How to practice dance steps at home

10 Basic Dance Moves Anyone Can Learn

Do you ever watch someone dance and wonder how they come up with moves so easily?

Great dancers often master a specific set of moves that they can fall back on again and again.

Read on for 10 basic dance moves you can learn in minutes and use every time you wanna dance.

P.S. You can learn all of these moves for FREE on STEEZY Studio! No cc required. 😉

1. The Two-Step

When I first started dancing at parties, the Two-Step was the first move that truly came naturally to me.

It really is as simple as stepping from side to side to the beat!

If you're looking for something foolproof that allows you to just groove and enjoy the music...

Boom. Here it is.

2. The Monestary

This move was born in a club called Monestary out in St. Louis!

It’s built on a Two-Step, so if you took that class, you’ve already got a foundation for the footwork.

But rather than bringing your feet together, you’ll tap them to the front with your knee and foot turned inward.

Then, as you tap the feet, you’ll move your arms and shoulders in a circular movement.

3. Booty Pop (Side To Side)

Like the Woah, this sexy move is super TikTok-friendly – but with more feminine energy.

To do a booty pop to the side, you’re gonna bend your knees, put your hands on one knee, and then bring the other leg from bent to straight while turning your knee inward.

If you’re a long-haired baddie, be sure to keep all your hair on one side so it doesn’t flop in your face as you pop!

Read this article on How To Dance Sexy to get more tips on pulling off moves like this one!

4. The Billy Bounce

Surprise – this club-ready move is built on… a bounce!

But what makes it unique is that your knees will come inward on each bounce rather than just up and down.

Once you’ve got the funky lil knee bounce down, you’ll add in an upward kick on each side.
The best thing about this move is that while the footwork takes a few minutes to learn, you don’t necessarily need to add an arm movement to make it look cool.

Just keep your arms front and center.

5. The Woah

Even if you’re not actively involved in the dance community, you’ve probably seen people hitting the Woah – on TikTok, Reels... all over your newsfeed!

Whether you wanna make a viral video of your own, or you’re just looking for a fun, basic dance move to pull out at the clerb, this one is too good not to learn.

Since the locking arm motion is so sharp and pronounced, use the Woah to accent the heaviest bass beats in your favorite songs.

6. The Dougie

Yes, the Dougie is a real dance move!

Like the Two-Step, you’ll be shifting your weight from side to side, but this time, adding some shoulder movements and a lil more attitude.

Try this one out to some songs other than the one that made it famous – you’ll find it works with any hype beat.

7. Scoop Arm Into Hip Sway

Sooo this one is more of combo than a move, but it only takes a few minutes to learn and it works with any fun sassy song…

So it deserves to be here, ok?!

For this move, you’re gonna scoop your arm across your chest, then bring it over your head, and finally point it in front of your chest.

Once you point the arm in front of you, you’ll sway your hips from side to side and groove it out.

8. The Bust Down

The Bust Down was popularized by LA rapper, Blueface, in his 2019 club jam “Thotiana”.

You’re gonna grab your belt, put one arm in the air, and allow your body to dip with the beat.

Note: Licking your eyebrows like Blueface is fun, but not required. 😛

9. The Biz Markie

The Biz Markie is an old school party dance inspired by, you guessed it, rapper Biz Markie!

It rose to popularity in the 90s, when Biz Markie himself began performing it on stage.

As you practice it, remember to allow your shoulders to bounce – the bounce is what gives this move its cool, laidback flavor.

Wanna learn more about classic Hip Hop moves? Read this: How To Dance Hip Hop for Beginners

10. The Humpty

For this bouncy move, you’re gonna circle your hips to one side as your bend your knees.

Then, you’ll jump and cross your legs, allowing your feet to tap the floor briefly before you jump back to your original legs apart position.

Once you’ve got that down, you can complete the move by adding in a windmill motion with your arms.

The leg cross in this move makes it perfect for any Hip Hop song that features a double bass (aka that BOOM BOOM sound that you hear in songs like “Lip Gloss” by Lil Mama)

We hope you enjoyed learning some of our favorite basic dance moves.

Of course, this list is just a start!

In addition to the 10 moves on this list, STEEZY Studio has 100+ other FREE beginner classes where you can learn step-by-step from the world’s best teachers.

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How To Learn Dance At Home

How to Learn Dance at Home Step by Step: Complete guide

Watch Video1 min

Interested in dance and want to learn a few dance moves at home? Here's how.

