Zumba is an aerobics class that combines cardiovascular exercises with Latin-based dance movements. Zumba blends merengue, salsa, reggaeton, cumbia and samba, among other dance motions. Samba touch, merengue march and Cuban salsa are three types of Zumba movements that will target your calf muscles.
Samba Touch
The samba touch is a basic movement that is performed to Zumba songs that have a samba rhythm and targets the gastrocnemius and soleus muscles in the calf. Begin by distributing your weight evenly and standing tall with your feet hip width apart. Raise your right heel off the ground so that your weight is on the top of your right foot and toes. As you move your hips slightly to the left, lower your right heel down and quickly switch your weight as you begin to raise your left heel off the ground so that your left toes are pointed on the floor. As you get this move down to the beat, you can then begin to switch from one foot to the next by hopping and switching your weight from one foot to the other. A more advanced approach is to switch your weight from your heel to your toe and step each foot in front of the other as you switch.
Merengue March
The merengue march is a basic step that is performed by marching in place and works the top and lower parts of the legs. Begin by lifting one foot off the ground by landing on the ball of your foot, then switching to the other foot. As you march, begin to move your hips from side-to-side. Change your march by lunging one leg to the side, then switching your weight and stepping to the other side with your opposite leg.
Cuban Salsa
Basic salsa movements can be performed by stepping forward, back behind or from each side of your body. Cuban salsa particularly targets the calf muscles because of the side step performed and the weight that is placed on the lower leg. Begin by standing with both legs hip width apart. Take a step with your right leg out to the right side of your body and slightly bend your knee as you place your weight to your right side and place it to the floor. As you move your hip, transition your weight back to the left as you step your right foot back to the starting position and transfer your hip as you step your left leg out to the left side of your body and repeat. Your movement will come from your hips, but the slight bend in your knee will directly target your calf muscles.
Tips
Zumba is a great hip workout, but when you start out, your hips might not move. Start basic and just get the steps down with your feet before you try adding your hips or arms. Once you get the feel of the rhythm and practice enough, your body will naturally move your hips and arms. If you have an injury, you can modify some of the movements. Consult a doctor before you begin Zumba and always listen to your body. You don't have to jump or twist if it is too much for you. You can always just march in place to keep your heart rate going for active recovery. Make sure you have proper shoes that can pivot easily. Make sure you have enough room to perform the movements safely. Always perform a proper warm-up and start slow. Make sure you perform a slow cooldown and stretch after each Zumba session.
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