Regardless of whether you are a teenager or a young adult, or even a middle-aged woman, you can practice Jazzercise. Don’t ever hesitate to try Jazzercise. You will be amazed at what it can do for your health and body.
Gives A Whole Body Workout:
Jazzercise routines take care of every muscle section of your body. Whether it is your abs, glutes, arms, and inner thighs, you will tone all of that with the help of this amazing routine.
Makes You Happy:
Jazzercise also makes you a happier person. Your stress levels dip, and you feel so much lighter and relaxed. Attending Jazzercise classes five times a week does the trick!
Note: These benefits are mostly based on anecdotal evidence as research is limited on this exercise type.
3. Ballroom Dancing:
Image: Shutterstock
Although ballroom dancing might not be the most strenuous aerobic dance to do, it is surely full of benefits. It is a moderate activity and is popular throughout the world. The only downside with this dance form is that you cannot do it alone. You need a partner for the purpose. Once you have found someone to dance with, you are surely going to have a great experience.
Following are some of the benefits you will find in ballroom dancing! Some will be a surprise for all those who underestimated ballroom dancing because of how slow it looks.
Tones Your Muscles:
Many of you might have been thinking that the workout is easy and doesn’t do much.
But that is not true. With ballroom dancing, you can tone those muscles and lose body fat quicker than you imagined. Your hands, shoulders, legs, and thighs will become tighter if you attend ballroom dancing classes on a regular basis.
Related: 15 Best Ways For Building Muscle For Women – Complete Guide
Burns Calories:
Ballroom dancing burns a lot of calories. Within 30 minutes, you will be able to burn around 200 to 400 calories (3). It all depends upon the intensity of the workout. So if you would like to lose some weight, do make it a point to attend these classes four times a week. The fat will be melting off your body in no time, and you will be in your best shape faster than you had thought!
Makes You Confident:
Did you know that fun aerobic dances such as ballroom dancing make you feel confident and happy? Yes! The more you dance, the happier you feel! Not just that, you find expression in what you do and feel stress-free at the same time (4).
If you are someone who deals with a whole lot of pressure at work, ballroom dancing is just the thing for it. It is stress-busting, energy-boosting, and super fun.
Great For Bones:
Most experts have said that ballroom dancing increases your bone density and improves joint flexibility (4). You will feel stronger and fitter with the help of ballroom dancing.
Related: 11 Best Foods For Building Strong Bones And Muscles
4. Belly Dancing:
Image: Shutterstock
Belly Dancing is beautiful and exotic. It emerged from Arabic countries such as Egypt and Turkey several decades ago. The name is entirely western and is a solo dance form where torso articulation is a must. There are different forms of belly dancing, and they all have unique styles. It does fall under the category of aerobic dances and is used these days in fitness classes too.
Belly dancing also has a host of benefits! Here they are:
Helps You Experience The Spirit:
With belly dancing, you will be able to discover the excitement and color of this exotic and bright dance form.
It will surely be a new experience for you!
Improves Your Fitness Level:
Belly dancing also takes care of your fitness level. You will be able to learn the art of dancing and improve your strength. If you are someone who takes time to pick up steps, this will teach you how to stay patient. Even coordination can be learned and taught through this. Isn’t that cool?
Great Exercise For The Stomach:
Belly dancing is also a great exercise for your stomach. If you are tired of seeing flab in this region, then it is an earnest request that you give this dance form a try. You are surely going to have a lot of fun and melt belly fat in no time.
Related: Best Exercises For Reducing Belly Fat At Home And Expert Tips
5. Masala Bhangra:
Image: Shutterstock
India is a diverse country where numerous cultures coexist. The country is known for its culture, religions, languages, ethnicity, cuisine, and of course, dances! One of the most popular dances which falls under the category of aerobics is Masala Bhangra.
This dance form is cool, fun, exciting, and something that will make you love it. It originated in Punjab ages ago and is the cultural dance of the state.
Here are a few benefits that should convince you to try Masala Bhangra:
It Is Fun:
Masala Bhangra is full of fun. The beats and peppy tunes will make you enjoy dancing more than you can imagine. If you have been looking for a good dance party, there cannot be a better option than this! You could easily join a dance class in your city or even purchase a DVD that teaches you Masala Bhangra.
