Increased belly fat, especially the deep inner fat puts you at the risk of chronic disease, including type 2 diabetes and heart disease. Dancing no matter what your age, weight or health status can help to melt away the fat. You can borrow moves from hip-hop, belly dancing and jazz to tone your muscles and shed that extra fat.

Effective dance routines for weight loss are mainly ballroom dance like Tango, Jazz, Cha-cha and Pasa Doble or street dance forms like salsa and hip hop. These high energy dance routines can be compared to an intense workout at the gym and often yield the same results.

Time to put on the music and warm up for an active dance session.

Step Hop

  • Stand with feet hip-width apart, knees slightly bent, hands on hips.
  • Step forward with right foot, then lift left knee to hip level as you hop straight up on right leg.
  • Land with feet together.
  • Do 16 reps, alternating sides.

Camel Twists

  • Stand feet hip-distance apart. Press your chest forward as you arch your spine. Keep your shoulders retracted and your arms at your sides.
  • Reverse the action by drawing your abs in, tucking your pelvis and allowing the shoulders to press forward.
  • Continue to work the ripple for 60 to 90 seconds.

Belly Roll
Master this skill, to target your rectus abdominis.

  • Stand with your feet hip-distance apart and your arms floating alongside you, slightly to the back.
  • Breathe in to expand your ribs and pull in the lowest portion of your abs.
  • Relax your breath, expand your lower belly and draw in the upper region of your abs.
  • Alternate the moves to create a wavelike movement. Work your way up to 30 seconds or longer.

Lunge Jumping

  • Stand with feet hip-width apart, knees slightly bent, arms extended overhead.
  • Lunge forward with left leg, bending both knees 90 degrees.
  • Jump straight up, switching legs in midair, so that you land in a lunge with right leg in front.
  • Do 12 reps, alternating sides.

Hip Circles
Put on some swanky tunes to get you in the mood. Belly dancers work every aspect of their core.

  • Stand with your feet hip-distance apart. Lift your arms slightly to the sides of your body.
  • Shift your hips right and left to get them warm.
  • Move into a circular motion — move your hips right, back, left and front. Repeat in the opposite direction. Keep the move going for about 90 seconds.

Have some fun, and watch the fat melt.

Lose Belly Fat

Lose belly fat fast! Shed inches off your stomach
Sounds a bit like an infomercial. If it was that easy, we would all have flat stomachs and six pack abs.
Many people believe that to shed those unwanted pounds, you must do 100 abdominal exercises or 500 crunches each day.
Although these will help build and strengthen your abdominal muscles, they have nothing to do with losing body fat, especially in your stomach.
Stomach fat is one of the most problematic areas for many people, especially as we age.
Looking for ways to flatten your stomach goes beyond just doing ab exercises.
You may be thinking that “she’s crazy; of course I have to do the best ab exercises to get a flat stomach”.
The fact is that building and toning your stomach will do very little to help you lose belly fat and flatten your stomach.
Don’t put away your exercise mat as you will want to do stomach exercises as well. But to really shed that excess body fat (in order to show off your toned stomach), check out the tips below.

How to Lose Body Fat

To start reducing your belly fat you need to think in terms of losing excess body fat. Unfortunately you cannot spot reduce only the stomach but must lose and reduce all the unwanted fat.
To do this you must do two simple things; 1) start eating healthy and 2) do aerobic exercises.
Additionally, you should also reduce stress and get a good night’s sleep. Now you’re asking yourself, “What does this have to do with losing belly fat”.
Well, if you want the ultimate flat stomach, then you have to reduce the fat that surrounds your abdominal muscles.
In order to do this, you must eat the right foods, reduce stress and get good sleep. Keep reading to see how each of these help to flatten your stomach.
Fat around the belly is just one of the signs of metabolic syndrome.

Eating Healthy

Although there are claims that certain foods will melt away the fat, the truth is no certain foods have the magic to reduce fat. But if you start eating healthy and consume fewer calories than you burn, then you will begin to lose fat.
Just to clarify, you will not automatically lose belly fat first.
Your genetics is what determines where you will shed fat first.
But don’t be discouraged, as you continue to lose fat you will eventually lose fat everywhere, including your belly.
Whether you are trying to lose weight or just lose belly fat, the foods you select can play an important role. Try to minimize the amount of calories from sugars and fats.
Also select whole grain foods and skim milk.
And don’t forget to add veggies and fruits to your healthy diet. You may want to check out these metabolism booster foods to add to your healthy menu.

