dancing

by Self

Our friends at Self asked professional dancer Rachael McLaren which move helps keep her in performance-ready shape. She shares her fit secret below!

"Everybody is a mover; everybody is a dancer," says Rachael McLaren, a dancer for the Alvin Ailey American Dance Theater in New York. So how is it that pro dancers (and their amazing dancers' bodies!) often manage to strike us speechless and move us to tears? "[Dancing] is my way of communication," she explains. "My job is to refine the way I can open my body and express myself."

In order to keep those messages flowing from her lithe figure, McLaren has to keep every part of her body strong and limber — including her arms and core. "I do a lot of partnering," says the dancer, who'll be performing with the Ailey company at a Lincoln Center engagement. "You have to have a lot of strength to be able to lift up [others], and [to] be thrown around and do all the choreography that we do!"

Every dancer in the company does some version of the push-up as part of their routines, and McLaren swears by the half push up to keep her arms and midsection tight. So . . . what if the closest we'll get to dancing is the two-step and Electric Slide? We're thrilled to be a half-step closer to getting that dancer's body, right?!

The Move: Half Push Up

by Lizzie Fuhr

As someone who loves to dance, I sometimes find it difficult to motivate myself and push the limit outside of a classroom environment. If you can relate, then you'll want to check out The Doonya Bollywood Workout ($25 for three DVDs). I can say with confidence it's one of the most fun dance DVD series I've worked out with to date.

Bollywood-style dance workouts have caught on for good reason, and the two Doonya instructors, Kajal and Priya, are the perfect ambassadors for this high-energy cardio craze. Their infectious smiles and positive energy transcend the screen, but more importantly, quality instruction keeps you connected to your workout from start to finish. The Doonya Workout is a three-part series, so keep reading to learn what to expect from each of the three DVDs.

by Lizzie Fuhr

Stepping into a Latin-dance-inspired Zumba class for the very first time can be overwhelming. Between all the new faces and loud music, the whole scene can be a little unnerving. If you've always wanted to check out the "fitness dance party" for yourself, these eight insider tips will give you a sense of what to expect before heading into this fast-paced workout. This way you can leave your nervous feelings at the door and focus on the fun!

1. You're going to sweat: Committed gym rats will be surprised at the amount of sweat that builds up during class. There's an opportunity to take a quick break between songs or whenever you see fit, so be sure to bring a big bottle of water and a small towel. Trust me: you'll be happy you did.
2. Rock the right shoes: There's no need to invest in a pair of dance sneakers if you're not sure Zumba is right for you, but choose footwear wisely. Traditional running shoes are designed for front-to-back motion, and Zumba is all about the side-to-side movement and pivoting. Check out the bottoms of your sneakers at home, and wear the pair with the thinnest sole and most basic tread pattern — anything with ankle support will be helpful too.
3. Expect a mix of levels: Don't worry about being surrounded by the crew of So You Think You Can Dance. There will be a number of people who attend class regularly, but you'll find a mix of all levels, shapes, and sizes at Zumba. Certain hardcore dancers will be jumping and taking things to the next level with every step, while others will choose to take a break midsong. You're encouraged to do whatever feels right for your body.
4. Don't stand right up front: Even if you can't wait to get started, don't stand front and center at your very first class. Find a spot in the middle or toward the back. This way, you can get a grasp of the steps and follow people in front. After you attend a few times, try out different locations all around the room to see what you like.

Keep reading for four more insider tips.

by Lizzie Fuhr

With degrees in both exercise science and dance, Ballet Body creator Leah Sarago found that performing muscle-lengthening exercises resulted in the feminine physique so many women are pining for. Leah currently has a number of DVDs out, but I was particularly taken with her Ballet Body Core Workout ($20). The 45-minute video offers a combination of standing abdominal exercises, movement sequences, and mat work.

Ballet Body Core Workout engaged my abdominal muscles as promised, but I also found it to be an effective full-body workout. I felt the burn in my core, arms, legs, and butt from start to finish.

Keep reading to learn why I loved this workout.

by Lizzie Fuhr

Certain dance or hip-hop classes might seem intimidating, but Zumba attempts to alleviate any trepidations. If you've ever wanted to try a dance class but feel like you have two left feet, Zumba is a great intro into the world of dance cardio, and best of all it's a fun way to sweat and let loose while burning calories.

The choreography isn't (too) complicated: Most dance workout classes take the traditional add-on choreography approach, but Zumba is different. If there's a tune you're not loving or a move you just can't seem to master, that section of the class will be over in a few minutes. You start all over again with a new song and a brand-new set of steps. The constant change keeps things feeling new and exciting, and there's always a chance to start fresh.