Helps You Lose Weight:
Here comes Masala Bhangra, one of the best aerobics dances to lose weight. People, who have incorporated this dance form, tend to lose weight pretty fast. It can burn up to 500 calories in an hour. You can also burn more if the dance is of high impact.
Tones Your Body:
This dance form can also help you tone several muscle sections in your body. There is no reason you should ignore this!
Best Aerobic Dance Workouts:There are so many of us ladies who would like to try aerobic dances, but are just unable to find the right class.
There are so many others who don’t have enough time to reach a fitness studio and workout every day. There is no need to worry at all! Here are some cool aerobic workout videos that will tone your body and reduce body fat drastically!
1.
Pump It Up:There are so many of us ladies who would like to try aerobic dances but are just unable to find the right class. There are so many others who don’t have enough time to reach a fitness studio and work out every day. There is no need to worry at all! Here are some cool aerobic workout videos that will tone your body and reduce body fat drastically!
2. Bipasha Basu Break Free Dance:
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This one will be great news for all those who love Bipasha Basu and aspire to look as fit as her. The Break Free aerobic workout designed by her is a stress buster and can help you get your body into shape within 30 minutes. Do this six times a week, and you are bound to see some good changes. The workout will improve your strength, stamina, endurance, and energy levels.
What better way to work out than dance to some of the cool and funky moves designed by this amazing and super fit Bollywood celebrity!
3. Latin Dance Fitness:
So, you have a dearth of time but would still like to work out? The Latin Dance Fitness is the perfect workout for you. It lasts for 16 minutes and gets your heart rate elevated. You can do this twice a day and burn body fat too. The moves are simple and don’t require too much precision. Just join in and have a good time.
No matter what dance form or video you decide to follow, you can expect good results!
Benefits Of Aerobic Dance:
With Aerobics comes a whole lot of benefits. It not only lifts your mood but also helps you beat stress and stay relaxed! Here are some of the amazing benefits you can expect from an aerobic dance workout:
- It will strengthen your body and tone the muscles. It will support the cardiovascular system and make it strong and disease-free (5).
- It will increase the circulation of blood in your body and lower high levels of cholesterol. If you are someone suffering from high blood pressure, this workout is the one for you (6), (7).
- It will boost your immune system and make you a healthier person (8). You will also feel fit and active at all times.
- It is a popular and effective remedy for all those looking forward to reducing high levels of stress, anxiety, and tension (9), (10).
- People of all ages can enjoy, and it is not a difficult task to accomplish.
- The efficiency of your heart and lungs goes up with the help of this power-packed workout (11), (12).
- You will also have the freedom to personalize your dance steps. How cool is that? You could also choose the music you like.
- These should be enough to convince you to try aerobics dance workouts soon!
Few Tips To Remember:
There is also a couple of tips you must remember when it comes to Aerobic dance workouts.
Here are a few!
- Before you begin dancing, it is important to do warm-up exercises for about ten minutes. You should get that heart rate elevated so that you are ready to hit the floor and work out hard and intensely. If you are confused about what kind of warm-up you should do, try spot jogging, jumping jacks, and some butt kicks. That should definitely work!
- Don’t forget to drink a glass full of water after the workout is done. This will replenish your body and make you feel hydrated.
- Wear well-fitted clothes while dancing. If you wear clothes that are too loose, you will not be able to dance like a pro. It will restrict your hand and leg movements. The best attire for aerobics dance is a jersey and some sports shoes.
- Once the dance workout has come to an end, always remember that you need to cool down. You have to do a couple of stretching exercises for this one. Spending 5 minutes on stretches will relax and burn calories at the same time.
- Don’t go for something that is too intense if you are a beginner.
You can build up the pace with a little time. So remember to stay patient.
If you would like to have a little fun in life, add some of the basic aerobic dance moves and get ready to have the time of your life!
Aerobics keep you fit and flexible in a fun way. Zumba, jazzercise, ballroom dancing, and belly dance are the various dance types that can keep you healthy and active while having fun. Catering to different styles and genres of dance, this helps stretch your body, tone, your muscles and improve flexibility overall. Just like any workout, warming up before your dance practice and staying hydrated is important to make the most of it.
Related: What Is Ballistic Stretching? Should You Do It Before Exercise?
Frequently Asked Questions
Is hip-hop dancing an aerobic exercise?
Hip-hop dancing makes for a full-body workout with both aerobic and anaerobic benefits.
