Who says a belly fat exercise regime needs to be boring? Here are 6 dance forms that can give it quite a fun twist.
Does the thought of losing weight, especially around your belly, involve long, monotonous sessions at the gym? It might not have to be all that boring after all. If you are on the lookout for a more enjoyable yet effective belly fat exercise, then add a bit of dance to it. Yes, dancing can help you reduce the fat around your belly. Many dance forms such as salsa, hip-hop and even Bollywood dance are great for toning your waist. However, you need to be consistent and combine these dance forms with a balanced diet, proper hydration and adequate sleep.
Why is belly fat so resistant to weight loss?
Belly fat is notoriously hard to lose, due to a variety of physiological properties. It contains a higher concentration of alpha-2 adrenergic receptors, proteins found on nerve cells which slow down certain bodily functions such as fat breakdown, explains internal medicine specialist Dr Rituja Ugalmugle. Moreover, it is more sensitive to cortisol, the stress hormone, and prone to insulin resistance, which makes it easier to store fat.
The other fat in the belly is known as visceral fat. This type of fat lies within the internal organs and is tougher to metabolise than subcutaneous fat, or fat just beneath the skin. Genetics, hormonal imbalances, and bad eating habits are some contributing factors. However, doing the right belly fat exercise along with a healthy diet, stress management, and proper sleep can work well. Another fun way to lose belly fat is dancing. Read on to know which dance forms can be added to your belly fat exercise regime.
6 dance forms to add to your belly fat exercise
When it comes to an effective and fun belly fat exercise regime, there are multiple dance forms that can be tried out. Here are some dance exercises that can reduce belly fat and enhance fitness levels.
1. Zumba
Zumba is a fusion of high-energy cardio and core movements, thus it is ideal for burning calories. A good belly dance exercise regime is all about controlled abdominal movement, and a good core strengthener. This is what makes it ideal to do zumba for weight loss. It is also a great calorie-burner. According to a study, published in the Journal of Sports Science & Medicine, you will be able to burn 300 and 900 calories in just one hour of Zumba.
2. Hip-hop
Hip-hop dancing involves popping and locking, and this engages the abdominal and oblique muscles. This can be a good addition to your belly fat exercise regime as it helps you burn 500-700 calories in an hour. The fast-paced movements of the dance form require a lot of core engagement, and this helps in fat burning as well as developing coordination and stamina. A study, published in the Brazilian Journal of Physical Activity and Health, recommends hip-hop dance as a way to reduce weight in obese children and adolescents as this dance form increases flexibility, strength and endurance.
3. Salsa
Not only is salsa an extremely fun dance form, but it can be a great option to add to your belly fat exercise as well. Salsa dance involves quick twists and turns that enhance flexibility and calorie burn. Even if you are just a beginner, the dance form’s intense and fast-paced movements are sure to make you lose weight. It is a full-body exercise, one that engages your legs, arms, back as well as core.
4. Bollywood dance
Bollywood dance is a high-energy and full-body exercise that engages your core. Combining this dance form with aerobic moves for at least 30 minutes per day will help lose belly fat, says Dr Ugalmugle. Not only weight loss, it can also help build your endurance levels. A study, published in the journal Plos One, observed that participants felt that they had more energy, stamina, and muscle power after their Bollywood dance fitness sessions.
5. Belly dancing
Belly dancing is a dance form that focuses on your core muscles with flowing hip and abdominal movements. It tones the abs and helps reduce belly fat. You can burn up to 400 calories in an hour of belly dancing. This is why belly dancing moves, such as shimmying and wiggling, must be part of a belly fat exercise regime. However, these need to be combined with a balanced diet to lose weight.
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6. Aerobic dance
No belly fat exercise regime is complete without aerobic dance. This form of exercise improves endurance and reduces fat. The workout includes jumping, kicking, and stretching. This helps you burn more calories and helps reduce overall body fat, including in your belly area.
Can only dancing help you lose belly fat?
The simple answer is no. While dancing can be an integral part of your belly fat exercise regime, it needs to be combined with some other factors. “When it comes to belly fat reduction, what helps is being in a calorie deficit, cardio and total body strength. Along with adequate rest, stress management and quality sleep, combine dance exercises with a balanced, calorie-controlled diet,” explains fitness expert Wanitha Ashok. This diet should be rich in lean protein, fibre, and healthy fats for a more effective impact on losing belly fat. Reduce sugary and processed foods as they contribute to fat storage.
Hydration is essential to support metabolism and muscle recovery. Proper sleep, which is 7-8 hours per night, helps to control cortisol levels and reduce the fat storing caused by stress. Stress reduction through mindfulness, yoga, or meditation also maintains the balance of hormones. Strength training and cardio workouts in addition to dance moves further increase metabolism and promote all-round fat burning.
What else can you add to your belly fat exercise regime?
Some other exercises can directly target belly fat. These engage the abdominal muscles and strengthen the core. Crunches and bicycle crunches target both upper and lower abs while targeting obliques. Mountain climbers are a combo of cardio with core training and target the waist by sculpting it through the contraction of obliques. Burpees are a full-body cardio move that can help burn calories for total fitness. Performing these exercises regularly, along with maintaining a healthy lifestyle, promotes core strength, boosts metabolism, and reduces overall fat for a toned midsection.
While dancing as well as other exercises can make for a good belly fat exercise regime, it is important to be consistent at these. Also, following a balanced diet and keeping yourself well hydrated can accelerate this process.
Related FAQs
How often should I dance to see results in belly fat loss?
For visible belly fat reduction, you need to do at least 30-60 minutes of dancing at least 4-5 times a week along with a balanced diet.
Can dancing help reduce belly fat?
Yes, it can. Dancing is a cardio workout that helps burn calories and tone muscles, including the core. Consistent practice, combined with a healthy diet, can lead to fat loss around the belly.
