Best Dance to Lose Weight at Home

And you knew that to get a slender and elegant figure is not necessary to exhaust yourself with heavy training in the gym and sit on all sorts of diets. The easiest and most effective way to lose weight is dancing. Incendiary dance exercises bring all muscle groups into activity. There are many different styles of dance, and all of them can be used at home, without resorting to the help of a partner. Consider basic species such as zumba, hip hop, belly dance, salsa, strip plastic.

The effect of dancing on the human body

Among the advantages of dance exercises are:

  • Improving the condition of the respiratory and cardiovascular systems;
  • Improving muscle tone;
  • Trains endurance, flexibility, coordination;
  • Prevention of osteochondrosis;
  • The development of muscle strength;
  • Weight loss;
  • Improving mood;
  • Positive effect on the functioning of the nervous system;
  • Giving self-confidence.

Regular dance sessions will help reduce heart rate, lower blood pressure, reduce blood cholesterol, and burn fat. This is the most effective and harmless way to lose weight.

General tips for dancing for weight loss at home

Before studying at home, it is better to check with the doctor to rule out possible abnormalities in the body. The most important indicators are blood pressure and heart rate (pulse). In the first classes you should change your heart rate periodically.

General tips:

  • Before the main dance lesson, warm up;
  • Wear clothes that will not interfere with movement. The best option for girls (T-shirt, lass or sweatpants, sneakers);
  • It is recommended to dance in shoes, to avoid unnecessary slip of feet;
  • First, watch a video of the dance lesson. Carefully study complex dance moves so as not to get injured;
  • Do not try to move at a fast pace, especially if you are a beginner;
  • Rest periodically;
  • Drink plenty of water during and after the dance;
  • Exercise regularly to strengthen leg muscles;
  • In the first stages, move as you know how, gradually improving the level of skill;
  • After the session, perform exercises for stretching muscles.

To make each activity safe, it is worth sticking to the principle of gradualism, which is a smooth increase in loads. The body will take a positive increase in the training time every day, thus eliminating the risk of getting various functional abnormalities.

Who is not allowed to do this method of weight loss

Dancing for weight loss has a positive effect on many systems of the body, but they can not be used by everyone. It is not recommended to use this method in pregnancy, menstruation, high body temperature, convulsions and ailments.

Belly dance is not suitable for diseases of the female sexual system, hernia, varicose veins, spinal displacement, tumors and chronic processes.

Dynamic dances (zumba, hip-hop, salsa) are prohibited for individuals with cardiovascular problems, respiratory system, spinal diseases and hypertension.

The best dances for weight loss

The most famous and popular species:

  • Salsa;
  • It’s zumba.
  • Belly dance;
  • Hip-hop;
  • Strip plastic

Many are shy about dancing in a band simply because they have never done it before. However, it is not necessary to give up such a wonderful way of losing weight. Just lock yourself in your room, turn on your favorite tracks and go dancing. Move as you can, without being shy. A few classes will help to increase your level of skill, and very soon, classes in groups will no longer be scary.

Energetic Salsa

This intriguing and exciting Latin American dance form has long gained huge popularity all over the world. Salsa combines many styles such as marenge, mamba. This kind will relax, bring to work many muscle groups, as well as burn a lot of calories. Many salsa movements include active hip work. The hips are swaying from left to right or vice versa.

Everyone loves the zumba.

Super-dynamic dance includes movements from rumba, hip-hop, salsa, marenge. It will be possible to lose weight quickly with the zumba, if you deal with it 2-3 times a week.

Belly Dance – Oriental Exotics

This exotic art form includes smooth movements of the body: shaking hips, buttocks, shoulders, arms, abdomen. Moving in this style, fat is burned on many parts of the body. You can burn 300 calories in one hour of dancing. It strengthens muscles, forms correct posture, eliminates back pain. The low intensity of the dance allows you not to overextend the bone apparatus of the student. Regular belly dancing lessons improve coordination, flexibility, and speed up circulation and metabolism. You can practice exotic art right at home.

Hip-hop – tear the dance floor

The street form of dance, which is now very popular in nightclubs. This popular style of dancing will help to get rid of the extra pounds of everyone, the main regularity of training and the gradual increase in the time of training.

Strip plastic – let go of movements

This is an exciting, seductive dance that is most popular among the beautiful half of humanity. You could say that strip plastic is a small performance, able to fascinate the hearts of all observers. It gives self-confidence, helps to better master the body, overcome complexes, make yourself free and uninhibited, as well as get a lot of pleasure from the occupation. The movements here are not intense, however, most groups of muscles of the arms, legs, abdomen and back are involved in the work. Strip plastic will be a good way to lose weight, and the effectiveness is almost the same as oriental belly dance.


Not only exercises, diets, massages, etc. help fight excess weight. One of the most popular and modern methods of weight loss are dancing. They can burn up to 400 calories per class, which is equivalent to swimming, jogging or cycling. The main thing is to practice regularly and the result will not be long in coming.

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