You'll build coordination: Past dance classes may have left you feeling defeated at your lack of innate dancing skills. At the start of Zumba, you'll often hear instructors yelling "just keep moving!" In Zumba, as long as you're continuing to move, you're doing the workout right. There's no emphasis placed on who has the best grasp of technique; effort is everything. And the more you go to class, you'll find that your coordination and balance continue to improve — testing these skills will only make them stronger.

It's easy to go at your own pace: Depending on your body's needs, you can make Zumba a high-impact or low-impact workout. Hardcore dancers can keep up and stay challenged by quick, sharp movements and extra jumps, while beginners can move at whatever pace they can handle. At the end of each song, you're free to grab water, wipe off with a towel, or take a quick breather. Zumba's premise is all about feeling good, working hard, and taking care of yourself.

You'll leave feeling refreshed: After a tough cardio workout, sometimes you leave feeling wiped out and ready to hop back into bed. While Zumba is challenging, I always leave feeling energized, light, and ready to tackle the rest of the day with a positive perspective. It truly lives up to the "fitness party" hype.

by Lizzie Fuhr

For any Zumba or hip-hop aficionados looking to add a little variety to their home workout routine, the Latin Cardio Party ($10) makes a good option. From warmup to cooldown, the entire workout takes less than 45 minutes to complete, and all three short Samba, Cumbia, and Reggaeton dance routines are easy-to-follow and plenty of fun.

While each segment has its own distinct flavor and choreography, all three flow together to form one cohesive workout. I was happy to find out that there was no reason to break up my rhythm by pausing, stopping, or going back to the main menu during the workout. Instructor Emily Naim brought down the pace when necessary, and then hopped right back into the dancing.

Keep reading to learn how much dance experience is necessary for this DVD.

by Anna Monette Roberts

You might think that only athletes, runners, and cyclists train strenuously enough to refuel on protein-, carb-, and electrolyte-rich snacks before, during, and after a workout, but dancers need nutritious ammunition as well. Most dance halls that teach genres like salsa, lindy hop, or ballroom will have a social dance after the lessons so you can practice your newly obtained moves in a safe and friendly dance setting. Lessons and the social dance can add up to three to four hours and work up a serious sweat.

If you aren't eating the right things throughout such an intense round of dancing, you run the risk of experiencing DOMS, or delayed onset muscle soreness. Besides sore muscles, DOMS makes you feel exhausted, nauseated, and practically hung over the next day. An average 130-pound woman will burn 324 calories per hour of dancing, and if you plan to stick around for the social dance, you could burn up to 972 calories in a three-hour dance period. To keep your body adequately fueled for the exercise itself and to quickly recover for your next dancing round, here's a breakdown of what you should be eating and drinking.

Keep reading for the breakdown.

by Heather Dale

Zumba certainly took 2011 by storm. And what's not to love? The Latin-dance-inspired cardio class helps tone and sculpt the body while celebrating your backside region — thank you Zumba! If your workout routine could handle more rhythmic high-energy dance moves, or you just want to spice things up for 2012, you may want to check out Batuka. This new dance workout is considered by some to be one of the things to watch for the year ahead, as teacher training courses launched in North America this past Fall and European expansion is on the horizon as well.

Keep reading to learn more about Batuka.

by Anna Monette Roberts

Emmy-nominated choreographer Stacey Tookey is famous for her work on So You Think You Can Dance, but she's also worked with many celebrities, including Christina Perri, Justin Timberlake, Celine Dion, Bette Midler, and Michael Buble. Initially pursuing a career in classical ballet, Stacey has since done work across all dance genres including jazz, hip hop, and contemporary. We learned more about what inspires Stacey's work as well as how she keeps her body healthy and fit despite her demanding schedule.

FitSugar: What inspires your choreography?
Stacey Tookey: My inspiration definitely starts with music. Especially for So You Think You Can Dance, you have to get the music approved beforehand, so I don't start the choreography and the whole concept before approval. I pick music I'm drawn to, sometimes because the artist's voice is so pretty, raw, and passionate. I also love violin, because it tears at my heartstrings. I want to choreograph something that makes people feel something and walk away with an impression and an emotion. I am also drawn to new artists.

FS: Can you tell us how you "discovered" Christina Perri?
ST: When I choreographed "Jar of Hearts" on SYTYCD a year ago, Christina was not signed, and she was trying to make it as an artist while working at a cafe in Beverly Hills. The first version I heard wasn't even a produced version – it was on my friend's computer. She got the song produced so it could be on the show. Her manager put it on iTunes just in case viewers wanted to download the song. At the time, no one had heard of her. The night it aired, she was the number one googled thing in the world. The next week she was flown to NYC to choose from a handful of record labels wanting to sign her, just from her exposure on SYTYCD. I saw her last week at the end of her headlining tour, and seeing her on stage like that made me cry. I felt like a proud parent. People like that are unseen all the time, but I'm glad that I had something to do with her success.

Read more about Stacey Tookey.