How to lose belly fat the fastest latin dance
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.
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
Tip
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.
Camel
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
3 most effective and incendiary
Every girl (well, almost every girl) dreamed of mastering some kind of dance in order to win the hearts of passers-by with her posture and light sweep of her gait. And no one even thought that dancing is not only a beautiful gait, a royal posture, but also a smart figure.
Dancing for weight loss is good, effective, healthy and enjoyable. You lose weight, get untold pleasure from classes, “pump” your dancing skills, make new acquaintances among like-minded people. After the first resulting dance “pas”, nothing will stop you on the way to a beautiful body. In addition, dancing is suitable as a weight loss workout for both fat and thin people, without limiting yourself.
How to choose the right dance for weight loss and what to consider so that nothing mars your desire for a healthy lifestyle? That's what we'll talk about in the article: about proper nutrition, possible contraindications and top dances for weight loss.
Contents
How to eat right so that dancing helps you lose weight?
Before we start talking about dancing for weight loss, we consider it necessary to warn about one very important point: physical activity, especially aerobic exercise, can increase appetite.
If after dancing you go to a pastry shop for a cup of coffee with a croissant, you won't be able to lose weight.
Dancing just refers to aerobic exercise, so if you do not control the amount of food you eat, then with the start of training you can start to eat more (invisibly to yourself, if not controlled). And it’s not a fact that the amount of calories spent on dancing will be more than the amount consumed with food.
Read also: How many calories does the body need for each day
Therefore, after the start of classes, it is very important to deliberately reduce the amount of food consumed. Especially if there are too many fatty and sweet foods on your menu. Or, at least, keep the calorie content of the diet at the “pre-dance” level.
It is also important to keep the balance of proteins, fats, carbohydrates - then with dancing the process of losing weight will go much faster. Professionals advise to balance the diet so that there is 20% protein, 20% fat, 60% carbohydrates.
Dancing activates metabolism, provides an excellent cardiological load, improves lymph flow, and strengthens major muscle groups.
Regular contractions and relaxation of muscles is an additional incentive to intensify metabolism, which contributes to rapid weight loss. So if you are ready to eat less, then dancing is just for you!
Who should choose dance for weight loss?
Most popular answer: everyone!
However, such an answer contradicts both medical recommendations and the main principle of successful weight loss - regular exercise. If a person does not like dancing, he will simply quit classes in a week or two, and no weight loss will occur. If a person has medical contraindications - his physical condition after dancing may worsen, then any physical training and dreams of a good figure will have to be postponed indefinitely.
When should you take up dancing:
- Do you like dancing?
- You want to combine business with pleasure.
- You have no medical contraindications for dancing.
Contraindications for dancing:
- Injuries of the spine.
- Leg injuries (meniscus problems, arthritis).
- Injuries of the hip joints.
- Osteoporosis.
- Any other disease in the acute stage.
- Chronic fatigue (for fast dances).
- Certain diseases of the central nervous system (unless advised by doctors).
As far as chronic fatigue is concerned, light physical activity will help to stretch the muscles and give strength. However, it is better to avoid heavy loads and intense movements during this period so as not to aggravate your condition.
For other chronic diseases and untreated injuries, a consultation with the attending physician may be recommended. Only a professional can reliably weigh all the risks and possible benefits of training and give his opinion. Or maybe even advise some specific dances for your health and weight loss.
Which dances to choose for weight loss?
If you are in good health, in order to start training, it is better to go to the nearest dance center or club where several types of classes are practiced under the guidance of experienced trainers for advice on choosing suitable dances for classes.
We will give food for thought and general guidelines on how to choose and what to look for when choosing dances to combat excess weight.
Top 3 dances for weight loss
Pole dance, aka strip dance
Don't worry, no one will force you to undress in the fitness club. But it will make you “pump” all muscle groups, and this is the best way to lose weight and gain a good figure. This type of dance perfectly combines aerobic and power loads. Strength training hardly increases appetite, so stripping minimizes the risk of overeating after a workout. Before mastering the elements near the pylon (the so-called pole for pole dance), there are always preparatory exercises in a regular gym, the complexity increases gradually, so the risk of injury is also minimal.
Latin American dances
There are many of them - rumba, samba, cha-cha-cha, paso doble, jive, salsa, reggaeton, zumba. Each species has its own nuances, but the common thing is the presence of energetic movements, quick steps, leg swings.
Zumba also involves a combination of actual dance and strength training. There are plenty to choose from. But, even if there is only one “Latin” instructor in the nearest fitness center and you are invited to learn “a little bit of everything”, then do not refuse - the benefits of “Latin” are enormous, and fat comes off first of all from the hips and sides. Just what most people who want to lose weight need.
Belly dance
This is a common weight loss recommendation for obese women who find it difficult to perform multiple intense movements. Weight loss is not going as fast as in latin dancing or strip dancing, but it's coming! It is possible and necessary to dance if there is no discomfort in the spine or lumbosacral region, which, due to the specifics of belly dancing, experiences an increased load. Otherwise, it is better to take a break, strengthen your back with special exercises and choose other dances for weight loss.
