Hip-hop dance engages every muscle in the body with emphasis on the core. Many hip-hop dance moves require simultaneous movement of two or more body parts, which makes this form of dance a fun yet challenging way to get in shape. Hip-hop exercise classes are mainstream in most health and fitness facilities and dance studios. If you prefer trying to bust a move in the privacy of your own home, choose one of the many hip-hop fitness DVDs on the market.
Class Format
A hip-hop dance exercise class is similar to that of an actual hip-hop dance class, with more emphasis on safety. There are many different styles of hip-hop exercise classes and the formats vary from instructor to instructor. Many classes will offer a dance style warm-up with body isolations of the neck, shoulders, torso and hips. The cardiovascular section of the workout will include hip-hop choreography that lasts from 30 to 50 minutes. This is followed by a five- to eight-minute cool-down and stretch.
Benefits
Hip-hop dance can burn 400 calories or more per hour, notes Dr. Howard LeWine of Brigham and Women's Hospital. This workout is nonstop movement that engages every muscle in your body and requires major core strength, which will help tone and sculpt your stomach. Most moves in hip-hop use a semi-squat position, engaging the entire lower-body, making it an effective way to tighten the butt and thighs. Hip-hop choreography often requires different movements from multiple body parts at once, which is an excellent mental workout.
Misconceptions
Hip-hop dance fitness classes are for anyone who wants a fun workout. No prior dance experience is needed to take a hip-hop dance exercise class, just a willingness to move your body to the beat. Many people steer clear of hip-hop classes because they think the movements will be too hard. Instructors will break down the moves and offer varying levels from beginner to advanced, making it easy for anyone to participate.
Moves/Music
A hip-hop dance fitness class uses moves from urban, street and popular culture, set to classic to contemporary hip-hop and rap music. Most moves are performed on the upbeat opposed to the downbeat, giving hip-hop a loose yet sharp look. Shoulder shrugs, torso and hip isolations and knee lifts are all basic hip-hop moves. Hip-hop fitness classes simplify and stylize hip-hop dance moves to fit into a fitness format, where the choreography is taught without pause and builds in tempo.
Precautions
While hip-hop dance exercise is an excellent way to get in shape, it can also be jarring on your back, knees and ankles. Keeping your back in proper alignment, abs engaged and knees soft will help you alleviate stress. Decrease stress on your back, knees and joints by modifying your plyometric movements to a lower-impact version.
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