Written by Red Bull Editorial Team

4 min readPublished on

Read this article in Hindi

Dance is one of the most multi-purpose skills out there. What else can you use in the club and as a workout? Lots of people learn to dance in structured settings like studios, but with the prevalence of the internet, many resources like videos and online communities for support, anyone can learn to dance at home.

How to Learn to Dance at Home

Want to improve your moves? Follow these steps to learn to dance at home:


Select a style

Start by deciding what style of dance you want to learn. There are tons out there — individual dance styles like ballet, jazz, and hip hop, and partner styles like ballroom and salsa. Definitely figure out what type you're interested in before you get started, which will make it easier to find the best resources.

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© Red Bull

2. Decide on technique or routine

Next, decide whether you want to learn basic technique or a specific dance. Most dance styles have foundational movements that trained dancers practice repeatedly to build their strength, endurance, and skill. However, some folks who are just learning for fun might prefer learning a specific dance, like Lil Uzi Vert's Futsal Shuffle rather than just practicing the basics.

3. Find the right video

1 min

Dance Home Guide: B-Boy Wigor

Zaczynamy wyzwanie: #RedBullHomeChallenge! Pukamy do drzwi domów B-Boys i B-Girls, a oni pokazują, jak mieszkają. Oczywiście tanecznym krokiem! Zobacz wideo Dance Home Guide z B-Boyem Wigorem.

Now's the time to find your teacher: A video. There are tons of fantastic vids out there from professional dancers, teachers, musicians, and amateurs to help you learn to dance. Lots of websites offer classes, tutorials, or tips for burgeoning dancers — some are free and some cost money. If you're looking for a technique class, search for something like "hip hop dance class." If you want to learn a specific dance, search for the name of the dance along with "tutorial," like "Chicago Cell Block Tango tutorial."

4. Warm up

Dance Your Style 2019: Tokyp warm-up

© Red Bull

Before you dance, it's important you warm up. Get your heart rate up and your muscles warm by jogging in place. Do some stretching like touching your toes and opening your hips to loosen up. Most dance styles require a bit of flexibility, so focus on a few exercises that will help lengthen tight muscles before you get going.

5. Do the lesson

Finally, it's time to dance! Play your video, and get moving! If you're using a smart TV, keep the remote nearby so you can pause and rewind when you need to see a step again. If you're using your phone or laptop, keep it close by for the same reason. Don't be afraid to do the same step or section a few times over — some steps take longer than others to master.

Tip: Try the moves in front of a mirror next to your video so you can see how you look.

6. Practice

They say it takes 10,000 hours to master a new skill — don't give up! Keep practicing with the same video and new videos with other teachers to get better at your dance. You'll see improvement the more you work at it.

B-Boy Junior poses for an action shot

© Little Shao/Red Bull Content Pool

Best Resources to Learn How to Dance

The internet is an amazing place. So many resources exist for people to master dance at home. Consider these top learn-to-dance-at-home resources to get started.

Free Options

For a more cost-effective option (though you'll have to do more searching for solid content), try out these guys:

  • YouTube: YouTube is a great place to start to find dance class videos if you're still figuring out which styles you're interested in learning.

  • Vimeo: Vimeo has always been a favorite of creative types, so you might be able to find some solid videos there.

  • Twitch: A newcomer to the user-uploaded video game, but Twitch is a competitor nonetheless. You could find some gems on here!

Where to Start

Totally overwhelmed and not sure which style you should start with? Consider starting with one of the big top three: Ballet, jazz, or hip hop. Almost every other style of dance uses some ballet terminology (yes, even hip hop), so it might be helpful to learn a little ballet before anything else.

Jazz and hip hop are also foundational styles — jazz is the basis for contemporary dance and hip hop informs lots of popular, urban and music video dances. Want a list of a few dance styles to try? You got it. Keep in mind, there are hundreds of different dance styles out there — one of them is absolutely perfect for you!

  • Ballet

  • Jazz

  • Hip hop

  • Contemporary

  • Lyrical

  • Breaking

  • Ballroom

  • Bollywood

  • Tap

  • African dance

  • Latin dance

  • Swing dance

  • Flamenco

Learning to dance should be fun. Take the time in the comfort of your living room to learn a new technique or routine to show off to your friends.

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


Author: Pavel Gather
Psychologist, Lecturer Salsa and Tango


Author: Pavel Pavel
Psychologist, Lecturer Salsa

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

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

1. Listen to music

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

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

2. Watch videos of good dancers

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

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

It is important to distinguish a show from a disco dance, a staged performance from an improvisation, a stylized dance from an authentic one, etc. Ask for recommendations and dance teachers will always throw off a couple of videos of worthy landmarks.

