How to lose belly fat the fastest latin dance aerobic workout
10 Simple Dances To Help You Lose Weight Easily
There are many sermons, medicines, exercises, and diet suggestions for weight loss. However, if following any of these doesn’t seem to work, why not do it in a more fun and flexible way? Have you ever given a thought to pursuing dance for weight loss? Just any form of dance that makes your heart groove and your body move should suffice.
As a form of art and as a medium of expression, dance has now evolved into many mixed formats and styles. While there’s freestyle and hip hop, there’s salsa and Zumba too that help your heart beat faster, and your body break into a sweat in a more fun and enjoyable way. Just letting your body dance to the tune of your favorite music lost in the present moment can do wonders for your health.
As per a survey published by The American Council Of Exercise, fitness experts and health specialists unanimously believe that dance has evolved into a form of exercise. An hour of dancing burns as many calories as swimming or bike-riding. Also, regular dancing has been shown to help reduce your serum cholesterol levels and high blood pressure. Keep reading to learn more about the benefits of dance for weight loss.
In This Article
Different Dance Forms to Lose Weight
Dance workouts are becoming increasingly popular these days. There are many forms of dance that can help in reducing weight. It is a fantastic form of exercise and is effective in burning calories. Regular exercise might become boring and monotonous and hence dancing appears as a pleasing and fun option. However, you have to choose the right type of dance depending upon your body structure, strength and stamina. Some dance forms are more strenuous than others and you have to be careful in choosing the right one to get maximum results.
1. Freestyle
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This dance form enables you to move freely without bothering about the dance steps or body movements.
This is the easiest of all dance forms and can be practiced by all age groups. Apart from causing weight loss, it also makes your body more flexible. This dance form can be performed on any type of loud music and you can increase your pace by dancing anyway you like. The beats should be fast to boost up your energy levels and tease you to dance non-stop. This dance should be practiced every day for 30 minutes to lose weight. You can dance alone or with a group who loves thumping, fast paced music. It will be a fantastic experience to enjoy this dance form in a group.
2. Hip Hop
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Hip hop is an urban, street form of dance that is most popular in nightclubs. The quick succession of movements involved in this dance exercises the entire body. It is a high energy workout that is good for both beginners and veterans. It has been given this name because of the fact that it takes place in the hips and waist and thus helps to firm and tone your abs.
Dancing while watching a video or at a club for an hour will enable you to burn around 250 calories.
3. Hip Hop Abs
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This dance form strictly uses dance moves to shape and tone your abs so there is no need to lie on the floor and do crunches. This involves isolation exercises in combination with an intense cardio workout to enable you to lose fat and build a strong six pack. Women have greater advantage to cut down those extra pounds in abs and look pretty. Hip hop abs should be completed in 2 to 3 days a week.
4. Cabaret/Belly Dancing
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This is an exotic art form which helps tone problem areas like hips, back and abs. Also known as “raks sharki”, this form involves slow and controlled isometric movements that help to maintain flexibility and improve circulation. Shaking the belly or lower body burns calories and helps shape up your buttocks. In addition, it also burns thigh and abdominal fat. By strengthening muscles and improving posture, it prevents back pain that is often an obstacle to exercising.
Because it is a low impact dance form, it is less stressful to the bones of the feet than other exercises and thus improves bone density. An hour of belly dancing can burn up to 300 calories. Though it is not an aerobic exercise it can form part of a training regimen. This can be practiced by watching videos or joining special dance classes offered by gyms and dance studios. Cabaret increases the flexibility and fitness of your body.
5. Salsa
cc licensed ( BY ) flickr photo shared by iangbl
This intricate and exhilarating Latin American dance form has recently gained immense popularity in night clubs and dance studios. It has drawn inspiration from the dance styles of combia, bomba and merengue music among others. Salsa basically consists of a pattern of six steps danced over eight counts of music along with several turns and is danced side to side. An hour of salsa dance steps causes you to burn an impressive 300-400 calories. Hence, it is a good choice for a weight loss program.