Is jumping rope aerobic or anaerobic?
It is a full-body workout with both aerobic and anaerobic benefits and can be performed anywhere.
Are jumping jacks an aerobic exercise?
Jumping jacks are a combination of aerobic exercise and resistance training.
Are push-ups aerobic or anaerobic?
Push-ups are an example of anaerobic exercise.
SourcesArticles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
- Health Benefits of Zumba Fitness Training: A Systematic Review
https://pubmed.ncbi.nlm.nih.gov/27317918/ - Zumba® Fat Mass and Maximum Oxygen Consumption: A Systematic Review and Meta-Analysis
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7794937/ - The Energy Expenditure of Recreational Ballroom Dance
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6534046/ - Dance your way to fitness
https://medlineplus.
gov/ency/patientinstructions/000809.htm - The effects of aerobic dance on cardiovascular fitness and body composition in sedentary women
https://www.researchgate.net/publication/262049333_The_effects_of_aerobic_dance_on_cardiovascular_fitness_and_body_composition_in_sedentary_women - Aerobic exercise reduces blood pressure in resistant hypertension
https://pubmed.ncbi.nlm.nih.gov/22802220/ - Aerobic exercise and lipids and lipoproteins in men: a meta-analysis of randomized controlled trials
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC2475654/ - Effect of Acute and Chronic Aerobic Exercise on Immunological Markers: A Systematic Review
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6993577/ - The Effect of Aerobic Exercise on Occupational Stress of Female Nurses: A Controlled Clinical Trial
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7871488/ - Aerobic exercise reduces anxiety and fear ratings to threat and increases circulating endocannabinoids in women with and without PTSD
https://pubmed.ncbi.nlm.nih.gov/34149867/
- Aerobic vs anaerobic exercise training effects on the cardiovascular system
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5329739/ - Effects of aerobic exercise on lung function in overweight and obese students
https://pubmed.ncbi.nlm.nih.gov/25191372/
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If you associate the prospect of going to the gym with hard forced labor on the galleys, just turn sports into a holiday! Nothing lifts your mood like dancing to energetic, incendiary music! And if a fit, athletic figure serves as a bonus to a good mood and excellent well-being, then it is not surprising that the number of people who want to do dance aerobics is growing every month.
Dance aerobics
was born thanks to Jane Fonda. The famous American movie star turned physical exercise to music into a fashion that swept the whole world. All the eighties passed under the sign of aerobics - aerobics has become not just a form of recreational physical education, it has become a cult. Sportswear for aerobics was a mandatory attribute of every fashionable girl, and was worn, with minor modifications, both at work and at leisure. Dance aerobics was something to love! In the gyms, the girls not only got rid of excess weight, but improved posture, plasticity and coordination of movements, and physical cardio loads served as the best stimulant for the cardiovascular system. Initially, the musical accompaniment of classes was dictated by the current musical fashion, however, when the excitement gradually subsided, sports clubs began to focus on the more differentiated tastes of their visitors. Today in any major club you will be offered funk aerobics, city jam, hip-hop, modern jazz, and afro-jazz aerobics. But the queen of dance fitness is definitely
Latina
Incendiary, full of passionate sexuality dances of Latin America are the best fit as a basis for sports activities. The dance steps are based on a quick rhythmic transfer of weight from one leg to another, which makes it possible to effectively work out the muscles of the thigh and lower leg. Sharp turns and twists are aimed at working out the oblique muscles of the abdomen, and the waist becomes slimmer from workout to workout. Energetic musical rhythms make it easy to achieve the necessary heart rate for an effective workout, and finally, the carnival enthusiasm of Latina improves your mood! However, the passionate rhythms of South America are quite successfully opposed by the languid
Oriental dance
It is based on the famous delight of the owners of the legendary oriental harems - belly dance. If the words “beautiful” and “skinny” are not synonymous for you, and you want to find sports activities for women with chic shapes, then you are welcome at the oriental dance club. However, slender girls also quite successfully master this art, yielding only in stage performance. Belly dance is aimed primarily at working out ... the stomach! The degree of mastery of the muscles of the abdominal press by professional dancers causes delight and amazement of the public. You will finally feel your abs, learn to control each muscle separately, and sharp hip movements, like no other exercise, strengthen the oblique abdominal muscles. The fantastic wasp waist of the eastern houri is guaranteed to you! In addition, the blood supply to the pelvic organs improves dramatically, which will allow you to forget about minor gynecological problems and will be an excellent preparation for pregnancy and childbirth!
