Bollywood bounce
“This step is a great toner for your leg, pelvic and buttock muscles,” says Ravi Sandhu, who teaches Pungra (an aerobics class based on Bhangra) online and in London.
“Intensity can be increased by maximising how hard you stomp and raising your knee as close to hip level as you can manage.” Search for “workout to Nai Reesa by Jassi Sidhu” on YouTube to see this move in action.
Stand with your feet hip-width apart. For a count of two, raise a bent knee out to the side and stomp down twice. On counts three and four, repeat on the left. On the right two stomps, put your hands in the air and squeeze your fingers together as though you’re squeezing lemons. For the left two stomps, roll your fists around each other in a roly-poly motion. Up the cardio-intensity by bouncing on the supporting foot.
Suggested track: Nai Reesa by Jassi Sidhu
Fabulous 50s
“Rock’n’roll dance is extremely energetic,” says Amanda Hughes, principal at Dance-Beat, “the intensity of the movements and the flick actions create a really good cardio workout.” She recommends this exercise to tone calves and thighs, and strengthen ankles.
Stand with feet together, and start by flicking the right leg forward. As the leg straightens, point the toe and fully stretch the instep, making sure not to lock the knee joint. Close the feet together and repeat with the left foot. Rock back on the right foot (ball change). Repeat. To really get the heart racing, dance with a hop through the supporting foot and lightly spring the feet closed.
Now add the jive movements to your routine (see graphic).
Suggested track: Dance With Me Tonight by Olly Murs
Disco diva
To slim down your waist and flatten your stomach, try this disco move from Sue Wybrow, head instructor at Popdance.
Standing with your feet hip-width apart, bring both arms in front of your upper body, elbows facing out and hands in loose fists. Twist the upper part of your body 45˚ to the right side, fully extending your left leg until your heel leaves the floor. Return back to the centre and repeat on the other side.
“The further you twist, the harder your muscles will have to work and the more effectively your stomach will be toned,” says Sue, “so if you can twist a little further than 45˚, go for it!”
Suggested track: Dancing Queen by Abba
Strictly ballroom
“The albatross arm movement is used in many dances, such as the paso doble,” says the FitSteps Master Trainer Ian Parks. “It’s great for building strength and tone in the upper body., working the shoulders and back, as well as your core.”
Stand with feet together. Pull your core tight and lift your chest to give you that superior look of a matador. With your hands low and arms curved and the fingers of each hand almost touching, tense your arms all the way down to your fingertips. Keep this tension throughout. As you raise your arms to the side keep your shoulders down. Imagine you’re pushing the back of your hands through quicksand to get an idea of the feeling of resistance. Once at the top, turn your hands 180˚, palms facing each other, then push back down to the start position and repeat.
Suggested track: Bad Romance by Lady Gaga
Latin beats
This Zumba move is called the Cumbia Sleepy Leg (Cumbia is a rhythm originating in Columbia). “It will work your legs and do wonders for your waist by targeting your obliques – the muscles that run down your side of your trunk,” says Donna Giffen, a Zumba specialist.
Start by mastering the leg movements. Begin with feet together. Heading right, do four step-togethers (ie step right, place feet together and repeat). Push yourself in the direction you’re going by lifting your back hip and using it to propel you. Repeat going left.
When heading right, hold your right arm out at shoulder height with your palm facing up, and then put your left hand on your left hip. Reverse when heading left.
Suggested track: Pa la Discoteka a Bailar from Zumba Fitness Dance Party CD
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