Tango Z. Showreel.

Online modern tango courses

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

View details

3. Dance in salsatecas/milongas/discotheques

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

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

4. Dance with partners or partners not of your level

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

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

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

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

Dominican Bachata Women's Style Online Course

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


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

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

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

6. Do not memorize the links

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

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

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

7. Develop your body

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

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

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

8. Try on the images of inspiring dancers

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

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

9. Dance to offbeat music

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

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

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

10. Try your hand at basic dance directions

dances exist according to their own non-choreographic laws.

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

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

11. Look for battle sensations

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

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

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

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

12. Communicate with professionals

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

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

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

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

Salsa: destroyers of stereotypes

Couple dancing as a source of strength.

Self-destruction of the couple dance community

The Salsa series as a mirror of the community

Mamita Fridays: salsa, bachata

Destroying the myths about leading pair dances

Does dancing make us better?

The seven deadly sins of teachers

Why we will never dance bachata like the Dominicans

Why tango?

Dispute over musicality

Selection of dances according to alcohol preferences

Where to find inspiration for dancing?

Terrible tango nuevo

Distribution of roles in a salsa party

Argentinean tango through the eyes of a salsa dancer

Is there a predisposition to dancing?

Which is more effective: individual or group lessons?

Sexual overtones in couple dancing

Dance workouts for weight loss: TOP 10 best

Dancing is one of the most effective ways to lose weight, which helps to burn calories, strengthen muscles, tone the body. In addition, dancing gives a positive charge of emotions, cheers up, increases self-esteem and self-confidence. While dancing, you can easily maintain training discipline and motivation. After all, this is not just a routine sport, it is a pleasure!

Absolutely all types of dance promote weight loss and help to lose weight if they are practiced regularly: be it zumba, belly dancing, dance aerobics, modern dance, twerk or pole dancing. If you love to dance and want to lose weight, then you are in luck. Dancing is the perfect strategy for losing weight and improving your figure.

Read also about other types of training:

  • Pilates: effectiveness benefits + Pilates exercises
  • Body-ballet: effectiveness for weight loss + exercises and videos.
  • Functional training: features and exercises
  • CrossFit: benefits and harms + training scheme

Dance training: how to practice

Before moving on to an overview of the most popular dance styles, let's first note the main benefits of regular dance classes. What are the benefits and features of dance training?

The Benefits of Dance Workout

  1. Dancing is an aerobic exercise that raises your heart rate and burns calories to help you lose weight. Depending on the intensity of the class, half an hour of dancing can burn from 200 to 400 calories. This daily calorie loss is sufficient for gradual weight loss, especially when combined with a balanced diet.
  2. Dancing strengthens the entire muscular system of your body. Every time you practice dance steps and movements, you are engaging a large number of muscle groups at the same time. Repetitive repetition of movements in a dance class or in training is an excellent factor for muscle development. And a strong muscular body is not only aesthetically beautiful, but also useful in terms of fat burning (muscle tissue burns several times more calories than fat).
  3. Dance training is a fun creative activity. If you love dancing, then you will not get tired of the training routine, as is often the case after repeated repetitions of the same strength or cardio exercises. Thanks to dancing, you will be able to maintain sports motivation for a long time.
  4. Dancing helps fight stress. Firstly, rhythmic movements to pleasant music a priori cheer you up, so after the dance class you will definitely leave in a great mood. Secondly, like any physical activity, dancing contributes to the production of endorphins - the hormones of pleasure and happiness.
  5. Dancing helps to increase self-esteem. On the one hand, you will be proud of your success and development in the dance field. On the other hand, good control of one's own body allows one to find harmony in the soul, to feel satisfaction and comfort.
  6. Dancing improves posture. It's no secret that a straight posture is not only one of the important parameters of a beautiful appearance, but also the health of the spine. Regular dance training will relieve you of back and lower back pain, as well as minimize the harm from a sedentary lifestyle.
  7. Dancing develops grace, plasticity and coordination. Step by step you will learn new choreography, synchronize movements with music, work on softness and smoothness of lines. This is an amazing way to liberate the body and forget about internal barriers.

Of course, the benefits of dancing largely depend on the choice of a specific dance style. For example, there are certain types that are especially effective for losing weight (Zumba, Latin dances, dance aerobics), for developing muscles and improving posture (ballet training, modern), for strengthening leg muscles (step aerobics, Irish step), etc.

10 Basic Rules for Dance Classes

Here are some general rules regarding dance training and its effectiveness for weight loss. If you have already chosen a specific type of dance, we recommend that you also read additional information about the features of this direction or consult with your trainer (choreographer).