Flamenco
This dance combines the oriental passion of belly dance and the southern wildness of latin. The rhythmic change of static and dynamic load allows you to optimally load the muscles of the legs and buttocks, and the work of the arms and body requires certain plastic skills that remain with you in everyday life. A proud posture, an amazing fit of the head, an easy step - all this is no less important for appearance, and perhaps more important than the readings of a centimeter tape! However, you may prefer the current
Cardio striptease
As the heroine Sofiko Chiaureli said in the film "Look for a Woman" - and not at all "so-so"! It has nothing to do with "so-so"! Indeed, these sports activities are based on the principles of the dance of a stripper, and not at all on her ability to effectively undress. The exercises are based on exercises like “lie down on the floor - get up from the floor”, but this needs to be done beautifully, gracefully and erotically. And in order for the movement to look elegant and erotic, it must be easy and relaxed. And ease, as in any other sport, is only an external form, behind which there are regular training. No other type of dance aerobics involves such a complete workload of various muscle groups, in such diverse and sometimes unexpected combinations. And you can rehearse cardio striptease with stripping at home - the confidence that you are almost a professional dancer will give you confidence and ... seductiveness!
Despite all its attractiveness, dance fitness has a number of disadvantages, and above all, this is the unevenness of the muscle load. Therefore, a highly qualified coach will definitely offer a number of exercises on the ground in addition to the main dance load.
Dance, lose weight and be happy!
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Dance aerobics is the best workout for beauty your body. Dancing for weight loss: 9 main types0001
Physical activity is good for any organism. But if men like strength training, then most women prefer dance programs. There are many of them, they are diverse, as they say, for every taste. One of the popular destinations is dancing for weight loss at home. Videos of such lessons have long taken their place among the arsenal of losing weight at home. Dance programs for weight loss differ in many ways. Choosing your own, you need to take into account the physical form, the intensity of the load, musical preferences and much more.
Among the popular modern dance areas, the following can be distinguished:
- Eastern dances,
- Indian dances,
- Latin,
- Step-Dance,
- Clop, 9
- ballroom.
More and more tango schools can be found. It is not difficult to assume that hip-hop is more popular among the youth audience, however, as well as club dancing or strip dancing. To tango, as to any classic, the older generation gravitates. But, oriental dances are in favor with ladies of any age.
Do you want to understand what kind of dance program is yours, what kind of dances do you need for weight loss? Video lessons for beginners will give an idea about the intensity of the load, the plasticity of movements and the direction of the musical accompaniment. Van tedious more movement and incendiary rhythms - choose Latin or hip-hop, gravitate towards smooth pas and lyrical music - your element is ballroom dancing. But if you are close to oriental tunes, bewitching, alluring and smooth movements, feel free to take on oriental dances.
Dancing for weight loss at home
It is somewhat unusual to dance the tango at home or learn the moves at the pole. But belly dancing is quite suitable for homework. Moreover, the lessons of oriental dance for weight loss, the videos of which are not difficult to find, are designed for any level of training. Even if you have never danced, you will master the initial skills quickly enough. Further, everything will go only on the rise. From lesson to lesson, you will feel more confident, learn to enjoy not only physical activity, but also the fact that you can do what seemed unattainable yesterday.
Remember, whatever your body is at the moment, it should not become a reason for not dancing. The grace of a woman sometimes means much more than her volume!
What dances help to lose weight quickly?
Without a doubt, the most intensive dances give the fastest results. Breakdance holds the palm, fast ballrooms, such as quickstep, cha-cha-cha, jive. But, despite the fact that oriental dances do not give such an immediate effect, they are most beneficial for the female body. Yes, there is no such intense and power load, but flexibility and coordination develop, plasticity improves and muscles that make a woman a woman are trained. There is an opinion that ancient oriental dances are not only a way to attract male attention, but also a kind of medical procedure aimed at improving women's health.
Oriental dances for weight loss at home
When choosing which dances to do to lose weight, pay attention to oriental dances. With regular exercise, if not immediately, but you will begin to lose weight. The load is distributed in such a way that the muscles are tightened in the most problematic places. Hips and buttocks become more and more attractive from time to time, arms and shoulders become more expressive, waists become thinner and thinner.
