Dancing for weight loss at home is a fairly effective way to lose excess weight. By dancing, you not only eliminate extra pounds, but also make your figure more precise and beautiful. Today, many people sign up for weight loss classes at dance studios, where a professional instructor will explain and tell you how and what movements need to be done in order to achieve the desired effect. But, unfortunately, not everyone can afford it.
What dances help you lose weight quickly at home? These include oriental, Irish, Latin, Latin American and other types of dances. The first and last options train the abdominal muscles, the second has a positive effect not only on the stomach, but also on other parts of the body, the third is a set of movements that will help you lose extra pounds from the buttocks and thighs. Latin dancing will also help pump up your belly.
Zumba
Zumba is not really a dance, it's more like dance fitness. This is an aerobic workout, which is based on rhythmic movements performed to energetic music. It is a mixture of salsa, cumbia, flamenco, calypso, mamba, rumba. It's not only useful and energy-consuming, but also really fun!
Effect. The workout uses 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 dancing for which you do not need any special physical training. At the end of the lesson, you do not need to combine the learned sequences into a beautiful dance, you can improvise, and the trainer will not force you to perfectly repeat all his movements. You just dance, rejoice and get rid of extra pounds.
Here's a little workout to let you know what Zumba really is:
Conclusions and recommendations for dancing
Training is necessary at any age, since only activity helps to maintain optimal physical shape. It has been established that dancing is recommended for people suffering from anxiety disorders and depression.
But classes have contraindications. It’s worth holding off on dance training:
- those who have recently suffered a stroke, heart attack or surgery;
- for diagnosed fractures, sprains, traumatic brain injuries;
- during exacerbation of gastrointestinal and cardiovascular diseases, with spinal hernia, epilepsy, pelvic inflammation, stage 4 varicose veins.
For high myopia and asthma, you should consult an ophthalmologist. Slow dancing may be recommended for such people.
Pole dance
Pole dancing will not only allow you to relax and surprise your loved one, but also help you lose weight. Classes include all types of exercise: strength, 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 (arm muscles and shoulder girdle, abs and back muscles, legs and buttocks, as well as calf muscles work), improves flexibility, stretching, and transforms posture and gait. Exercise has a positive effect on the functioning of the cardiovascular system.
After just a few classes, you will notice that you have become more graceful, feminine, and self-confident. Pole dancing helps you get rid of complexes and feel attractive and sexy.
How much can you burn in an hour of training? 450–450 kcal.
Difficulties . You can't master pole dancing in one, three or even five lessons. This is hard work that requires perseverance, desire, and patience. A beginner can start training, but it’s still better to have good stretching 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 efforts!
This short pole dance video will prove to you that pole dancing is much more than just an erotic dance.
Dance and lose weight
Since dancing is a type of physical activity, it can be argued that all areas contribute to weight loss.
But there are those that, due to their dynamism and abundance of complex elements, are more aimed at fat burning. In addition, there are a number of trends developed by modern choreographers and athletes specifically for dancing and working on their figure. We will talk about the most effective styles for weight loss below, but first we will emphasize once again: any type of physical activity, including dancing, works to burn fat deposits only if the loss of energy during exercise is not compensated for in the refrigerator or in a cafe. Without a balanced diet, even the most grueling workouts can be considered a failure. Remember this if you decide to go to the candy store after dancing.
Zumba
This is not even a dance style that combines elements of salsa, flamenco, calypso, rumba and mamba, but an entire fitness program that has conquered the entire planet in a matter of years. The phenomenon of Zumba is that its creators initially relied on the emotional component of training. Simple choreography, incendiary music, a charge of inspiration and vivacity - this is the formula for the success of this fitness trend. During the classes, all muscles work, but the main load falls on the legs and buttocks. Zumba also trains the cardiovascular and respiratory systems, trains flexibility, endurance and, of course, improves tone - both body and soul. In one workout you can burn up to 500 kcal, and you don’t have to practice complex elements or memorize dances. You just need to move and lose weight.