  1. Be sure to do a short warm-up before your dance workout to prepare your muscles, joints and ligaments for class.
  2. Don't forget the comfortable practice shoes that are right for your dance class. If dancing involves jumping and impact loads, then train in sports shoes. Check out our TOP 20 women's fitness shoes.
  3. Do not eat at least one hour before class to ensure your comfort. If you are planning a full meal before a dance workout, then at least 1.5 hours must pass before class for normal absorption of food.
  4. To maintain muscle 30-40 minutes after training, you need to eat a small portion of protein with carbohydrates (for example, cottage cheese with apple, whey protein in milk, vegetables with chicken breast). Another option, which is considered more preferable for losing weight, is not to eat for two hours after a workout. But such a long period without food is not always comfortable, so focus on your body.
  5. Drink a glass of water 20 minutes before your dance workout. Drink in small sips every 10 minutes of class. After training, drink another glass of water to restore water balance.
  6. If you want to lose weight, then you should try to adhere to the principles of proper nutrition throughout the day, following the simple rule of energy balance: consume fewer calories than the body burns.
  7. You can do dance training at any time convenient for you, both in the morning and in the evening. The only recommendation, if you practice intense dance loads in the afternoon, it is better to perform them at least 3 hours before bedtime, so as not to provoke insomnia.
  8. Despite the fact that dance training is a rather gentle type of exercise, it is far from suitable for everyone. For example, chronic diseases, problems with the spine and joints, diseases of the cardiovascular system, hypertension, pregnancy can become an obstacle to exercise. Be sure to consult your doctor if you have any doubts about contraindications to exercise.
  9. You can do dance training at home. However, if you want to not only lose weight, but also really learn how to dance, then it is better to contact a professional studio for group or private training.
  10. If you are in doubt about which dance direction to choose, be sure to go to a trial lesson. Sometimes the impressions from watching a dance on the screen and directly from participating in it are completely opposite.

Popular types of dance workouts

There are a lot of dance workouts for weight loss, so you can choose the direction that suits you. We have selected 10 top dance workouts for weight loss that are popular both in terms of choice of practitioners and in terms of fitness club offers.

1. Zumba

Zumba is one of the most popular dance styles of recent years. Zumba is a mixture of famous Latin American dances: merengue, samba, reggaeton, cumbia and salsa. In the late 90s, the Colombian dancer Alberto Perez developed this sport and dance direction, which instantly became popular all over the world. Today, Zumba is practiced in almost all countries of the world, and this wild success is very easy to explain.

First, Zumba involves simple movements that even a beginner can repeat. Secondly, training sessions are accompanied by cheerful South American music, which uplifts the mood and gives a positive emotional charge for the whole day. Thirdly, Zumba classes are an effective cardio load that helps burn fat and get rid of excess weight.

If you want to practice Zumba under the guidance of professional trainers, we recommend you the GallaDance dance club, where you will find comfortable conditions for classes and a high level of service: /zumba/

2. Belly dancing

Belly dancing (oriental dance) combines traditional elements of the Middle East and North Africa, but the popularity of this style has gone far beyond its origins. Probably everyone is familiar with these soft and smooth movements of the stomach and hips, which form perhaps the most attractive dance in the world. Oriental dancing is a great cardio workout option for burning calories and toning your mid-body muscles.

Why is belly dancing so popular with girls? Firstly, such dance workouts help to work on the most problematic "female" areas: abdomen, waist, buttocks and hips. This is especially true for women after childbirth. Secondly, belly dancing develops attractiveness and grace. Thirdly, these are unstressed workouts that do not put stress on the joints.

3. Ballet training

Another extremely popular direction among dance training is classes based on ballet exercises (body ballet). Such training includes the most popular movements from ballet: demi-plié and grand-plié, forward and backward batmans, various exercises on half-fingers, exercises on the floor. Of course, ballet training is not pure ballet, but an adapted set of exercises for the formation of a beautiful body.

What are the benefits of body ballet? Firstly, ballet exercises at the barre help to improve the quality of the body and tone the muscles of the legs, abdomen and arms. Secondly, ballet training develops flexibility and grace. Thirdly, you will improve your posture and get rid of stoop. Fourthly, ballet training is easy to do at home, because there are no specific dance sequences here.

4. Dance aerobics

Aerobics is a classic dance and sports direction. Aerobics was booming at 90s, but even now there are a lot of devoted fans of these workouts. What is its essence? Dance aerobics is a set of simple steps that usually go to the beat and to the beat of the music. Steps are combined into choreographic bundles, while their complexity can be completely different depending on the particular lesson and group.