A variety of dances can be danced at home for weight loss. Studying from the video, first look at everything carefully, do not try to immediately repeat complex movements. After all, if something doesn’t work right away, it will be quite difficult psychologically to force yourself to repeat it. Remember the golden rule: from simple to complex. Only having mastered the lesson well, it is worth moving to a more difficult level.
No wonder those who chose belly dancing for weight loss do not start their reviews with how much their weight has decreased. Most of the fans of the Eastern movements say that the general condition is improving, and not only the physical one. Mood, perception of the world, awareness of her place in this world change as the woman begins not only to copy the movements of the teacher, but to dance. After all, dance is creativity, if you want, even philosophy. Dancing, we do not just pump muscles, we improve spiritually, no matter how trite it sounds.
Video lessons for beginners: Oriental dances for weight loss
To achieve the best effect, it is quite possible to combine oriental and fast dances for weight loss. Even so, depending on the mood, today is a belly dance, and tomorrow is an incendiary cha-cha-cha. More energetic dances will give additional physical activity, and oriental dances will help develop flexibility and smoothness of movements.
It is important to note that, as in any other case, the regularity of classes is the basis of the basics. Even if you are not in the mood, try it, make an effort on yourself, but do not skip workouts. One, two, three, and now you don't feel like it at all. Do not look for excuses for yourself, do not come up with excuses - just get up and dance, in a few minutes you will forget about your “I don’t want to”.
Belly dance for weight loss. The video will help you not only put your figure in order. Video lessons will teach you the basics, as you progress, you will learn new movements. The time will come, the teacher on the screen will become the source of your creativity. You will learn not only to repeat, but also to improvise or build your own line of dance.
Many women are sure that going in for sports is very difficult and boring. However, in reality this is not the case: for every woman there is a type of training that is ideal for her and will help her get in good physical shape. If boredom is the only reason that prevents you from starting classes right now, then we offer you the next way out - dance fitness.
You certainly can't reproach such workouts for being boring, and in general, dancing will bring you a lot of positive emotions. Dancing for weight loss will also have a very beneficial effect on the figure: muscle tone will increase, the skin will tighten, endurance will improve. Well, as a side effect, excess weight will go away! In other words, there is no reason not to start training in the very near future, especially since you will surely find a suitable direction for yourself.
Dancing for weight loss: basic types
There are many types of fitness dances, in addition, almost every trainer has his own special program, dance training which includes elements of various types of fitness. We will not talk about such programs in this article, we will only list the main areas of dance fitness, which are more common than others. These are:
- Zumba;
- Pole dance;
Let's dwell on each of the directions in a little more detail.
- Zumba is a very intense training program that allows you to burn up to 500 kcal per hour! For losing weight, this direction is just a godsend. However, for beginners, this program may seem too complicated. There is a training under incendiary Latin rhythms, which gives a positive attitude for a long time.
- Dance aerobics today can be practiced in almost any fitness center - this direction is very popular. Only such an offshoot of it as rock and roll aerobics is even more popular.
Cheerful musical rhythms plus classic aerobics links together make the perfect course for those who want to lose weight and are just at the beginning of their journey in this field.
- Oriental dancing is an excellent exercise for those who are currently very overweight. If overly dynamic dances for weight loss with really big weight are contraindicated, then oriental dances, and belly dancing in particular, will help you start losing weight and strengthen your back and stomach muscles.
- Dance yoga is not yet so widespread today, however, this direction already has its fans too. This direction is a mixture of yoga and classical choreography, combined with meditation and proper breathing.
- Until relatively recently, Pole-dance was considered something very indecent: pole-dance is dancing on a pole (pole). However, despite such fame, this dance has gained immense popularity among girls who want to improve their physical shape. For classes, at least basic physical fitness is required; for beginners, this direction is not suitable.
- Body ballet is based on movements taken from classical ballet, however, it is available for girls with any level of physical fitness. With it, you can strengthen the muscular corset, develop good posture and develop flexibility. Body ballet is suitable for overweight people. During classes, a large number of calories are consumed: despite the seeming simplicity, classes require a lot of work and effort when performing exercises.
As you can see, dance directions exist for women with different levels of initial training, and each will find the direction that suits her.
