5 Ways to Build Extra Muscle in Zumba® Class

We all know what a great total body workout you can get in a Zumba® class. Did you know that you can also target certain muscle groups while you dance to get even better results? Here are our five favorite ways to tone up during class.

Focus on arms: Even though most merengue moves involve fast footwork, by drawing your attention to your upper body you can really tone your arms, too! Focus on sharp, strong arm movements and flexing your biceps and triceps as you move your arms side to side and up and down. Check out these simple yet effective arm movements that go with the merengue march here:

Focus on quadriceps: Reggaeton moves tend to be lower to the ground and provide a great way to use your body weight to tone your legs. Think about squatting a little lower into your stomps, squeezing through the leg during those heel taps, and pushing your legs a little farther during your destroza. Here are some tips:

Focus on hips and inner thighs: Caribbean rhythms like soca and Calypso use lots of moves that make us slide and swerve around the dance floor, making for a great hip and inner thigh workout! Learn some of the core moves that will work the hard-to-tone upper legs here:

Focus on your back: Salsa moves provide a great opportunity to strengthen your core – especially your back. Think about pulling your shoulders back, slightly squeezing your shoulder blades, and holding yourself up tall, engaging your core as you do the work. As you can see in this video, salsa is perfected with good posture!

Focus on abs: Middle Eastern dance offers a few ways to tighten your abs if you focus your attention there. When rowing your arms from side to side, use your obliques (the muscles up and down your sides) to hold your core steady. And, any time you lift your legs toward your core, you want to think about squeezing through the abdomen rather than just using your legs. Check out this video to see these moves in action.

Jennifer Lauren is a Zumba® instructor from New York. She blogs about teaching Zumba® classes and all things fitness at www.TheZBeat.com. You can follow her on FacebookorTwitter.

Jennifer Lauren

Jennifer Lauren is a Zumba® instructor from New York. She blogs about teaching Zumba® classes and all things fitness at www.TheZBeat.com.

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