Why has aerobics been and continues to be so successful? Firstly, this is an ideal option for a cardio load, since a high heart rate in the fat-burning zone is maintained throughout the entire session due to continuous movements. Secondly, for dance aerobics, you do not need to worry about the aesthetics and grace of movements - first of all, this is fitness, not dance. Thirdly, aerobics can also be practiced at home, since you do not need any additional equipment or special skills.

5. Step aerobics

Step aerobics is another very popular type of dance and sports variety. Step aerobics is loved all over the world, and its demand does not fall, even despite the regular emergence of new fitness areas (unlike, for example, the same aerobics, which has noticeably lost ground). Step aerobics is a set of choreographic movements on a special platform. This is not a dance in its purest form, but the set of chords here is quite difficult and requires multiple repetitions to memorize.

Why is step aerobics effective for weight loss? Firstly, by constantly stepping onto the platform, you will include the muscles of the buttocks and legs, thereby removing sagging and cellulite. Secondly, the intense pace and climbs to the platform very well provide a fat-burning pace throughout the session. Step aerobics can also be practiced at home, but for this you will need to purchase a step platform.

6. Twerk

If oriental dances appeal to those who want to tighten their abdominal muscles, then twerk is a dance direction for creating “round buttocks”. And it is also a very sensual and even provocative dance, which is based on fast rotations of the pelvis. Twerk dance is quite young, it appeared in Puerto Rico at the end of 90s and became popular thanks to the performances of such top stars as Beyoncé, Rihanna and Miley Cyrus.

What are the benefits of twerking for weight loss? Firstly, this is a very fat-burning workout, in which the heart rate rises rapidly and calories are burned rapidly. Secondly, twerk movements help to qualitatively work out the most problematic female parts of the body: hips, buttocks, waist and stomach. Thirdly, such training improves blood circulation in the pelvic area, reducing menstrual cramps and alleviating symptoms associated with menopause.

7. Latin dance

Group Latin dance classes are also very common in various dance clubs and fitness centers. Latin dances include movements and elements of choreography from such popular styles as salsa, merengue, bachata, rumba, chachacha, reggaeton, samba. Unlike Zumba, Latin dance classes are usually more authentic and closer to the original dance styles.

Among the advantages of Latin dance lessons, it is worth noting the following. Firstly, this is a variety of dance styles, thanks to which you can master the basic movements of the most popular South American dances. Secondly, Latin dances are very incendiary and fun, so you are guaranteed a positive workout. Thirdly, it is highly effective in terms of fat burning, since Latin dances are very energy-intensive.

8. Irish step

Irish step is a very special dance style that has captivated many people around the world. The peculiarity of the Irish dance or riverdance is clear and quick movements of the legs while maintaining the immobility of the body (like tap dancing). By the way, for riverdance it is not always necessary to purchase special shoes for the characteristic rhythmic sound of boots, since there is a category of Irish dances that is performed in soft shoes.

Why is Irish step useful? Firstly, it develops a great sense of rhythm, because you have to move strictly to the beat of the music. Secondly, riverdance is very useful in terms of developing concentration and attention - you will not only need to remember certain movements, but also perform difficult choreography at a very fast pace. Thirdly, you are provided with an excellent all-round load on the leg muscles. And fourthly, one cannot but agree that such a dance is very unusual and creative.

9. Pole dancing

If earlier pole dancing was associated only with performances in nightclubs and discos, now this dance direction is increasingly found in fitness halls as a sports class as part of group training. The main instrument of pole dancing is a fixed vertical pole. In order to perform even the simplest exercises with a pole, you need serious muscle strength and coordination, because at the same time as choreographic movements you must support your own body weight.

What are the benefits of pole dancing? Firstly, this is a pumping of the whole body, since such an acrobatic dance requires you to seriously prepare all muscle groups. Secondly, this is work on stretching and flexibility, because pole dancing involves splits and backbends. Thirdly, pole dancing is fantastically beautiful and sensual. This dance is mesmerizing and impressive.

10. Modern dance

Modern dance or modern is one of the most popular areas of dance art today. The movements of modern dance cannot be called structured and clear; rather, they are the prototype of free, fluid and abstract choreography. It is sometimes compared to classical ballet. But if in classical ballet the movement is airy and sublime, then in modern dance the choreography seems to land on the floor.

Why choose modern for training? Firstly, modern dance classes perfectly develop plasticity, grace, softness of movement, which is important for female attractiveness. Secondly, modern dance improves posture, straightens the spine, develops stretching and flexibility.

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