Dance aerobics is a great way to burn calories, and you can do it at home.If you don't know where to start, mastering a few basic moves and knowing how to increase the intensity is a great way to get into dance aerobics.Make sure you are healthy enough for exercise and that you stay safe by drinking water, removing obstacles from your space, and knowing your limits.
Step 1: March is here.
Warm up at the beginning of a workout to get your blood pumping and increase your body temperature.A lower intensity version of your normal workout will last from about five to 10 minutes.If you want to warm up your muscles and get your heartrate up, march in place.If you want to march in place, stand in one place and then start marching.For about three to five minutes, do this.
Step 2: Do a hip roll.
Hip rolls give you a chance to stretch your abdominal muscles.Stretching before a workout will not prevent injuries, but it can increase flexibility and range of motion.You might be able to flex your body more if you do a hip roll before doing more challenging moves.If you want to bend your knees slightly, place your feet on the ground.Put your hands on your hips and move them in a circle.Keep your feet on the ground as you do this.If you repeat this motion a few times, you can change directions.
Step 3: Pull your arms towards the ground.
If you want to engage your upper body, you can add some movement to a squat.If you want your knees to be at 90-degree angles, try squatting down.Make your fists move towards the floor.As you pump your arms, alternate sides.For about a minute and a half, do this move.
Step 4: The calf should raise it.
Calf raises will help you warm up.If you want to do calf raises, stand on your toes and hop or jog.Adding calf raises to your other exercises will allow you to work out several parts of your body at the same time.Press your palms together in front of your chest when you do calf raises.
Step 5: Try a side knee crunch.
You don't need to lay on the floor to work out.While you are standing up, you can do crunches.If you are doing crunches on the floor, place your hands behind your head and stand with your feet shoulder-width apart.Lift one knee up to the side of your body.You should feel your obliques contracting as you do this.The obliques are on the side of your body.You should switch sides after about 10 reps.You can use your knees to crunch your chest at the same time.
Step 6: Do kickbacks.
Kickbacks are a great way to burn calories while doing aerobics.Go jogging in place.Then, kick your foot towards your butt.As you're jogging, alternate between legs.While you're doing kickbacks, you can add in weight-free bicep curls.Start with your palms facing out and your arms at your sides.Lift your hand up and put it down on your side.You should alternate between your arms.
Step 7: Try to reach your arm overhead.
Arm overhead reaches will help you with your backside.Reach your left arm all the way up in the air.As you reach in that direction with your arm, bend your upper body to the right.Reach to the left with your right arm.Start alternating arms more quickly when you get used to it.
Step 8: Do some donkey kicks.
Your backside will get warmed up with standing donkey kicks.Lean your upper body forward as you squat down.Keeping your back straight, lift one of your legs and stand on one foot.Extension your leg back behind you until it's parallel to the floor is what you should do when you're ready.Lower your leg and repeat a few times.After you do a few donkey kicks, switch to your other leg.Add in an arm move after the donkey kicks you down.You should pump your arms back when you kick back.
Step 9: You should roll your body.
After your body is nice and warm, you can try some full body rolls.The slower exercises will strengthen your muscles.To do a body roll, place your feet about shoulder width apart, bend your knees slightly, and begin rotating your hips and chest.You can place your hands on your hips, or hold your arms over your head and move them around as well.Whenever you need to catch your breath, try doing some body rolls.
Step 10: You should twist the upper body.
Adding a knee lift will help your lower body as well.If you want to do an upper body twist with a knee lift, place your feet about shoulder width apart and lift your hands and arms up.Your upper body should be twisted from side to side.When you are ready to add a knee lift, begin counting and then lift your knee.About 10 times on each side, repeat this move.If you can't do the knee lift yet, focus on the twist.If you want to work your legs instead of doing the knee lift, you can try squatting down a little.
Step 11: Do a bicycle crunch.
The bicycle crunch is where you lay down on the floor and alternate your knees towards your chest while rotating your upper body in the opposite direction.While standing up, you can do a variation of this crunch.If you want to do a standing bicycle crunch, place your hands behind your head.Lift your right knee and, at the same time, crunch your upper body forward and use your left elbow to tap it.If you do the same thing on the other side, your left knee will touch your right elbow.For one minute, continue crunching.
Step 12: You can try a long arm reach.
If you're standing, swing one of your legs forward.If you swing your leg out in front of you, reach toward your foot with your opposite arm.If you want to repeat, bring your leg back down and repeat with your arm.
Step 13: Short bursts of high speed moves should be included.
You can increase the intensity of your aerobic dance workout by going faster now and then.A short burst of speed can raise your heart rate and help you burn calories.For 30 seconds out of every three minutes, you can try to pump your arms faster.Try lifting your knees a bit quicker.
Step 14: You can add a jump.
Adding some jumping to your dance aerobic workout is a good way to up the intensity.A high impact exercise that burns calories is jumping.For someone who weighs 200 pounds, jumping rope burns over 1,000 calories per hour.Adding a jump at the end of a move sequence is a good way to add some jumping to your dance aerobic routine.You could do a jumping jack in between each knee crunch, or hop in the air after you pump your arms down three times.
Step 15: You should incorporate your arms.
Get your arms involved too, instead of just using your legs.Adding an arm movement to a move will burn calories.You can raise your arms above your head while doing body rolls.As you bring your leg down after a leg lift, add a punch.
Step 16: The pattern needs to be changed.
It is possible to up the intensity of your dance aerobic workout by trying a different pattern.Try alternating back and forth instead of doing 10 reps on one side of your body.If you follow a single-double pattern, you should do one rep on each side and two on the other side.Make sure you work both sides of your body at the same time.
Step 17: You should contract your abdominal muscles.
Tone your core muscles more effectively by contracting them while you dance.It is a good idea to check your abdominal muscles.If you want to engage your core muscles, try to tighten your abdominal muscles as if you are using them to pull your body upwards or to brace yourself against someone trying to push you over.It might be easier to engage your core muscles when you are rolling your body or doing a side knee crunch.
Step 18: It's important to wear the right gear.
Depending on what you feel comfortable doing, dance aerobics can vary from low impact to high impact.You should wear a good pair of sneakers and some clothing that moves with you.A sports bra is a good idea.Try stretchy materials.Go with some loose fitting sweatpants and a t-shirt.
Step 19: It's time to clear a space for your workout.
Dance aerobics can be done in a small space, such as your living room or bedroom.You need to make sure that you have enough space to move around.If there are tables or chairs in your way, move them to the side of the room.
Step 20: Drink lots of water.
It is important to stay hydrated while exercising, so keep a glass or bottle of water nearby.Before you start, during your workout, and after you finish, drink some water.You will need between 1.5 and 2.5 cups of water to replace the fluids you lose from sweating.You may need to drink more water if you work out for more than an hour.
Step 21: If you feel uncomfortable, stop.
Exercising can cause pain if you overexert yourself.Make sure you don't push yourself too hard and that you stop if you start to feel uncomfortable.If you feel short of breath, have pain in any part of your body, or feel exhausted, stop the workout immediately.