Youtube how to belly dance

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• Duration: 5 minutes
• Equipment: None

This home workout friendly warm-up begins with two minutes of cardio bodyweight exercises to get your blood pumping followed by some active stretching for functional range of motion. So much goodness all in five minutes!

2. Best pre-HIIT workout warm-up video

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• Duration: 4 minutes
• Equipment: None

Joe Wicks, The Body Coach himself, shows you the correct way to warm up your whole body pre-HIIT training.

Best YouTube workouts for fat loss

3. Best total-body kettlebell workout
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• Duration: 3 minutes
• Equipment: Kettlebell

It’s short but we can't promise its sweet. This 8-move full-body kettlebell workout will target muscles you didn’t even know existed.


4. 10-minute full-body fat burning workout
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• Duration: 10 minute
  
• Equipment: Stopwatch

This 10-minute full-body fat-burning workout gets your heart rate up and blood pumping. Basically everything we could want from a short sesh. Thanks, Lean Machines!

Best HIIT workouts on Youtube

5. Best beginners HIIT workout

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• Duration: 20 minutes
• Equipment: Stopwatch

Join Joe Wicks’ 700,000 YouTube tribe by making this beginner's HIIT workout your go-to. The great news is that HIIT will work you hard but it can also be tailored to your level of fitness. This one is great for newbies.

6. Best 6-minute HIIT and abs workout

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• Duration: 6 minutes
• Equipment: Stopwatch

Got less than ten minutes to exercise and no equipment? No problem. By performing bodyweight moves in a circuit-style workout you can burn calories and tone your muscles in just minutes.

Best core and ab workouts on YouTube



7. Kayla Itsines' arms and ab workout

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• Duration: 30 minutes
• Equipment: Exercise mat

Let Queen of Lean Itsines teach you how to effectively work your arms and core using nothing more than your bodyweight. Like a BBG workout, but not quite – this is an exclusive sweat that Itsines designed for WH last time she was in London. Sigh, the good old days.

8. Best cardio abs workout

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• Duration: 8 minutes
• Equipment: Exercise mat
  

A mix of core-challenging moves drawn from yoga, strength training and cardio, this workout will test your stamina while developing a rock-solid core. Oh, yes.

Best lower body YouTube workouts

9. Best bodyweight glute-lifting home workout
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• Duration: 10 minutes
• Equipment: None

She taught you how to sculpt your core, now it's your bum's turn. Cassey Ho will teach you how to build strong glutes with targeted body-weight, bum-lifting exercises.


10. Best kettlebell glute workout


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• Duration: 15 minutes
• Equipment: Kettlebell
  

Mavens of the Youtube workout video, Tone It Up's kettlebell glute workout is a sure-fire way to get your glutes firing up and feeling the burn. A mixture of single leg work, as well as compounds moves, such as kettlebell squats and swings, this is a great one-piece-of-kit workout that'll get your blood pumping and muscles working.

Best upper body YouTube workouts

11. Best upper body workout by Alice Liveing

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• Duration: 40 minutes
• Equipment: Dumbbells and a bench/chair

All things arms. Women’s Health’s very own columnist and former cover star Alice Liveing brings you the best upper body workout for toning and sculpting your arms in just four minutes.

12. Upper body workout with Sophie Butler

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• Duration: 45 minutes
• Equipment: Dumbbells
  

Building upper-body strength at home is tough but Sophie Butler will show you how to hit all the muscles in your upper body in a focused dumbbell session. She'll also show wheelchair users how to adapt their training.

Best full body home workout

13. 20-minute full-body strength workout

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• Duration: 20 minutes
• Equipment: Dumbbell

Building strength without spending hours in the gym. Try Sharika Nelvis’ 20-minute conditioning workout if you don’t believe me. Including explosive and compound circuits crucial to Nelvis’ speed on the track.