However, what about those who do not have time to attend a group lesson? Or those ladies who are embarrassed to work in groups because of their overweight, clumsiness or any other far-fetched reasons? Or maybe you want to prepare yourself before you start working out in the fitness room? In any case, you can practice at home. True, the effectiveness of training may be somewhat lower, but, as the initial stage of training, training at home is also good.
Fitness dance lessons for weight loss
When it comes to home workouts, no one is saying that you have to design your own dance program, or that a trainer from a fitness center has to come to your house (although this is a good choice). Modern technologies allow us to watch videos of various types of workouts using the Internet, so video dance lessons for weight loss from around the world will help you. In this huge amount of useful information, you will definitely find video lessons that will be both easy and pleasant for you to complete. In addition, after trying to perform video dance lessons in various directions, you can decide which one suits you, and only then go to the gym.
Dancing at home for weight loss is a great option for those young ladies who, for one reason or another, are still shy or simply do not want to attend group fitness classes. And the effect of the classes will not take long: dancing has a very beneficial effect on the figure, and that is why they are so popular among those who want to lose weight.
Dance fitness is a rather serious physical activity, however, it is presented in such a positive way that sometimes you don’t even notice what a great job you have just done. And what a great mood after such classes! Even this affects the success in losing weight, and if you consider how many calories are burned during the execution of all the “pas”, you can be sure that the process of losing weight will go much faster.
Another advantage of such exercises is that in dancing the load is applied to all muscle groups almost evenly; there is no such thing as a specific area being worked out. This is very important for those who are just at the beginning of their weight loss journey. There are special techniques for further working out individual parts of the body, but you need to start from the “base”, which is ideal for dancing for weight loss.
Dancing is a great way to lose weight at home without the help of nutritionists. It is not for nothing that oriental dancers were famous and are famous for their beauty and grace. Let's plunge into the world of dancing and find out which of them help to lose weight.
What kind of dancing to do to lose weight. We choose the dance that suits us.
There are many dances, but not all of them are suitable for our purposes. Before you rush headlong into the world of dance, you need to carefully study all the possible options and choose the best one for yourself. For some dances, only desire is important, for others, physical preparation is necessary. You also need to decide what exactly you want to change in your figure. Do you want to start from the hips, from the abdomen, or immediately try to work on all muscle groups. Also, before starting classes, you must fulfill a few simple conditions.
Before you start dancing, you must fulfill several mandatory conditions:
- Choosing a place for exercises. The room should be spacious, without foreign objects. And definitely light. The dark tones of the room will only depress
- Provide a cozy environment.
Turn off the TV and phone. If you have pets, please leave them outside the door
- Clothing. While at home, there is not much difference in what to dance, but for convenience it is still better to use a sports assortment
- Music equipment. We strongly recommend using tape recorders, music centers or speakers from a computer instead of a player. Headphones will disturb you a lot
- Mirrors. There won't be much benefit from dancing if you don't see yourself. The desire to improve and repeat a moment more thoroughly will only fuel your interest in dance exercises
- Be sure to consult your doctor before starting weight loss dance classes. Perhaps you have diseases in which dancing is strictly prohibited.
Be sure to understand for yourself that although dancing is not a power type of exercise, you should observe the measure and not overstrain. To achieve the effect of losing weight, it is worth doing dance exercises for no more than one hour a day. In the early stages, you can reduce the time to 30 minutes. Be sure to take a day off for yourself.
You should not expect that kilograms will start to go away after the first session. It takes time to achieve the effect. So try to get the maximum pleasure from what is happening. If you feel that you do not understand any of the movements, then it is still worth attending a few lessons and consulting with a trainer.
Regarding food:
- Do not eat one hour before and after dancing exercises
- Limit your food intake. Eat just enough to be comfortable in an hour to start exercising
- Drink plenty of fluids and vitamins.
Dancing for weight loss. Contraindications.
Dancing is not equally useful for everyone. There are a number of reasons why you should not start dancing:
- Spinal problems, including scoliosis
- Any chronic disease
- Diseases of the cardiovascular system
- Hypertension
- Hernia
- At any stage of pregnancy
- Knee injuries
- Joint problems
Dance exercises for weight loss at home.
Zumba.
This dance is aimed at normalizing the functioning of the cardiovascular system, as well as strengthening the muscles.
Step.
