Core strengthening is essential to a balanced exercise program. MayoClinic.com states that strengthening your core muscles helps to maintain better balance, improve posture and boost your energy to better perform daily activities. Integrating core strengthening into a dance-based fitness workout can make your core training more enjoyable while toning your mid-section.
Hip-Hop
New York Magazine columnist Sari Botton said in 2007 article "Tested: Tilt, Tuck and Tighten" that incorporating hip-hop dance moves with core work can help slim and tighten your stomach. Tightening the abs while exhaling vigorously is an effective technique for engaging the transverse abdominis, the deepest abdominal muscle. Maintaining abdominal contraction helps strengthen your core while protecting your back. Dancing to hip-hop beats also keeps you moving at a moderate to vigorous intensity, allowing you to maintain your target heart rate and reach the fat-burning zone.
Belly Dancing
The American Council on Exercise recommends belly dancing as an effective cardio and core workout, as one hour of belly dancing can burn up to 400 calories. Isolation exercises are integral to the practice of belly dance and require focused strengthening of core muscles. To perform an isolated hip movement, for example, the abdominals must be contracted in order to stabilize the torso and emphasize the move. Rhythmic music and repetitive movement also characterize this dancing art, making it an effective cardio and core workout. Additional benefits include improved posture, sculpted arms and increased flexibility in the back.
Latin-Style Dancing
Zumba and other workouts incorporating Latin dance moves keep you moving, as you burn calories and sculpt your core. Latin-style dancing is based on rhythmic movement while maintaining proper posture. Salsa, cha-cha and meringue all require moving to the beat, swinging your hips and keeping the core muscles contracted. Repetitive movements, increased heart rate and abdominal contractions involved in Latin dance create an effective core and cardio workout.
According to Beth Cooney's article "Exercise With a Kick" for CTPost.com, those who stick to a regular Latin dance and core routine will lose weight, improve posture, and gain more flexibility in their legs.
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