Modern Indian dancing -- often featured in films made in the city formerly called Bombay -- is known as Bollywood dance. With moves made famous in movies like, "Slumdog Millionaire," Bollywood dance is a combination of classical Indian moves, folk dance, Latin and Arabic influences. While the Hindi musicals portray these dance numbers in extravagant costumes on big, brightly decorated movie sets, the moves can be copied at home or in a group setting for a tremendous dance workout.
Basic Moves
Begin with Indian-inspired music that has a strong dance beat. Basic moves for Bollywood dance include the shimmy and the plie bounce. To shimmy, stand with feet hip-width apart and arms loose at your sides, rocking your hips from side to side in rhythm with the music. The plie bounce begins with feet together, toes pointing out, and hands on your hips. Bend your knees and allow your pelvis to drop a few inches, then straighten your legs and bring your pelvis back up. Bounce up and down in-time with the musical beats.
Intermidiate Moves
Turn the plie bounce into a more challenging move by extending the downward motion as far down as you are able to go. Bend your knees out to the sides and drop your pelvis as close to your feet as possible. Rise back up. Rather than trying to perform this movement in-time with the music, move your body down with two beats, up with two beats. The mermaid move requires you to sit down on the floor, balancing on your tailbone. Keeping your feet together, bring your knees in to your chest on the right side, then straighten your legs out in front of you. Bring your knees in to your chest on the left side, then straighten legs out in front again. Do not allow your feet to touch the floor between moves.
Advanced Move
The plie bounce turns into an advanced move when it becomes the Bhangra bounce. Raise your arms, slightly bent at the elbows, above your head. From the starting position with your feet together and toes pointed out, jump slightly forward and drop your pelvis to the floor simultaneously, then spring back up to standing quickly. The movement is fast -- one count down and one count up. Use caution if you have problems with your knees.
Shimmy Variations
The shimmy movement, swinging your hips from side to side, can be incorporated into a Bollywood dance warm-up or cool-down. Use variations such as sitting up on your knees or shimmying while down on all fours. Add shoulder movements and hold in your abdominal muscles while doing these movements.
What to Include
According to the American Council on Exercise, dancing workouts are a good form of weight-bearing aerobic exercise, but your routine needs to include strength-conditioning and flexibility training in addition to your cardiovascular dance exercises. ACE recommends you keep your cardio at comfortable pace, allowing you to talk, but at a level that makes it difficult to sing. Strength-train with weights that you are able to complete 12 repetitions with and work all your major muscle groups twice each week. Stretch for a few minutes after every workout. Always check with your doctor before beginning a workout program.
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