Get fit with ZUMBA
Wednesday 02 March 2011
Awards season is in full swing, ceremonies such as the Baftas, Grammys, BRITS and MOBOs are grabbing the headlines. With all eyes on who’s wearing what and how they’re wearing it, Zumba® Fitness has put together some simple steps to have you looking and feeling better than your favourite A-list stars in no time.
Whether it’s Jennifer Aniston’s arms, J-Lo’s derriere or Gwyneth’s legs, with a few key moves you can not only dance yourself fit, but have fun while doing so.
ARMS
For arms that will make Madonna blush, Zumba® Fitness recommends these moves:
Beto Shuffle
This trademark move works at toning the triceps and shoulders.
How to do it
Move your arms from side to side in a “hitch-hiking” motion.
Flamenco arms
Flamenco is such a strong rhythm which incorporates lots of different arm moves to interpret the music. Ideal for once again targeting the shoulder area and also strengthening the muscles of the upper back (trapesius and rhomboids) to encourage good posture – perfect if you spend all day slumped over a desk.
How to do it
One arm reaches up and one arm reaches across the body whilst rolling the wrists like playing castanets.
BUM
For a robust rear, work it as follows:
Zumba® moves are amazing at toning this area. Hundreds of squats are hidden in our workouts so you probably won’t even know they’re there.
Side salsa
When this step is taken wider it becomes a great squat! Keep that salsa flavour to keep the fun, flare and to hide the boring monotony of doing hundreds of squats in the gym.
How to do it
Step your foot to the side then together on a one, two, three salsa rhythm. Replace the side step with a squat.
Destroza
A reggaeton step which tones the bum area.
How to do it
Destroza means destroy which give you an idea of its impact on the bum and waist. Stand with the feet wider than hip distance and your knees bent, move the hips from one side to the other making a “U” shape.
TUMMY
Banish bloated bellies and tone your core with the following:
The waist area is the first place people notice toning and firming up after attending Zumba® classes. Most of the Latin styles of dance incorporate hip movements working the obliques and eating away at those muffin tops.
Merengue 6 Count
A really basic merengue march can effectively tone the waist. Beto teaches by asking people to march like they need the toilet. When doing this, people will naturally tighten the abs and the movement in the hips becomes more pronounced.
How to do it
Keep marching the feet whilst taking the movement side to side crossing the central step.
Belly dance
Shaking the bum is fun and it works at toning and shrinking that waistline.
How to do it
Place one foot forward on the ball of the foot. Squeeze the hip up and forward and speed it up to work harder.
LEGS
Leave the tights at home and perfect your pins with these great Zumba® moves:
Most of us spend all day walking around and moving our legs forwards and back. In a Zumba® class we do lots of lateral sideways movements and steps which work at toning and strengthening both outer and inner thighs.
Cumbia Basic (ghetto variation)
This cumbia step is a favourite in classes as it doesn’t take many repetitions for you to really feel it working and toning the thigh area.
How to do it
Keep all of your weight on your back leg, keep the spine long and pull your navel into your spine. Move the front leg forward and back.
Cumbia 2 Step
Also known as the limping step or broken stiletto, should disaster strike at the Christmas party at least you’ll have a great step to disguise it that will tone the calves and thighs.
How to do it
Stand with one foot flat and one on the toe, bend both knees, move the feet stepping on the flat foot then the toe. Keep the head level and circle the hips at the same time.