Aerobic Exercise

e of the best benefits to exercise is burning calories and fat. Aerobic exercises are the best way to get the higher calorie and fat burn from your exercise efforts.
You should aim to get 30 minutes of aerobic exercise at least 3 times a week, more if you really want to lose belly fat faster.
Your aerobic exercise could be something you enjoy like dancing, jogging, water aerobics or just walking for exercise. If you are just starting an aerobic exercise routine, start our slowly and remember to stay within your target heart rate zone.
Try these weight loss workout example weekly routine. There’s an example for beginners and intermediate level and they include both aerobics and strength training exercises.

Reduce Stress

Stress can cause many different health related issues from high blood pressure to chronic heartdiseases. But stress also is a main cause to weight gain and increased body fat.
When a person is stressed, the body prepares itself to either fight or get the heck out of there. This “fight or flight” response is your body’s way of protecting itself in stressful situations.
What happens when you are stressed is your body releases adrenaline, cortisol and insulin. What doe’s this mean to you? Well, the increase in cortisol can cause you to feel hungry and can increase fat production.
This extra fat generally settles in your stomach, creating more belly fat. The extra insulin can also cause higher levels of fat as too much insulin sends a signal to your body to start storing fat.

Another great benefit of exercising is to reduce stress. So by adding aerobic exercises to your weekly routine you are not only reducing stress, but you are able to lose belly fat. Be sure to read about all the benefits to exercise.

Get More Sleep

Getting more sleep can help in a couple of ways to help you lose the fat. One, when you are more rested you are able to exercise at a more intense level and/or can exercise for a longer period of time.
And now that you know you need aerobic exercises to lose belly fat, you want to make sure you are well rested and up for the challenge.
Secondly, studies have shown that those who get less than four hours of sleep per night are 70% more likely to be overweight or obese.
Lack of enough sleep lowers leptin, which is a protein that helps suppress appetite and tells the brain when you are full.
Also, lack of sleep can impact the production of insulin, which is needed to regulate the blood sugar level.
If you have already read my “Metabolism Booster Foods”, then you know that too much insulin in your system can cause your body to store foods as fat.

Abdominal Exercises

Although doing abdominal exercises does not reduce your belly fat, it will help strengthen and tone these muscles. So, once you have reached your goal to lose the fat, you will have toned abdominal muscles.
There are many abs exercises; in fact there are probably at least 100 abdominal exercises. This does not mean you have to do all 100, but just pick some that will strengthen and tone all the abs muscles. Visit the abdominal exercises page to see a list and links to instructions and illustrations on many common ab exercises.
In addition to the helpful article mentioned above, you can also use these free weight loss tools to help you lose belly fat and to help you track your progress.
There are calculators such as the target heart rate calculator, a weight loss calculator and even a free printable weight loss journal.

Additional Articles

Abdominal Crunches
Use these free fitness videos to workout your stomach to help tighten and tone those muscles. Crunches are a great way to work the rectus abdominis muscles, also known as your six pack.

Quick Weight Loss Tips
Want to jump start your weight loss? Try this healthy tips to lose weight quicker without resorting to fad diets.

Fat Burning Exercises
Put your fat burning furnace into overdrive with the best fat burning exercises.



Faster Way To Fat Loss – Ab Workouts At Home

Faster Way To Fat Loss – Ab Workouts At Home
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Dance workout exercises have many advantages compared to other methods of workouts like Cycling, Elliptical, step Aerobics, Martial Arts Running, HIIT or yoga daily workouts. Cardio workouts helps you to build a perfect body; building up muscles and working on well build chest, strong legs, six pack abs or 6 pack, bicep and triceps, shoulders, thigh, breast, firm breast, butt muscles and great calf muscles.
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5 Wild Dance Workouts That Burn Belly Fat

On June 15, the National Dance Week NYC festival kicked off with a flash mob in Union Square. The 10-day festival is an extension of the nationwide celebration of dance that was April 22-May 1. From June 17-26, participating dance studios in New York are offering free dance and dance fitness classes or discounts.

For a week, I watched a You Tube instructional video and tried to teach myself the fast-paced numbers to get ready for the flash mob. Learning the dance was a great workout I could do at night in my room and a perfect way to stay active after a long day of work. I was nervous and intimidated by the crowd, but the adrenaline rush was well worth the embarrassment. Performing gave me a sense of achievement, not to mention I could cross it off my bucket list.