6. Zumba
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Zumba incorporates salsa, rumba, merengue, and hip hop moves to cause movement thus giving you a cardio workout. Zumba classes are offered by many chain gyms across the country and aim to make people enjoy while working out simultaneously. No partner is needed for this type of dance. Most of the steps are easy and isolate your arms, abs, and legs for strengthening. This aerobic workout is great for overall fitness. You are bound to enjoy the results as you enjoy the dance. This is one of the most demanding dance styles all over the world for its convenience in style and output. Zumba classes are also offered on DVD. For best results, Zumba workout should be done at least 2 to 3 days a week.
7. Jazzercise
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Founded in 1969, it is one of the oldest dance forms, which basically combines jazz dance and strength training to tone muscles and burn calories simultaneously. It builds muscles during the workout through the use of barbells and dumbbells.
Apart from these, it involves some classic Pilates and yoga movements which lengthen muscles while cardio boxing moves give an aerobic workout. According to the Jazzercise website, this workout enables you to burn up to 500 calories in an hour. It should be done 2 to 3 times a week to lose weight effectively.
8. Ballet
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Ballet is often viewed as a slow-moving and low impact dance form but it plays a great role in shaping your body. In fact, this dance forms demands a lot of flexibility and it actually requires strength and precision to perform most ballet positions and movements. The slow pace and posture required in ballet is very much similar to Pilates. The slow and controlled movements help to build long and lean muscles. Some ballet movements are comparable to certain gym exercises. The movements cause the stretching and lengthening of the muscles, thus providing you a full body workout. Concentration will increase the flexibility of your body parts and help burn fat deposits that make you look fat.
9. Pole Dancing
cc licensed ( BY ) flickr photo shared by _dChris
This dance form might not appear effective to most of us. But you will be surprised to know that climbing and rotating on a pole increases your flexibility and also helps you burn down some calories. A pole dance of 30 minutes is equivalent to 20 minutes in a gym. You can try pole dancing to lose weight, tone your muscles and shape your body.
10. African Dance
Image: Shutterstock
It is a fun dance form that generally involves a combination of contemporary and traditional African dance forms and is extremely aerobic. It introduces some great music and culture and is suitable for beginners as well as experienced dancers.
How Dancing Results In Weight Loss
1. Lose Weight At A Dance Studio
It is a common misconception that dance classes are for kids but if you switch on your television and surf through the channels you are bound to come across dance reality shows featuring adults, some of them even mothers and fathers to teenagers.
It is obvious that you are going to find dance studios in your city geared towards adults considering these fabulous dancers on television are learning their moves somewhere. Take up dance lessons and lose some weight as dance like aerobics utilizes all parts of the body to give you a complete workout. A simple jazz or hip hop routine could effectively burn around 300 calories and simultaneously workout all your muscle groups. The best thing about taking up dance classes are you don’t need to be able to dance, in fact, you are paying an expert to effectively teach you.
2. Ideal Dance Routines For Weight Loss
Unfortunately, Indian classical dance has little to offer in terms of weight loss, focused mainly on hand and leg movements and facial expressions, you are bound to be disappointed if you are looking for weight loss. Effective dance routines for weight loss are mainly ballroom dance like Tango, Jazz, Cha-cha and Pasa Doble or street dance forms like salsa and hip hop.
These high energy dance routines can be compared to an intense workout at the gym and often yield the same results. Ballroom dance being a weight-bearing activity effectively burns calories, improves bone density and works all muscles in the body.
3. Dance For Weight Loss At Home
For many of us the idea of dancing in a group would be embarrassing simply because we haven’t done it before. So if you are pathologically shy and blush red at the idea of dancing in groups, there’s no need to give up on dance to lose weight. Simply lock yourself into your room, put on your favorite dance tracks and move to the beats.
Dance Vs Other Weight Loss Methods
Common weight loss solutions are working out at the gym, weight loss diets, weight loss supplements and pills. Dance effectively beats all these other weight loss methods. For those of us who are easily bored or not athletically inclined, working out at the gym can be a time consuming and hard task. In comparison to working out at the gym, dance can be fun even as you listen to upbeat music and move your body.
Weight loss diets, in most cases, unfortunately mean starving your body and can result in weakness, headaches and the constant feeling of hunger where as with dance you simply burn off the calories you consume. Weight loss supplements and pills come with their share of adverse side effects whereas with dance the only side effects are the positivity it infuses into your daily life.