Pole Dance
Pole dancing requires very good physical preparation, and therefore motivates everyone who wants to learn how to effectively move on the pole. You can start mastering this area at home, using video lessons, since the elements for beginners mainly consist of working on general physical fitness. Pole training includes all types of loads - stretching, acrobatics, strength and aerobic. That is why regular exercise tightens all muscle groups, strengthens the core muscles, develops flexibility and endurance of the body, and transforms gait and posture. In one hour of pole training you can burn up to 450 kcal, but this is nothing compared to the amazing transformation that you will notice after just a few classes: femininity, grace, and self-confidence are revealed. If you combine pole training with proper nutrition and aerobic exercise, you can achieve simply amazing results!
Reggaeton
The rhythm in which this fiery dance is performed will not make even the laziest person lose weight. The trend originated in Panama and very quickly spread first throughout Latin America and then throughout the world. Basic movements are quite easy to learn. In terms of intensity, the activity can be compared to aerobics. As a bonus, you get a whole set of elements that will allow you to move stylishly on the dance floor to any rhythm. The main load in reggaeton falls on the legs, hips and buttocks. And during energetic “shaking”, fat is burned well, because reggaeton is full-fledged cardio!
Eastern dance
The secret of belly dancing is that it not only perfectly works all the major muscles of the body, but also has a beneficial effect on the health of internal organs. Dancers, fitness trainers and nutritionists are unanimous when they talk about the miraculous influence of oriental dances on the female silhouette. Belly dancing makes you work, first of all, your abdominal muscles. The muscles of the back, legs, and shoulder girdle are also strengthened. In an hour of oriental dancing you can actually burn up to 400 kcal. They can be mastered at any age and with any level of physical fitness.
Latina
This is a whole set of dance styles, among which everyone will definitely find their favorite. They are united by catchy music and energetic rhythm. The dynamic elements and intensity of Latin American dance classes allow you to adjust your figure without much effort and grueling training, imagining yourself on the sunny coast, and not in a stuffy gym. Latina mainly affects the muscles of the legs and buttocks, but it also works as cardio, strengthening the cardiovascular and respiratory systems. An hour of Latin American dancing can burn up to 500 kcal. But to see the result, you need to give it your all.
Irish step
If your problem area is the hips and legs, then this area is definitely worth paying attention to. Irish dancing will replace running, jumping rope, and aerobics. In this direction, the body is practically not involved, but the legs are in constant tension. Your abs and back will also not be left without work, so in addition to sculpted legs, you will also get ideal posture. An hour of training burns up to 500 kcal. It is worth keeping in mind that mastering Irish step is not as easy as it might seem, so tune in to regular, very energy-intensive training.
Flamenco
It is believed that with regular exercise in this area the whole body loses weight. The fast pace and complex elements of flamenco will not leave excess deposits on the body a single chance, and the fat burning process itself will turn into an exciting adventure for you. Plus, flamenco performers are guaranteed self-confidence, enviable posture, mystery in their gaze and revealed femininity.
Flamenco elements include kicking, arching of the back and hands, swings and all kinds of squats. After just a few months of constant training, you can notice how your hips, buttocks, waist and calves are transformed. And constant head movements make even your neck lose weight. In an hour of flamenco, as a rule, up to 400 kcal are burned. But it’s worth keeping in mind that few people can master this dance from the first lesson. Flamenco requires incredible perseverance and discipline. But you definitely won’t be bored on the floor, because this dance style is filled with many small but clear movements, where every detail is important. And with what passion it is performed!
Belly dance
Belly dancing is one of the sexiest and most sensual dances. Do you think it does not contribute to weight loss, since only the stomach is involved, and all movements are smooth? In fact, belly dancing works many muscle groups, 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. 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, and 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 style, but at the same time, the load on 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 every day - you won’t need rest between workouts to restore your muscles.
Video of mesmerizing belly dance:
How to make your body lose weight while dancing?
You can praise the most athletic dance styles as much as you like, and then be disappointed in their effect. After all, if you do not follow a number of banal rules, even the most labor-intensive dance will not affect the figure of its performer. Here are a few conditions under which the body will actually begin to lose weight:
- Dancing for weight loss should be regular. Two or three classes every week is the ideal schedule.
- You need to work hard in class, and not shyly stand against the wall. Putting effort into each element, repeating after the choreographer and practicing movements in the mirror - that’s what real training on the floor is.