Want to give dancing a whirl? Here are five other crazy ways to bust a move and get in a great workout while you’re at it:

Glee Club at Crunch Fitness

Calling all Gleeks! Singing is not optional in Crunch Fitness’ Glee-inspired dance class. The dance and vocal adrenaline workout is described as a mix of stylized dancing with hip-hop and Broadway flair. For those that aspire to be the next Rachel Berry or want to move like Mike Chang, this class is for you.

Michael Jackson-Inspired Dance Class

Want to thrill your friends with your sweet moves and moonwalk your way to a toned dancer’s body? Try a Michael Jackson dance class. The King-of-Pop-inspired classes are gaining popularity in studios across the country. Broadway Bodies Dance Studio in New York offers Michael Jackson Mondays that teaches the icon’s signature choreography as well as some moves from his days as a Jackson 5. Beat the workout blues with an upbeat MJ course.

Vegas Stiletto Fitness Class

Ditch your sneakers and unleash your inner diva in a Vegas Stiletto Fitness class that will make you feel sexy and sweaty. Though this class is based in Las Vegas, there are plenty of other fitness classes around the country that sport heels and teach sexy dance moves. Dancing the night away in heels is killer on every girl’s feet, but after a few session in this class you’ll learn to rock heels like a pro and be ready to last all night on the dance floor.

Hooping

If you’re looking for a way to work your core while reliving your childhood playground days, hooping is an excellent workout. Hooping strengthens your core muscles and can even help build cardiovascular endurance. Put your body to motion in a hoop fitness class, where participants swivel their hips and move the hoop through their legs and arms to create a total body workout.

Wii’s Just Dance or Kinect’s Dance Central

If you’re too busy to make it to the gym, you can two-step in your living room with Wii’s Just Dance or Kinect’s Dance Central. Both games challenge players to mock the dance moves on the screen and burn some serious calories (just check the “sweat meter,” which counts calories burned in Just Dance) in the process. Pick a genre and start grooving right in your living room for an excellent workout that is more fun than work. The best part is it allows for two players! So grab a friend or bond with your kids while battling it out to see who has the best rhythm.

Photo: NDW-NYC

  • By Alison Gammon

Does Belly Dancing Make Your Belly Fat?

The following is a post by Portia Lange, Founder and CEO of Belly Motions.

Does Belly Dance Cause a Pooch?

As a fitness professional and Belly Dance Instructor for over 10 years, I have been asked this question time and time again. Women, men, and students alike have gently (and sometimes blatantly) played around with the idea that Belly Dance creates a “pooch” of fat in the abdomen. My response? “If belly dancing makes your belly fat, then I should have an OBESE belly by now!”

The truth is belly dancing does NOT make your belly fat and it does NOT cause a pooch, in fact, it does just the opposite. Many of the isolations used in Belly Dance center around the continual contraction of the rectus abdominus, obliques, quadratus lumborum, and other surrounding muscles of the “core”. Over time these muscles begin to strengthen providing great benefits such as improved posture, coordination and balance (think of Belly Dance movements as a form of fancy sit-ups!). In addition, belly dancing increases caloric expenditure (it burns calories!), improves heart and lung function, and is a great form of low-impact exercise.

Now, what DOES cause the belly to have a pooch is constipation, pregnancy*, lack of muscle tone in the core and excess adipose tissue (fat!).

*I recommend that postpartum women take Belly Dance classes to tighten their abdominal wall muscles to help pull everything back into place.

Belly Dance welcomes women of all shapes and sizes. So Shimmy on my sisters!

Q: Then why do so many Belly Dancers have pooches?

A: Because ANY woman can learn to Belly Dance! There’s no age, weight, height or body type required to learn! We see women of all makes and models expressing themselves via the empowering art of Belly Dance because the movements are attainable!…not to mention gentle, feminine, sensual and FUN! There’s no major stress on the body, and no extreme flexibility required. Simply learn how to control your muscles and voila!, you’re belly dancing!

So there ya have it folks. Belly dancing does not cause belly fat or belly pooches! People erroneously equate “Belly Dance = Pooch” because FORTUNATELY, BELLY DANCE WELCOMES WOMEN OF ALL SHAPES!!!…BELLY FAT AND ALL!

…I’ve also been asked if belly dancing “messes up your organs or is bad for your stomach?”…and that my friends is a whole other blog. Although I think you may already know the answer to that one!

Does dancing burn fat

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