Aerobic dance is an exercise that allows you to burn calories and have fun even in your own home. You can start by learning some basic steps and familiarizing yourself with the various ways to increase the intensity of your exercise. The only recommendations are to make sure that your state of health allows you to do this type of exercise, drink plenty of water, practice the exercises in places free of obstacles, and know your own limitations.
learn basic steps
March on site. This is a way to warm up before the actual workout so that your heart starts pumping blood harder to the rest of your body and your temperature rises slightly. In general, warm-ups should consist of the same type of exercise that you will be doing during the routine but at a lower intensity and should last between 5 and 10 minutes. Therefore, running in place is a good option.
Start by standing up and walking, swinging your arms back and forth.
Repeat for 3 to 5 minutes.
Roll your hips. This exercise works your core muscles and also helps you stretch, which is important before a workout, not necessarily to prevent falls but to help improve both your flexibility and range of motion. Rolling your hips as a prelude to more difficult steps will allow you to flex your body a bit more.
To do this, stand with your feet firmly planted on the ground and about shoulder-width apart, and slightly bend your knees. Place your hands on your hips and make a circle with them without your feet leaving the ground.
Perform several repetitions to one side and to the other.
Squat down by moving your arms toward the ground. Squats are a good exercise for working your thighs, but if you want to engage your core as well, you can squat just until your knees are at 90-degree angles, then make fists and move them toward the ground.
Do it with a different hand each time.
Repeat the exercise for 1 to 2 minutes.
Perform calf raises. Calf raises will help you warm up your legs and butt. To perform them, stand on the balls of your feet and jump or jog in place. You can add this exercise with the others you do to exercise several parts of the body at the same time.
When performing calf raises, press your palms together in front of your chest.
Perform side crunches with your knees. It is possible to do standing crunches without lying on the floor. To do this, stand with your feet shoulder-width apart and your hands behind your head, in the same position you would stand in if you were lying on the floor to do sit-ups.
Raise one knee to the side until you feel your oblique muscles, which are the ones on each side of your abdomen, contract.
Do about 10 reps, then switch sides.
You can also bring your knees to your chest to work the front of your abdominal muscles.
Do glute kicks. Glute kicks are a great way to exercise your glutes while doing aerobics. Start jogging in your place. Then, raise your heel toward your butt. Alternate between legs as you jog.
You can also add weightless bicep curls while doing glute kicks. Start with your arms at your sides and palms facing out. Then, raise your hand to your shoulder and lower it to your side. Alternate between arms.
Raise your arm above your head. Raising your arms above your head will also work your butt. To start, raise your left arm fully up. Then slightly bend your upper body to the right as you reach in that direction with your arm. Repeat the exercise with your right arm, but this time to the left. When you master the exercise, begin to alternate arms more quickly.
Perform some mule kicks. This exercise will warm up your butt. First, bend over slightly and lean your upper body forward. Keeping your back straight, raise one of your legs so that you’re standing on one foot. Once you’re ready, extend your raised leg back until it’s parallel to the ground. Lower your leg and repeat the exercise a few more times.
After doing a few donkey kicks, switch to the other leg.
Once you’ve mastered the exercise, add an arm movement. Move your arms back each time you kick your leg back.
Roll the whole body. Once you’ve warmed up enough, you can move on to rolling your entire body in a way that works muscles from your chest to your legs. Place your feet firmly on the ground shoulder-width apart and slightly bend your knees. Next, circle both your hips and your chest.
You can either place your hands on your hips or join your arms in the movement by raising them above your head.
You can try this exercise when the music is slower or at times when you feel like you need to rest a bit.
Twist your torso. These exercises work the abdominal muscles, as well as the lower body through knee raises. To start, place your feet firmly on the ground with your feet shoulder-width apart. Then, raise your arms to chest height and twist your torso to each side.
Count to three, then lift your knee when you’re ready. Perform 10 repetitions with each leg.