- A trip to a cafe after class is not a reward for your efforts, but a guarantee that the workout will pass without leaving a trace on your figure. It is much better after dancing to have a light dinner rich in protein and fiber.
- Remember that 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 eating.
Irish step
If your main problem is fat legs, try taking an Irish step class. These dances will replace running, skipping 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 tunes: reels, jigs, hornpipes.
Effect. This is the perfect dance for those who want to really pump up their legs. Sculpted, toned, slender thighs, calves, buttocks - these are the main results of Irish step training. In addition, this type of dancing helps to pump up the abs, correct posture, develop the respiratory system and strengthen the heart muscle. The dance is very rhythmic, which means that during each workout you will have to sweat a lot, but, as you know, with sweat you lose not only harmful substances, but also extra pounds.
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, you may find it difficult to keep up with the tempo of the dance.
Irish step is a serious dance that cannot be learned in a couple of practices. Please note that you will master 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 is better to start learning from scratch.
When you dance just like the girl in the video, you won’t have a single extra gram left:
Combining diet and gym
However, not all women combine diet and exercise. They quickly get bored of working out on machines or doing useful but boring exercises in the gym. The problem can be easily solved if you go dancing to lose weight, since intense movements help burn extra pounds. During dance classes, time flies by, which is why they never get boring.
In addition to burning calories, such workouts speed up blood flow in the body and improve metabolism, giving you a boost of vigor and good mood. Even scientists confirmed this, finding that they significantly increase the level of endorphins - the hormones of happiness.
Thanks to dancing, you will feel more confident and relaxed in any environment. And the learned dance moves will allow you to feel like a “gray mouse” at parties.
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 Latin American dances are performed in pairs, which means you can’t be lazy while dancing, so as not to let your partner down.
Effect. During the training, all muscle groups are involved, but the emphasis is on the abs, thighs and buttocks. You will learn to hold your back, monitor coordination, move plastically and feel your body. Latin American dancing will tighten your figure and help you get rid of extra pounds. And of course, fiery dancing is 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 results, you must give 100%.
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 certain physical disabilities can perform it. Actually, bachata is known as a healing dance that helps strengthen muscles after injuries.
Support Group
To choose a lesson format (individual or in a group), you should decide on the goal. Group classes provide additional motivation: they allow you to focus on one or two frontmen and follow them. Plus the level of emotional involvement is higher. And dance movements in a group training look different: everyone moves in the same direction, and you can have time to get into the rhythm and adjust.
Dance classes are a great addition to your usual gym workouts. The X-Fit network has a large selection of dance programs: from energetic jazz-funk to calm body ballet and flexible belly dancing. Modern choreography does not require specific skills at the start. The most important thing is desire and focus on results. You won’t even notice how after just a few classes you will reflexively begin to move to your favorite dance tracks.
Let's sum it up
If you exercise at this pace not for 10 minutes once a week, but do 2-3 sessions per hour, the weight will begin to melt away very quickly. True, you will have to sweat a lot for this.
However, if your goal is a slim figure and a toned, strong body, then you won’t spare any effort for this!
Related posts:
Juice diet for weight loss
Ultraviolet germicidal lamp for home: what we need to know
Grapefruit - benefits and harms for weight loss
Non-alcoholic cocktails at home: smoothie, mojito, milk
Lemon water with honey for weight loss
Healthy eating and weight loss - myths and reality
5
Author of the publication
offline 1 week
Benefits of dancing for weight loss
Many dance movements involve all the muscles of the body, due to which all problem areas are pumped up. Additional equipment in the form of simulators is not required, nor is a professional level of training. Dancing is a home exercise for weight loss that brings pleasure and lifts the mood and vitality of women. You can invite a coach (choreographer) or study on your own using video lessons. Do not despair if a beginner is unable to perform some elements. The result will definitely appear, the main thing is not to give up halfway!
If you are wondering how to lose weight at home, it is difficult to find a more effective way than dancing. Morning or evening classes charge you with positivity for the whole day. Dancing at home for weight loss is not recommended for those who have problems with the spine or reproductive system. Everyone else can safely begin incendiary workouts that will help restore harmony and lift their spirits.