While you might be keen on jumping on the fad diet for weight loss bandwagon or incorporating multiple reps of cardio in your workout routine, how about giving dance for weight loss a try? Zumba, hip hop, or freestyle, just grooving to your favorite beats for a few minutes every day can make a visible difference eventually. Dancing helps move your body, tone and stretch your muscles, makes you more flexible, and shed that excess flab all while having fun. Wearing comfortable clothes and the right shoes would help you make the most of it. So next time, you don’t seem like hitting the gym, dance like no one’s watching till you break a sweat!
Frequently Asked Questions
Is Zumba better than running?
No.
According to anecdotal evidence, a person weighing about 160 pounds loses about 600 calories after running an hour at 5 mph, while you lose about 400 calories after an hour of Zumba class.
Which dance is best for weight loss?
Intense high-energy dances such as Zumba, salsa, or belly dancing can be ideal for losing weight.
Is dancing better than walking?
Yes. According to anecdotal records, a person weighing about 155 pounds loses about 230 calories after dancing for half an hour, while you lose about 150 calories after walking at 3.5 mph.
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A jack of many trades and a master of some, Shirin is a writer, a fashion designer, and a chef... more
Rakesh Rathod is a certified fitness trainer and yoga instructor with more than 20 years of experience in the fitness... more
Calories Burned, Dance Options, More
You might think of dancing as something you just do at the club on Saturday nights.
While dancing is a great way to unwind and have fun, it has so many other benefits, too.
In fact, dancing is an excellent way to exercise, burn fat and calories, and lose weight. So, if you’re looking to add some new moves to your workout routine, read on to learn how dancing can benefit your weight loss efforts.
Like most forms of aerobic or cardio exercise, dancing has many health benefits, including weight loss.
Besides burning a good number of calories, dancing can also increase your muscle strength. Building lean muscle mass may help you burn fat and tone your muscles.
Some of the health benefits of regular cardio exercise, such as dancing, include:
- increased stamina
- improved mobility and flexibility
- a better sense of balance
- improved blood flow
- a stronger immune system
- better sleep
- reduced stress
- reduced risk for certain chronic conditions, such as diabetes and heart disease
Dancing also has mental health benefits.
Aerobic exercise may help improve your mood and reduce your risk of depression.
Dancing has extra benefits because it’s often a social activity. Dancing with a partner or in a group can create a sense of community and help you feel more connected to other people.
And just as importantly, it’s a fun activity. When you enjoy doing something, you’re more likely to keep doing it. This is why dancing can be a great way to stay motivated when it comes to exercise for weight loss.
As with most types of exercise, faster, more vigorous forms of dancing will burn more calories than slower dancing. For example, hip hop dancing burns more calories than ballroom dancing.
Below are some examples of how many calories you’ll likely burn during 30 minutes of dancing if you weigh 150 pounds. If you weigh less, you’ll likely burn fewer calories, and if you weigh more, you’ll likely burn more.
Calories burned in 30 minutes
- Ballet: 179 calories
- Ballroom: 118 calories
- Hip hop: 207 calories
- Salsa: 143 calories
- Swing: 207 calories
- Country Western line dancing: 172 calories
- Tap: 164 calories
The U.
S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate intensity or 75 minutes of high intensity exercise each week for health benefits, including weight loss.
So, if dancing is your main form of exercise, the amount of time you spend doing it depends on how vigorously you dance.
If you’re looking for substantial weight loss (5 percent of your body weight or more) experts recommend at least 300 minutes of moderate intensity exercise per week.
There are many different types of dance, all of which offer health benefits and the potential for weight loss.
Many gyms offer dance classes, and there are also plenty of online dance videos you can try to see what form of dance feels right for you.
If you prefer something less structured, you can also just crank up your favorite music in your living room and dance around for 30 minutes or more. If you’re moving and getting your heart rate up, you’re reaping rewards and burning calories.
If you’re interested in specific types of dance classes, here are some popular dance options for exercise and weight loss.
Zumba is a dance fitness program set to Latin and other international music.
It uses interval training, alternating between fast and slow movements. These short bursts of high-intensity exercise help you burn even more calories than just dancing at a consistent speed. And it’s a full-body workout, so you’re able to tone and strengthen many of your muscles.