14. Best cardio kettlebell full-body strength workout

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• Duration: 10 minutes
• Equipment: Light to medium kettlebell (2 - 8kg)

This full-body kettlebell workout will test your endurance while also strengthening and toning your glutes, arms, abs, and legs. If you find yourself struggling - take a break and hop back in whenever you're ready.

Best dance workouts on YouTube



15. 40-minute cardio dance

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• Duration: 40 minutes
• Equipment: None

Shake it up hip-hop style as this dance fitness class gives you a fun, upbeat and vigorous workout, but be prepared to sweat!

16. Oti Mabuse's 45-minute dance cardio

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• Duration: 45 minutes
• Equipment: None

Join Strictly Come Dancing star Oti Mabuse as she takes you through a fun, challenging dance cardio routine.

Best yoga workouts on YouTube

17. Best beginner's yoga workout

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• Duration: 9 minutes
• Equipment: Yoga mat

A must for Yoga newbies who aren't quite ready to go to a public class just yet. This is an easy to follow introduction to getting zen, and a nice routine to do first thing in the morning.


18. Best yoga video for upper body strength

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• Duration: 30 minutes
  
• Equipment: Yoga mat
  

This flow focuses on upper body strength and waking up the abdominal wall, which will leave you feeling stronger and more capable when you step off the mat.

Best cool down, stretch and recovery videos on YouTube
19. Best post-workout stretching routine

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• Duration: 10 minutes
• Equipment: Exercise mat

How often have you skipped the post-workout stretch to rush on with your day instead -promising that you'll get in some good muscle releasing after your next session for sure? Yeah, thought so. Well, no more excuses. This easy to follow post-workout stretch routine takes the thought out of it. Just get down to your mat and get going.

20. Best foam rolling recovery routine

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• Duration: 20 minutes
• Equipment: Foam roller
  

If you have a lone foam roller collecting dust in your cupboard, unused and unloved, then this is the recovery routine for you. Foam rollers are great for triggering deep muscles and working out knotty and sore points that arise from tough workouts and physical exertion. Top tip: try to pause on the super sore areas while the muscle releases. It's definitely worth the discomfort.

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Kate Beeden on her passion for belly dancing

I’ve always loved dancing. There are photos of me as a child, swirling and twirling on the dance floor at a holiday camp disco and newspaper clippings reviewing shows I performed in as a teen. Over the years I’ve tried ballet, tap, jazz, ballroom, flamenco, Irish dance… if there was an opportunity to get down and boogie, I’d be there in the spotlight.

It became harder to prioritise dance classes as work and family commitments took over throughout adulthood but over time I realised how important dance was to my physical and mental health. When a friend suggested belly dance classes I was apprehensive. Being perimenopausal, my weight had fluctuated, and my confidence taken a hit. I certainly didn’t have a flat stomach and the flexibility I’d been so proud of in my youth had also disappeared, but I was assured belly dance was excellent exercise for people of all shapes and sizes – something encapsulated by Shimmy School’s slogan ‘Every Body Can Dance’.

The benefits of belly dance were apparent from my first lesson. Although it is a whole-body workout, there is a focus on developing a strong core. Working these muscles is especially important as we age as conditions such as rectus diastasis – or separation of the abdominal muscles – become more common. Rectus diastasis affects up to a third of women, often beginning during or after pregnancy or in perimenopause. Not only does it affect posture, causing back and hip pain, but there is also a correlation between rectus diastasis and pelvic floor dysfunction.

Actively strengthening the abdominal and pelvic floor muscles through targeted exercises is one way of reducing the likelihood of developing bladder and bowel incontinence. “Belly dance is a great way to focus on the pelvic floor muscles, which weaken as we age,” explains Eleanor Gaywood, founder of Sheffield-based Shimmy School, who says her classes are primarily made up of women over 50.