The perfect dance to lose weight and develop a sense of rhythm. Strengthens the muscles of the legs and buttocks.
Flamenco.
Flamenco exercises help strengthen the hips and calves, as well as reduce inches in the arms and neck.
Oriental dances.
Oriental dance classes will affect your figure as a whole. The waist will decrease, the hips will look great, the press will become stronger. Plus, the plasticity of your body will increase.
Latin American dances.
Contribute to the prevention of cardiovascular diseases, as well as strengthen the muscles of the legs and thighs.
Break dance.
It is recommended to practice this type of dance together with a trainer, because it is quite difficult to learn it yourself at home. Plus, there are no universal lessons. It all depends on your vision and the vision of the coach.
These were the main types of dances that will help you lose weight. Choose the right one for you and lose weight for health.
Today, dancing for women is not only a way of self-expression. Many resort to this remedy because they want to use it to find a slender figure. Even experts confirm: if you want to correct your weight, then start dancing.
Therefore, today many reputable fitness clubs offer dance lessons for weight loss. However, these programs come at a high cost. But you can get rid of extra pounds without incurring such high costs. To do this, you can start dancing at home.
Dancing is very popular among women as a way to correct the figure and get an idea of their inner world. There are several ways to learn how to dance: some learn the elements from videos, some develop skills by attending group lessons.
Slimness plus recovery
According to psychologists, dancing has no equal in terms of effectiveness among other weight loss methods. The reason for this is that during exercise, a person is protected from stressful situations, which are the main disadvantage of low-calorie diets.
Therefore, when the nervous system fails, a person begins to rapidly eat everything that he finds in his refrigerator.
Thanks to dancing, a person is constantly in a good mood , because in the conditions of performing rhythmic and smooth movements to pleasant music, the body produces endorphins.
The positive effect of dancing is also in improving the quality of blood flow, enhancing lymphatic drainage, as well as accelerating metabolism , which allows the body to more actively burn fat accumulations.
But body shaping is not the only positive effect of dancing. People who devote a lot of time to them become more liberated, begin to get to know their inner world better, find inner harmony .
When should one practice with caution? However, it does not hurt to get acquainted with certain recommendations first.
After all, when dancing, there is a certain, so for some people they may be contraindicated:
Rules for dancing for weight loss at home
Having become acquainted with the contraindications and realizing that you can practice dancing for weight loss, you can proceed to consider the basic rules of dance lessons.
It is recommended to practice dancing for weight loss where you will feel inner harmony. Great for lessons room with mirror , thanks to which you can watch your movements.
Make sure that the room where you will be dancing is free from external distractions. Try to study during those hours when none of your household members are left at home, it is recommended to turn off the phones during the lessons and not think about everyday problems.
For these activities you will need special clothing and footwear , which should be handy. According to most, it's not so bad to dance in old worn T-shirts and darned sweatshirts.
However, this is a big mistake, because our ancestors performed rhythmic movements while dancing, allowing them to tune in to the energy of the cosmos. It is unlikely that cosmic forces will be delighted with holes in trousers.
If you look at it more down to earth, then beautiful sexy clothes are more suitable for dancing, because it sets the mindset for finding the perfect figure, and this already increases your chances of getting the desired effect from classes.
- It is desirable to conduct classes at home every day, but at least 5 times a week. When determining the duration, physical fitness is taken into account. However, usually the duration should be in the range of 30 minutes to 1 hour. After finishing the next lesson, it does not hurt to do stretching exercises.
- Do not be upset if the first attempts to lose weight with the help of dancing ended in failure. The main thing is not to give up and keep working on yourself, and as a result you will reach your goal.
- If you have just finished dancing, then refrain from eating for some time. The break must last at least one hour.
The same amount of time must pass after the last meal before you can start training. If you want to speed up the process of losing weight, then try to eat more foods containing lots of fiber and protein .
Flamenco, strip or belly dance - what to choose
Among all the options, single dances are the most suitable . It is not recommended to start learning this art from pair lessons, because here you have to observe the partner’s movements and memorize the Pa sequences.
If your main goal is to lose weight, then you should focus on working with certain muscle groups, smooth movements, and developing skills to control individual muscle groups.
Types of slimming dances
From the variety of types of slimming dances, you can choose any of the following:
In order to understand which slimming dance is right for you, you need to take into account your temperament, level of training and personal preferences.