Zumba has many other health benefits, including:
- weight loss, with an average calorie burn of 9.5 calories per minute
- decreased pain sensitivity, according to a 2016 study
- social benefits and a feeling of community, since it’s a group workout
The choreography in Zumba isn’t meant to be formal, so you can join in as long as you keep moving. Many gyms and community centers offer classes that welcome all fitness levels.
Hip hop dancing is a high-intensity, high-impact form of dancing.
It includes everything from break dancing to modern dance-like moves. Some gyms may offer hip hop dance classes, but there are also many online videos available to help you become familiar with hip hop choreography.
Benefits of hip hop dancing include:
- a high calorie burn
- muscle strength, especially leg and core strength
- increased agility and coordination
A lot of hip hop dance involves repetitive motion, much of which is high-impact. These moves can lead to injuries if they’re done incorrectly or if you don’t give yourself time to rest in between dance sessions.
Ballet is a form of classical dance that focuses on precise movements and technique. While the slow movements of ballet may not burn as many calories as other types of dance, it can still help improve your health and fitness with:
- increased muscle strength and tone, especially in your legs and core
- increased flexibility, agility, and coordination
- improved your posture
Many dance studios offer ballet classes for all levels.
If you’re interested in ballet movements, you may also want to try barre classes. These classes, which are offered at many specialty studios or gyms, incorporate ballet, yoga, and Pilates into a workout based on small isometric movements.
Pole dancing, also called pole fitness, can be a great form of exercise. It involves moves like holding yourself up on the pole, twisting yourself around, and creating shapes with your body.
In addition to providing cardio exercise, some of the benefits of pole dancing include:
- improved flexibility, especially in your back and legs
- increased muscle strength, especially in your upper body
- fat burning due to strength training movements
A word of caution: Pole dancing requires a lot of gripping and twisting. You may want to opt for a different form of dance if you have hand, wrist, shoulder, knee, or back injuries. It’s also important to train with an instructor to avoid injury.
Ballroom dancing includes partner dances like the waltz, foxtrot, and tango.
Even salsa dancing can count as a type of ballroom dancing.
While there’s competitive ballroom dancing, it’s also a great workout for amateurs. Check your local community center or dance centers in your neighborhood to see if they have ballroom dancing classes you can attend.
Ballroom dancing can provide benefits like:
- increased muscle strength, especially in your core, legs, and back
- increased flexibility
- improved balance
- cognitive benefits, such as exercising your memory as you work to remember the steps
This is a low-impact type of dancing, so it’s a great way to get aerobic exercise if you have joint issues.
As with any exercise, there are safety precautions to bear in mind to minimize your risk for injury. Following these tips may help you stay safe while dancing:
- Warm up by doing dynamic stretching before you start to dance.
- Drink water during and after exercise.
- Make sure your form is correct.
Incorrect form increases your risk for injury. If you’re exercising in a group and need help, ask the instructor. If you’re exercising on your own, an instructor at a gym may be able to help you. Dancing in front of a mirror can also help you ensure that you’re moving correctly. - Consider doing moves in half-time at first.
- If you feel pain at any point, stop. Some forms of dancing might be hard or challenging, but it should never hurt.
- Make sure the area around you is uncluttered to avoid tripping or falling.
- Take rest days.
- Cool down after you dance.
- If you have an injury, are pregnant, or have an underlying medical condition, talk with your doctor before starting a dance program.
Dancing is a great way to boost your fitness, lose weight, and gain other health benefits. And it’s a form of exercise that’s often a lot of fun and done in a group setting, which may motivate you to keep at it over the long term.
You can try dancing on your own to your favorite tunes, or you can opt for a more structured format by joining a dance class or group session at your gym or local dance studio.
There’s also the option of following along to online videos that focus on dance moves to lose weight.
What’s most important is to find the style and type of dance that you most enjoy. If your goal is to lose weight, aim for more than 150 minutes of moderate intensity dance or 75 minutes of high-intensity dance each week.
Without sports: 6 types of dances for weight loss with video
Are you worried in advance how to get back in shape? Dancing is the most pleasant, emotional and interesting way to a beautiful figure. But what kind of dances will help us find the perfect body the fastest?
Zumba
Zumba is not really a dance, it's more of a dance fitness. This is an aerobic workout based on rhythmic movements performed to incendiary music. It is a mixture of salsa, cumbia, flamenco, calypso, mamba, rumba. This is not only useful and energy-intensive, but also really fun!
