It's common knowledge that the dancers we see on television and online are in incredible physical shape. Research indicates that dance workouts can enhance cardiovascular health, improve balance and coordination, and boost mental well-being. Apart from the numerous health benefits, dance fitness routines are a lively and dynamic way to add diversity to your fitness regimen. That's why we consulted with Kyrie Furr, CPT, a certified personal trainer and performance coach with Barbend, who has outlined the top five dance workouts to help you burn belly fat and increase your energy levels.
"These dance workouts are a fusion of fun and fitness, targeting belly fat while also enhancing cardiovascular health and overall muscle tone," explains Furr. Dancing is not just enjoyable; it is also an effective full-body workout that burns calories and helps eliminate unwanted belly fat. By incorporating the right dance routines into your schedule, you can engage your entire body, elevate your heart rate, and effectively burn calories to shed stubborn pounds around your midsection.
1. Zumba
What you need: Just yourself and a lot of energy! Zumba is a high-energy dance workout that combines Latin and international music with dance moves that raise your heart rate and engage your core muscles.
"Zumba is designed to be a fun, high-intensity workout that aids in calorie burning and reducing body fat, including belly fat," says Furr.
The Routine:
- Basic Salsa Step: Move side to side, shifting your hips and incorporating arm movements to the beat.
- Merengue March: March in place with a rhythmic hip twist to target your lower abs and enhance cardiovascular health.
- Reggaeton Squats: Perform squats with a reggaeton rhythm, adding hip twists as you stand up. This move works your lower body and engages your core.
Directions:
- Do the Basic Salsa Step for 1 to 2 minutes.
- Switch to Merengue March for 1 minute.
- Finish with Reggaeton Squats for 30 seconds to 1 minute.
- Repeat the circuit 3 to 4 times.
- Hip Hop Jumps: Jump with alternating knee lifts while pumping your arms to elevate your heart rate and engage your core.
- Side-to-Side Slides: Slide your feet from side to side while incorporating a swinging arm motion to target your obliques and improve balance.
- Criss-Cross Leg Moves: Cross your legs in front of each other while performing a quick shuffle step to tone your lower abs and hips.
2. Hip Hop Dance
What you need: Just yourself and a love for rhythm. Hip hop dance workouts involve energetic moves with rhythm and style, making it an excellent way to burn calories and tone your belly.
Furr mentions, "Hip hop dance is dynamic and energetic, making it great for calorie burning and body toning, including the belly area."
The Routine:
Directions:
- Perform each move for 1 to 2 minutes.
- Rest for 30 seconds to 1 minute between each round.
- Repeat the circuit 4 to 5 times.
- Plie Squats: Stand with feet turned out and perform deep squats, squeezing your core as you rise to target your thighs and abdomen.
- Tendu Leg Lifts: Extend one leg to the front or side and lift it while maintaining a tight core to strengthen your lower abs.
- Ballet Jumps: Perform small, controlled jumps, focusing on engaging your abs and maintaining proper posture.
3. Ballet Fitness
What you need: A sturdy chair or ballet barre for balance.
"Ballet-inspired workouts combine grace and strength, helping to build muscle and reduce fat around the belly," says Furr.
The Routine:
Directions:
- Perform each exercise for 45 seconds to 1 minute.
- Rest briefly between exercises.
- Repeat the routine 3 to 4 times, increasing intensity over time.
- High-Knees Dance: Run in place while lifting your knees and swinging your arms to engage your core and burn calories.
- Dance Twists: Stand with feet hip-width apart and twist your torso side to side with a fast rhythm to target your obliques and slim your waist.
- Step Touch with Arm Circles: Step to the side and touch with one foot while making big arm circles to engage your core and improve coordination.
4. Cardio Dance
What you need: Just yourself and a lively playlist.
"Cardio dance workouts are fast-paced and designed to keep your heart rate up, which is beneficial for overall fat loss," notes Furr.
The Routine:
Directions:
- Do High-Knees for 1 minute, followed by Dance Twists for 30 seconds.
- Move on to Step Touch with Arm Circles for 1 minute.
- Rest for 30 seconds to 1 minute.
- Repeat the circuit 4 to 5 times.
- K-pop Body Rolls: Perform smooth body rolls while incorporating arm movements to engage your core and tone your midsection.
- Fast Footwork: Execute rapid, precise footwork with frequent changes in direction to boost cardiovascular endurance and engage your abs.
- Hip Shakes and Shimmy: Add hip shakes and shimmies to your routine to engage your lower abs and bring enjoyment to your workout.
5. K-Pop Dance
What you need: Some space to move freely and your favorite K-pop playlist! K-pop dance routines are renowned for their intricate choreography and high energy, which effectively burn fat and tone your belly.
"K-pop dance is energetic and engaging, making it a fun way to burn calories and tone your midsection," says Furr.
The Routine:
Directions:
- Perform each move for 1 to 2 minutes.
- Rest for 30 seconds between exercises.
- Repeat the routine four to five times for a complete K-pop dance workout.