For women in their forties, fifties and beyond, utilising the muscles honed during dance class can be life changing. Not only can strong pelvic floor muscles delay or prevent incontinence, but they could also be the key to a more fulfilling sex life. In a paper published in the Journal of Women’s Health, Issues and Care, Brent Reider stated pelvic floor muscles “are the same muscles that contract during orgasm. Consequently, firmer muscle tone of the pelvic floor muscles adds intensity to the muscle contractions during orgasm and enables a woman to identify, isolate, and command muscles of the pelvic floor. ”

Pelvic floor health has long been a niche subject but is now rightly moving into the mainstream with apps devoted to improving pelvic floor muscles such as Squeezy recommended by the NHS. Wider conversations are being started due to the popularity of podcasts such as Helen Ledwick’s Why Mums Don’t Jump; kicking the taboos around pelvic floor dysfunction and vaginal prolapse into touch once and for all.

Although pelvic floor health is a major benefit of belly dancing, when speaking to my peri and postmenopausal classmates, they talk as much of how belly dance benefits their self-worth as the impact it has on their physical wellbeing. Improved mental health and feeling empowered are mentioned more than once, along with regaining a sense of purpose and control. They also state belly dance has helped them rediscover and prioritise themselves.

As an instructor, Eleanor feels the friendships made in class are a key part in lifting the wellbeing of all who attend. “It’s lovely to see people making incredible bonds,” she says when asked about how belly dance can help menopause-related anxiety. “There can be a real danger of losing human connection nowadays, but we have a wonderful, supportive community.”

There has been only minimal research into the effect belly dance has on mental health, but a small clinical trial investigated the impact belly dance had on quality of life, fatigue, and depressive symptoms in women with breast cancer. It found those attending twice-weekly classes benefited from significant improvements, including an increase in body confidence and sexual function and a decrease in fatigue and depression. Although the study focused on women with breast cancer, the results correlate with comments made by menopausal women who swear by the benefits of belly dance.

Perhaps it’s no surprise – research from the North American Menopause Society (NAMS) found “dancing improves cholesterol levels, physical fitness, self-image, and self-esteem in postmenopausal women,” and boosting the self-confidence of women through making them feel seen is something Eleanor and her staff are passionate about. “I’ve seen women in this stage of life lose confidence and feel invisible,” she says, “which is why it’s great when so many of our class members end up on stage. There’s nowhere more visible than that!”

Belly dancing during perimenopause has given me a greater appreciation of my changing body and brought joy and laughter into my life. I’d recommend it to anyone!

For more menopause stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.

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The most effective exercises for belly dancing

Rehearsal bases, dance halls, recording studios
in Moscow

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The most effective exercises for belly dancing

Belly dancing has been at the peak of popularity for many years. The beauty and grace of the body is what, first of all, those who decide to master the wisdom of magical oriental movements expect. But not everyone knows that belly dancing is both a powerful foundation for women's health and a guarantee of a positive mood. The main thing is that the exercises are developed by specialists and, of course, taking into account the physiological characteristics of a woman.

Contents

1. Belly dance exercises: how do they help you lose weight?
2. Who doesn't like oriental dancing?
3. What determines the effectiveness of belly dance exercises?
Belly dance exercises: how do they help you lose weight?

To effectively burn fat, it is not enough to compensate for the amount of energy received from food with effective exercises. Physical activity is only effective when the costs of the body are significant. By the way, it is difficult to perform their calculations on your own - it is better to entrust them to a professional nutritionist. nine0071

Based on the results obtained, a personal trainer will develop exercises and determine the desired level of intensity of training. You may need a lot of them, so you should take care of the room where the dance training will take place. The optimal way out is to rent a dance hall by the hour, in which everything should be provided: from the quality of the floor to the lighting characteristics. Only then will the classes be 100% effective.

Why do many choose oriental dances for weight loss? Exercises for the abdomen, as already proven, mobilize the entire body, forcing almost all muscles to work. On average, 3-4 hour sessions per week can provide a good lasting result. nine0071

What determines the effectiveness of belly dance exercises?

Do not wait for the result after the first session - it will appear later. It is important to know that the training program cannot be universal for everyone. In addition, different clubs are guided by sets of exercises designed specifically for them. While learning to belly dance, it is also important to follow a diet that a professional will develop.

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