Effect. Training involves all muscles, but the main load falls on the lower body - legs and buttocks.
Zumba develops plasticity, flexibility, endurance, trains the respiratory and cardiovascular systems and, of course, improves mood.
How much can you burn in an hour of training? 400–500 kcal.
Difficulties. None! In fact, this is the only type of dance for which you do not need any special physical training. At the end of the lesson, you do not need to combine the learned chords into a beautiful dance, you can improvise, and the coach will not force you to perfectly repeat all his movements. You just dance, rejoice and get rid of extra pounds.
Here is a little workout so you know what zumba really is:
Pole dance
Pole dance (pole dance) will allow you not only to relax and surprise your loved one, but also to lose weight. Classes include all types of load: power, aerobic, stretching, acrobatics. Pole dance is not a striptease, as many people think, but only its imitation.
The main emphasis here is on the technique of execution, and it is worth noting that it is not easy.
Effect. Pole training tightens all muscle groups (the muscles of the arms and shoulder girdle work, the abs and back muscles, legs and buttocks, as well as the calf muscles), improve flexibility, stretching, transform posture and gait. Exercise has a positive effect on the functioning of the cardiovascular system.
After just a few sessions, you will notice that you have become more graceful, feminine, self-confident. Pole dance helps to get rid of complexes, to feel attractive and sexy.
How much can you burn in an hour of training? 450-450 kcal.
Difficulties . You cannot master pole dancing in one, three or even five lessons. This is hard work that requires perseverance, aspiration, and patience. A beginner can start training, but it’s still better to have a good stretch right away. In addition, if you are a shy person in life, then you will need to force yourself to get rid of awkwardness and start dancing.
But believe me: a beautiful and seductive body is worth your effort!
This short pole dance video will prove to you that pole dance is so much more than just an erotic dance.
Belly dance
Belly dance is one of the most sexy and sensual dances. Do you think it does not contribute to weight loss, since only the stomach is involved in it, and all movements are smooth? In fact, many muscle groups work during belly dancing, and this is a very effective way to tighten your figure and lose unnecessary pounds.
Effect. Of course, the abdominal muscles have the hardest time of all. The oblique muscles work especially actively, which can be difficult to reach even in the gym. In addition, the muscles of the shoulder girdle and back are strengthened, beautiful hips are formed, extra centimeters are removed from the waist. It is believed that belly dancing has a beneficial effect on the female reproductive system, and also normalizes metabolism.
And of course, a woman performing a belly dance feels attractive, desirable and beautiful!
How much can you burn in an hour of training? 350-400 kcal.
Difficulties . Yes, belly dancing is far from the easiest dance direction, but at the same time, the load on the joints and ligaments during classes is minimal, which means that a woman of any age and any weight can master this dance. You can dance at least every day - you do not need rest between workouts to restore muscles.
Mesmerizing belly dance video:
Irish Step
If your main problem is fat legs, try Irish step. These dances will replace your running, jump rope, and step aerobics. During the dance, the legs actively work, the torso remains practically motionless, and the arms perform only smooth movements. All types of Irish dances are performed to traditional Irish melodies: reels, jigs, hornpipes.
Effect. This is the perfect dance for those who want to really pump up their legs. Relief, tightened, slender hips, calves, buttocks - this is the main result of Irish step classes. In addition, this type of dance helps to pump up the press, correct posture, develop the respiratory system and strengthen the heart muscle. The dance is very rhythmic, which means that at each workout you will have to sweat a lot, but, as you know, not only harmful substances, but also extra pounds go away with sweat.
How much can you burn in an hour of training? 500-600 kcal.
Difficulties. Irish music is rhythmic and requires precise steps, so if you don't know how to feel the rhythm, it can be difficult to keep up with the pace of the dance.
Irish step is a serious dance that cannot be learned in a couple of practices. Keep in mind that you will master the Irish step faster if you have never practiced other dance styles.
The fact is that classical choreographic training sometimes prevents the body from remembering the positions of Irish dances, so it’s better to start learning from scratch.
