Dance fitness workouts to try


The jury on the impact of the pandemic on fitness culture is out. While home gyms saved the day, let’s not forget the happiest workout of all: dancing. Here is your guide to dance forms that will get you in shape while having fun, and all safely in your home.


Yes, guys, pole dancing for fitness is a very real thing. And do men do pole dancing? Hell yeah. Men enthusiastic about MW also took a pole dance class last year before the pandemic, and had a blast.

Tania Sudan, a pole dance trainer in New Delhi, had a lot of male students before the lockdown during classes in her studio. They wanted to have a separate lot for the men, but the lockdown hit. Sudan continues to teach at home, but given space and security restrictions due to the pandemic, she has had to limit the number of students at home.

“Pole dancing supports every aspect of fitness you can think of. It is great cardio, helps tone your body, lose weight, build strength, flexibility. It’s a combination of everything. Plus, it also requires you to start developing grip, as there are many parts of the body – your hips, elbows, crotch – helping you stick to the stick. So even muscles you didn’t know existed are a part of it.

There are so many benefits to pole fitness, she adds. “It helps build confidence, because people start to love their body, they get stronger, so it also has a lot of emotional and mental stamina.”

However, pole fitness requires some training, says Sudan. “I would not recommend having a pole at home, because of the injuries that can occur on the pole. As a beginner, you can start working on your strength and flexibility before going to your pole class if you wish, as it will certainly be free, but it is not a prerequisite for taking the course. I offer online and offline courses, like so many others. Maybe you can clear your basics in an offline course, then join online courses to continue, ”she advises.


Dance Fitness

So much fun, so tiring, and such a great workout can be the hula hoop. Supriya Srivastav, a hula hoop artist and trainer, confirms that hula hooping has resumed during the pandemic, and she has a lot of male students who don’t go straight to classes, but learn by watching her tutorial videos on YouTube and via Instagram. “I have taught men among my friends and family offline, including my dad, who learned the hula hoop now at 63 and is having a lot of fun, ”she adds.

Juggler and hula hoop artist Gunjan Saraf says men typically practice the hula hoop out of curiosity rather than fitness goal. “Internationally as well, as far as I know, so far most of the guys who have embraced it do so as performing art or as supplemental flow art to complement their primary flow arts.” , he adds.

Srivastava says the health and wellness benefits of the hula hoop are less well known. “I started the hula hoop six years ago and when I saw its fitness benefits from losing 10kg myself, I realized its potential. I developed a class designed to align your energy, work on building strength and overall fitness, ”she adds.

Saraf has a similar opinion, as he directs me to a piece of research; The American Exercise Council (ACE) had done a study to find out if the strapping was right a breeze or serious exercise, and the data is for intermediate to advanced strapping. “A friend, who is a nutritionist, has helped a lot of people train yourself by recommending 30 minutes per day of waist strapping. I found most of these people to have a really hard time hitting the 30 minute mark. And they achieved tremendous weight loss results as they struggled to achieve the goal. Plus, the hip strapping and upper thigh strapping engage your abdominal muscles, ”he says.

Saraf had fractured both bones in his right wrist in 2017. After basic physiotherapy, strapping remained his form of physiotherapy and helped him improve and extend the range of motion in that hand or arm. .

“On an average of an hour of bodily practice, you can expect to burn around 350-400 calories, but that depends entirely on the intensity of your workout, of course. The hula hoop on the body starts with focusing on your heart, which is the energy center connected to all the meridians in your body, ”says Srivastava.

This time at home is the best time to pick up a hula hoop. Srivastava explains how.

“A major misconception is that you can circle with any size of hoop. Not quite true. As a beginner, you cannot choose just any size and should choose the right size. How do you do that? There are videos that will show you the correct way to choose a hoop, as well as links to where you can buy the hoop, ”she explains.


Dance Fitness

Anyone who has tried Zumba or any cardio dance before can tell you that it is exhausting and so energetic. Yes, you enjoy it, but you also feel the burn and need to catch your breath. Anushka Nandani, co-founder of The Tribe India, has had male clients from the start of her professional career. Many male clients are skeptical at first, but once they try this form of exercise they enjoy it and become regulars.

Nandani says that Zumba and cardio dance, both fast-paced cardio routines, have many benefits. “Music helps your mind relax, while your body is in constant motion. It helps you stay at a constant target heart rate which helps burn fat, is great for building endurance and for cardiovascular health. It works to strengthen the whole body and, in particular, helps build immense core strength, while also removing fat from the arms, legs and buttocks. As for the calories burned by this workout, it depends on the intensity level and cannot be set on a range because every body type is different and loses weight in different ways, ”she explains.

Fitness and cardio dancing is the easiest form of dance to perform at home. Nandani agrees and thanks the power of technology that allows us to grab online tutorials, YouTube videos, as well as participate in cardio dance, zumba and aerobics classes. An easy and fun way to stay fit and sane, you might say.


Dance Fitness

Men’s belly dance? Absoutely. Even more when you know how deadly it can be for your abs, core and more. You may have recently seen Sanjana Muthreja in Shanaya Kapoor’s videos, Muthreja says she sees more men approaching belly dancing, but as a form of fitness, not so much as a hobby. “Most of the requests are for fitness or dancers who need to incorporate belly dancing into their routines. Sometimes men who have been advised by doctors to strengthen their core have also approached to train, ”she adds.

Sravan Telu, trainer and activist, had a different experience. “I have seen men devote themselves more to this art form out of passion. I have never seen men learn oriental dance just to get in shape. People often think of belly dancing as fitness exercise. But in reality, it is more than that. We are able to control our body, ”he explains.

Giving an overview of how belly dancing works as a form of fitness dance, Muthreja explains, “Belly dancing helps with weight loss. If you belly dance continuously for an hour, you can burn around 250-300 calories. It’s more of a toning program. Belly dancing not only focuses on the core, but also helps to strengthen and shape the arms, waist, obliques, help correct posture, etc. It’s also a great workout for the legs – when you’re crouching lightly while doing a bit of hip movement, it helps strengthen and tone the legs. Belly dancing also helps lower back problems if you engage your core and maintain the postures correctly.

Belly dancing is another form of dance fitness that can be fully implemented at home through online classes. “Online learning has bridged the location gap, and people all over the world are now learning from me,” she says, and Sravan also adds that her dance company also teaches online. Belly dancing is surely the best way to accept yourself, love yourself and feed yourself.

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