You can also simply twist your torso without lifting your knee if the latter is still difficult for you. Another option is to bend your knees a bit to work your legs at the same time as your torso twists instead of lifting your legs.
Do bicycle crunches. These exercises consist of bringing one knee to your chest and, at the same time, rotating your torso in the opposite direction while lying on the ground. However, there is also a variation that can be done standing up.
To do this, stand with your feet firmly planted on the ground and shoulder-width apart and your hands behind your head. Raise your right knee and lean forward at the same time so that your left elbow touches your raised knee.
Repeat with the other leg (i.e. lift your left knee and lean forward so your right elbow touches it). Do this exercise for 1 minute.
Do an arm extension. Standing, he moves one of his legs forward. As you swing your leg in front of you, touch your opposite arm to your foot. Then, lower your leg back down, repeating the exercise with the opposite leg and arm.
Add more intensity to the routine
Incorporate higher speed steps in short intervals. Increasing the speed little by little, starting by doing it only once in a while, is a great way to gradually increase the intensity of the exercise. Just doing a much faster workout every few minutes will get your heart rate up so you burn more calories.
For example, you can move your fists toward the floor more quickly for 30 seconds for every 3 minutes of exercise, or raise your knees at a faster rate during side crunches.
Incorporate jumps. This is another way to add more intensity to your routine, as jumping jacks are high-impact exercises that allow you to burn many more calories than lower-impact exercises. To give you an idea, just by jumping rope, a 200 pound (90 kg) person could burn more than 1,000 calories per hour. One option for adding jumps to your routine is at the end of a sequence of steps.
You can start by alternating each side crunch with a jumping jack, or by pumping your fists toward the ground three times and then jumping up.
Include your arms in the routine. Not only is it recommended to use your legs, but also moving your arms will give your routine a greater intensity that will allow you to burn more calories. One way to do this is to bring your arms up as you roll your whole body by lifting them above your head or punching them forward in the air as you lower your leg after lifting it.
Try different patterns. This will also add more intensity to your routine. For example, you can do one rep on each leg instead of doing 10 in a row on one leg and then 10 on the other, or do one rep on each side and then two in a row on the same side.
In any case, the important thing is that each side of your body is exercised equally.
Contract your abdominal muscles. This will help you tone your core muscles better, especially if you do it while dancing. You may already be doing this without realizing it, but you should always pay attention to make sure it is.
Squeeze your abdominal muscles as if you were going to push yourself up or prepare for a push. This is a great way to further engage your core muscles.
However, this may be easier when the muscles themselves are involved in the exercise (for example, when performing side crunches or full body rolls).
Make sure your routine is safe
Wear the right gear. Keep in mind that aerobic dance includes both low-impact and high-impact exercises, so to practice it safely, you should wear a good pair of shoes and clothing that doesn’t limit your range of motion, as well as a sports bra if you are a woman.
Try clothing made of spandex or other materials that stretch easily, or opt for loose-fitting sweatpants and a simple, short-sleeved t-shirt.
Make sure you have enough space for your exercise routine. Aerobic dance is best suited for a small to medium space (like your living room or bedroom), but it still needs to be completely clear, with no obstacles like tables or chairs that you could bump into as you move. Take some time before your routine to clear out the space you are going to use.
Drink a lot of water. Regardless of the exercise you do, you should always stay hydrated. Therefore, you should have a bottle of water on hand and drink constantly before, during and after the routine.
To replenish what you lose through sweat, you should drink about 1.5 to 2.5 cups of water, or even more if your exercise is of a higher intensity or lasts more than an hour.
Stop exercising if you feel any discomfort. Keep in mind that overindulging in exercise, no matter how beneficial it may be, can lead to pain. So take it easy and don’t push yourself too hard. Also, don’t hesitate to stop if you start to feel uncomfortable exercising.
Some symptoms that are a good indicator that you should stop exercising are shortness of breath, pain in any part of the body, or general exhaustion.