When you dance just like the girl in the video, you will not have a single extra gram left:
Latin American dances
Incendiary, energetic, emotional Latin American dances are definitely what you need to quickly burn fat . Bachata, salsa, cha-cha-cha, rumba, jive - the choice is huge! Fatigue, weakness, bad mood - these concepts simply do not exist when you dance salsa or rumba. In addition, most of the Latin American dances are performed in pairs, which means that during the dance you can’t be lazy so as not to let your partner down.
Effect. During the training, all muscle groups are involved, but the emphasis is on the abs, hips and buttocks. You will learn to keep your back, monitor coordination, move plastically and feel your body.
Latin American dances will tighten the figure and help get rid of extra pounds. And of course, incendiary dances are the perfect cure for the blues!
How much can you burn in an hour of training? 400–500 kcal.
Difficulties. Not everyone can perform movements at such a frantic pace as required by Latin American dances. You have to give 100% to see the result.
Take a look, would you like to dance salsa just like professional dancers do?
We advise you to pay attention to bachata. Like all Latin American dances, it helps to open up, shake off complexes, strengthens the cardiovascular system and keeps the body in good shape.
Bachata is also quite simple in choreography (which is especially important for beginner dancers). So much so that even people with some physical features can perform it. Actually, bachata is known as a healing dance that helps strengthen muscles after injuries.
Flamenco
A dance that makes not only the legs thin, but the whole body. A passionate Spanish dance, flamenco sets a very fast pace, so that the process of losing weight will not seem monotonous and boring to you. In flamenco classes you will gain self-confidence, achieve harmony of soul and body and feel what it means to be truly free!
Effect. Flamenco classes teach you how to beat a fraction, keep your back straight and arch your hands. After a couple of months of training, the hips and buttocks lose weight, and the calf muscles acquire a beautiful relief. Plus, dancing will get rid of excess fat in the arms and neck. Turning and twisting while dancing works your back muscles, so you get great posture and say goodbye to spinal problems. Flamenco classes will make you more graceful, plastic and light.
How much can you burn in an hour of training? 300–400 kcal.
Difficulties . Flamenco, like any dance, requires discipline and perseverance.
All body movements and positions are quite natural, you just need to understand the principle - and you can master flamenco in just a few months. And get a beautiful, seductive body.
Now look how real Spaniards dance their national dance:
What else you need to do to always look slim and attractive: Better than diet: 8 simple life hacks to eat and lose weight effortlessly.
Dance to lose weight. What dances will relieve extra pounds?
Are you worried about how to get back in shape after the New Year's feast (by the way, here you can find out everything about preparing for the New Year)? Dancing is the most pleasant, emotional and interesting way to a beautiful figure. But what kind of dances will help us find the perfect body the fastest?
Photo: I'm BuyingI'm Buying
Zumba
Video of the Day
Zumba is not exactly a dance, it's more of a dance fitness.
This is an aerobic workout based on rhythmic movements performed to incendiary music. This is a mixture of salsa, cumbia, flamenco, calypso, mamba, rumba. This is not only useful and energy-intensive, but also really fun!
Effect. Training involves all the muscles, but the main load falls on the lower body - the legs and buttocks. Zumba develops plasticity, flexibility, endurance, trains the respiratory and cardiovascular systems and, of course, improves mood.
How much can you burn in an hour of training? 400–500 kcal.
Difficulties. None! In fact, this is the only type of dance for which you do not need any special physical training. At the end of the lesson, you do not need to combine the learned chords into a beautiful dance, you can improvise, and the coach will not force you to perfectly repeat all his movements. You just dance, rejoice - and get rid of extra pounds.
Here is a little workout so you know what zumba really is:
Pole dance
Pole dance (pole dance) will allow you not only to relax and surprise your loved one, but also to lose weight.
Classes include all types of load: power, aerobic, stretching, elements of acrobatics. Pole dance is not a striptease, as many people think, but only its imitation. The main emphasis here is on the technique of execution, and it is worth noting that it is not easy.
Effect. Pole training tightens all muscle groups (the muscles of the arms and shoulder girdle work, the abs and muscles of the back, legs and buttocks, as well as the calf muscles), improve flexibility, stretching, and transform posture and gait. Exercise has a positive effect on the functioning of the cardiovascular system.
After just a few sessions, you will notice that you have become more graceful, feminine, self-confident. Pole dance helps to get rid of complexes, to feel attractive and sexy.
How much can you burn in an hour of training? 450-450 kcal.