Read also: Belly dance for weight loss: will it help or not?
Of course, you can lose weight by doing any other dances.
Here we have described only the most popular dances for those who want to lose weight, and you choose what you like!
Things to remember when dancing to lose weight
- Dancing for weight loss should be regular. Two or three classes every week is ideal.
- Repeat-repeat-and repeat again. Don't be shy, even if you fail. Repeat after the trainer, at home in front of the mirror. Put effort and drive into every element.
- Let's not forget to pamper ourselves. For example, after dancing, arrange a light dinner for yourself, rich in protein foods and fiber.
- 80% of weight loss does not depend on physical activity, but on proper nutrition. Live in harmony with your body and delight it with dancing and healthy food
Videos and channels to help you master dancing and lose weight
Pole dance, aka strip dance
Latin American dances (zumba)
Belly dance
Tanya Nesterenko I am engaged in marketing and promotion of websites (corporate websites, blogs and online stores), brands. Sometimes I write and create here, on my resource. Movement is life. However, despite physical activity, being overweight can thoroughly spoil life. And no matter how hard you try, you can't get rid of it. Diets do not give results, or bring a very short-term effect. And the physical activity that a fighter with fullness, at first, does with diligence, quickly gets bored. Having abandoned home workouts, a person goes to the gym. And he understands that group classes are even worse than homework. The beginner is not able to keep up with the group, and some elements cannot be completed. This is where the fight against excess weight ends. Hands drop, I don’t want to pass by the mirror, it seems that so much effort has been expended, but the result is zero. Sound familiar? If so, then don't give up and get depressed. Dancing is an alternative to simple workouts. And this article talks about three giants of the modern industry - about dancing for weight loss. It is not necessary to talk about this for a long time, it's time to start the review. In the first place in the list of the best dances for weight loss - Pole Dance. This dance direction in its entertainment will not yield to the usual ballroom dancing. Artistry, physical preparation, clarity and tactfulness in the performance of dance elements affect the overall impression of the dance. What is Pole Dance? The literal translation sounds like "dance on a pole." And this is so, this direction involves the performance of dance elements on the pylon. The pylon is the pole. Despite the above "horrors", Pole Dance is quite capable of mastering a beginner. It is desirable that he had at least a minimum stage of physical training. Under the competent guidance of a professional, a beginner dancer will be able to achieve success. If you don't skip workouts. Well, for dessert - a video with a dance for weight loss: Artistic Pole. For weight loss, the Zumba dance fully justifies its name and purpose. On the Internet you can find a lot of dance lessons for weight loss, Zumba directions. Indeed, oriental dances are comparable to a beautiful fairy tale. The smooth movements of the dancers and bright outfits create the feeling of a fabulous holiday. They have long gained popularity among the fair sex. But, not only women are engaged in oriental dances or belly dancing. There are also purely male directions. This is a tanura, i.e. a skirt, and tanhib is a fast movement. Tanura is a mesmerizing dance. Anyone who happened to see this will undoubtedly confirm this axiom. Tanura can be seen in Egypt, the show is arranged especially for tourists. It is a fast dance with various elements. All these elements are performed without interrupting the dance rhythm. At the same time, the man dances in a fluffy and very bright skirt. In some cases, skirts can be worn one on top of the other, which makes the dance even more vibrant. Tanhib is a very dynamic male dance. The dancers are dressed in white clothes, constantly moving, spinning in place and making all kinds of pirouettes. Oriental dances include Gypsy, Turkish and Egyptian rhythms. There are more than fifty styles and eight main dance schools, distinguished by their cultural and historical heritage. efficiency, home practice
They are painful, take a lot of energy, and most importantly - boring. Pole Dance is not a striptease
Main directions in Pole Dance
Not every dancer will be able, in fact, to be naked, having flaws in the figure. Benefits of this dance direction
Persistence, or perseverance, helps not only in dancing, this quality is useful in everyday life. A paragraph on the shortcomings
In addition to the risk of falling, there are risks when performing dance elements. Yes, some of them are very easy, but there are those during which you can get bruised, sprained, or even tear the ligament. In addition, there are almost no decent video lessons on this dance direction on the Internet, so you won’t be able to learn it on your own. Zumba - buzz and have fun
Zumba is translated as fun or buzz (Spanish). This is a fairly young direction in the dance industry. It combines Latin American motifs and elements of aerobics. The movements in the dance are dynamic, with high intensity, which leads to the loss of 500 kcal in one hour of training. Zumba Views
What is the beauty of Zumba
This will speed up weight loss and give beautiful relief to the body. Disadvantages of the direction
And here is one of them. Oriental tales
Thanks to the fast movements, the dance captivates the beholder, it is impossible to take your eyes off. Why this is worth doing
