What’s the easiest way to get a firm butt? When we think of dancing, it’s rarely considered a real workout because, well it’s fun. Yet – with its amazing ability to burn calories, dancing, whether at home or in the club, is fast becoming the failsafe strategy of women who are looking to get their derrieres in shape, the fun way. Karen from Karen Hardy Dance Studios shares 5 IDEAL dance moves that will make you want to shake that booty.
THE SLAP – This move works well with house music, and will work your glute muscles whilst you have fun. London dance classes teach this move, which can help improve your coordination and rhythm. These classes can provide a full-body workout, emphasizing lower body strength through continuous movement and high-energy beats.
HOW TO DO IT – start standing with your legs about 2 feet apart. Bend your right knee and lift it up to hip height as you hop up off your left foot and brush the top of your right knee with your left hand (as if you’re trying to brush off some lint). Step down quickly and repeat the move bending your left knee up, hopping off your right foot, and brushing with your right hand. The accent of this move is’up’ rather than down into the floor.
TWERK – While the violent twerk for a bigger butt gyrations and shaking of the derriere conjures images of Miley Cyrus, there is no doubt among party workout enthusiasts, that twerking is a greatway to improve your booty’s shape.
Twerking can be a vigorous aerobic workout that not only helps in toning and strengthening the glute muscles but also enhances flexibility and endurance in the lower body. The continuous up and down motion helps to strengthen the quads, hamstrings, and calves.
HOW TO DO IT – Bend and straighten your legs along with the rhythm of the music. You can also shake and move your booty as you twerk. To do the regular twerk, just arch your back and then hallow it out, letting your booty move up and down, up and down. For the Miley, quickly wiggle your hips from left to right.
PLIÉS IN 1ST AND 2ND POSITION – this move, usually reserved for ballerinas, works your butt muscles tocreate the perfect shape.
HOW TO DO IT – Start in 1st position, heels together, toes apart, legs straight. Slowly bend knees as far as possible while keeping heels on the floor and tracking knees over toes. Straighten back by spiraling inner thigh muscles forward and engaging the glutes. Move to 2nd position, hips slightly wider than hip-width, toes pointing out, legs straight. Slowly bend knees as far as possible while keeping heels on the floor and tracking knees over toes.
BODY ROLLS – The dance itself is a series of shimmies, hip rolls and figure 8 motions that count as a low impact cardio exercise that can burn as much as 300 calories per hour.
HOW TO DO IT – Take a wide sumo stance (basically, a wide squat with your toes pointed out slightly outward. Your thighs should be nearly parallel to the ground, with your arms out to the sides for balance. Staying low to the ground, rotate your pelvis clockwise, using your butt and chest to exaggerate the motion. Continue rotating to the beat, and switch directions at every chorus.
KENNIS PULLS – This is a dance move you will love. This workout also helps work the hips, abs and arms.
HOW TO DO IT – start with a wide stance with your knees slightly bent. Without lifting your feet off the ground, twist your hips the left and extend both fists in the same direction. Then, bring both fists in toward your waist as you turn your left leg to the side and stick your butt out to the right. Then, reach both fists out to the right side as you simultaneously bring your toes back to center and twist to the right side.
Again, bring your fists in toward your waist as you turn your right toes to the right side, and stick your butt out to the left. Continue alternating sides until you’re comfortable. Then, try a single-single-double combo. In other words, left-right-left-left, then right-left-right-right (as pictured). Your butt should pop to the beat.
To optimize the effectiveness of dance moves aimed at enhancing your lower body, it’s crucial to start with a proper warm-up. This can involve light cardio or dynamic stretches that focus on your hips, legs, and back, preparing your body for exercise. Always maintain proper form throughout your dance routine to protect your joints and back.
Moreover, hydration is key, so drink water regularly and take brief rest periods to avoid dehydration and muscle fatigue. Wear comfortable clothing and supportive footwear to enhance safety and performance. Listen to your body and adjust your movements as necessary to avoid pushing through pain, which can lead to injuries. Consistency in your dance routine will help you see and maintain results, so aim to incorporate these moves several times a week.
Finally, conclude each session with a cool-down phase to gradually lower your heart rate, followed by stretching to increase flexibility and aid in recovery. Following these streamlined practices will maximize your workout benefits while ensuring your safety and keeping you motivated.