Difficulties. You cannot master pole dancing in one, three or even five lessons. This is hard work that requires perseverance, aspiration, and patience.
A beginner can start training, but it’s still better to have a good stretch right away. In addition, if you are a shy person in life, then you will need to force yourself to get rid of awkwardness and start dancing. But believe me: a beautiful and seductive body is worth your effort!
This short pole dance video will prove to you that pole dance is so much more than just an erotic dance.
Belly dance
Belly dance is one of the most sexy and sensual dances. Do you think it does not contribute to weight loss, since only the stomach is involved in it, and all movements are smooth? In fact, many muscle groups work during belly dancing, and this is a very effective way to tighten your figure and lose unnecessary pounds.
Effect. Of course, the abdominal muscles are the hardest. The oblique muscles are especially active, which can be difficult to reach even in the gym. In addition, the muscles of the shoulder girdle and back are strengthened, beautiful hips are formed, extra centimeters are removed from the waist.
It is believed that belly dancing has a beneficial effect on the female reproductive system, and also normalizes metabolism. And, of course, a woman performing a belly dance feels attractive, desirable and beautiful!
How much can you burn in an hour of training? 350–400 kcal.
Difficulties. Yes, belly dancing is far from the easiest dance direction, but at the same time, the load on the joints and ligaments during classes is minimal, which means that a woman of any age and any weight can master this dance. You can dance at least every day - you do not need rest between workouts to restore muscles.
Mesmerizing belly dance video:
Irish step
If your main problem is your legs, try Irish step. These dances will replace your running, jump rope, and step aerobics. During the dance, the legs actively work, the torso remains practically motionless, and the arms perform only smooth movements. All types of Irish dances are performed to traditional Irish melodies: reels, jigs, hornpipes.
Effect. This is the perfect dance for those who want to really pump up their legs. Relief, tightened, slender hips, calves, buttocks - this is the main result of Irish step classes. In addition, this type of dance helps to pump up the press, correct posture, develop the respiratory system and strengthen the heart muscle. The dance is very rhythmic, which means that you will have to sweat a lot at each workout, but as you know, not only harmful substances, but also extra pounds go away with sweat.
How much can you burn in an hour of training? 500–600 kcal.
Difficulties. Irish music has a clear rhythm and requires precise steps, so if you don't know what a sense of rhythm is, it can be difficult for you to keep up with the pace of the dance.
Irish step is a serious dance that cannot be learned in a couple of practices. Keep in mind that you will quickly master the Irish step if you have never done other dance styles. The fact is that classical choreographic training sometimes prevents the body from remembering the positions of Irish dances, so it's better to start learning from scratch.
When you dance like the girl in the video, you will not have a single extra gram left:
Latin American dances
Incendiary, energetic, emotional Latin American dances are definitely what you need to quickly burn fat. Bachata, salsa, cha-cha-cha, rumba, jive - the choice is huge! Fatigue, weakness, bad mood - these concepts simply do not exist when you dance salsa or rumba. In addition, most of the Latin American dances are performed in pairs, which means that during the dance you can’t be lazy so as not to let your partner down.
Effect. During training, all muscle groups are involved, but the emphasis is on the press, hips and buttocks. You will learn to keep your back, monitor coordination, move plastically and feel your body. Latin American dances will tighten the figure and help get rid of extra pounds. And, of course, incendiary dances are the perfect cure for the blues!
How much can you burn in an hour of training? 400–500 kcal.
Difficulties.
Not everyone can perform movements at such a frantic pace as required by Latin American dances. To see the result, you must give all your best 100%
Take a look, would you like to dance salsa just like professional dancers do?
Flamenco
A dance from which not only the legs, but the whole body lose weight. Passionate Spanish flamenco dance sets a very fast pace, so that the process of losing weight will not seem monotonous and boring to you. In flamenco classes you will gain self-confidence, achieve harmony of soul and body and feel what it means to be truly free!
Effect. In flamenco classes, they are taught to beat a fraction, keep their back straight and arch their hands. After a couple of months of training, the hips and buttocks lose weight, and the calf muscles acquire a beautiful relief. Plus, dancing will get rid of excess fat in the arms and neck. Turning and twisting while dancing works your back muscles, so you get great posture and say goodbye to spinal problems.
