Belly dancing is a popular dance form that has been around for centuries. It is primarily performed by women and is primarily focused on the hips and thighs, although it does require some arm movements as well. For many of us who are trying to lose weight, belly dancing may seem like something that would assist with weight loss, or at least contribute to it. However, is belly dancing really a good workout? Can it be used as an effective method of weight loss, or is it just another myth associated with this dance form? In this article, we will separate the facts from the myths about belly dancing, and determine for ourselves if this is something that will provide us with a weight loss benefit.
It’s a myth that belly dancing will give you the six-pack you’ve always wanted. While it does target some abdominal muscles, this dance is not intense enough to produce a six-pack.
It’s a myth that belly dancing will make your metabolism skyrocket, causing you to lose weight at an alarming rate. In fact, belly dancing doesn’t even burn enough calories to qualify as good exercise.
However, this is not to say belly dancing can’t contribute to your well-being.
So what are the facts? Can belly dancing be used to lose weight, or not?
First of all, it’s important to note that belly dancing (like other dance forms) is considered by many to be an aerobic exercise, and is considered by many to be a form of ‘cardio’ that can help to increase cardiovascular endurance (1).
In addition to cardiovascular endurance, cardio workouts can also help to burn calories, thus helping with weight loss.
According to the American College of Sports Medicine, it’s recommended that people try and get at least 30 minutes of cardiovascular exercise on most days of the week in order to help with weight maintenance and general health (7).
Going by this information, belly dancing consistently performed for at least 30 minutes on most days of the week could result in weight loss.
Furthermore, belly dancing targets abdominal muscles, a region that many of us are looking to strengthen and shrink because this is where our excess body fat stores accumulate.
The movements involved in the dance form can help to tone muscles and improve the appearance of the midsection,
Lastly, belly dancing requires some arm movements as well, which will increase strength in the arms and shoulders while also working out many of the smaller muscles found in this region.
It’s important to note that belly dancing does not burn as many calories as many other exercises. The reason is that the duration and intensity of the exercise are not high enough to burn a significant number of calories.
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While you may choose to belly dance for leisure, there are professional classes that use belly dancing for fitness. Such classes are structured and more intense to produce desired results. While taking these classes, you’ll enjoy the many benefits of cardiovascular exercise which include:
Keeping your heart rate up for an extended period of time can help strengthen the cardiovascular system, so that your heart is able to pump blood more efficiently (1).
Following a more intense cardiovascular workout, you’ll burn more calories than if you were performing an exercise that was less intensive. This will help with weight loss, as long as you’re also making some healthy dietary choices.
Cardiovascular exercises that involve moving the entire body (not just using arms and legs) can help to improve flexibility and mobility (5). When you’re more flexible and your muscles and joints are more mobile, you’re less likely to experience injury or strain working out or performing daily tasks.
Cardiovascular exercises (such as dance) release endorphins in the body. This makes you feel good, which can help boost your mood and relieve stress (3).
Exercise stimulates the lymphatic system, which in turn produces more infection-fighting white blood cells (4). This helps to strengthen your immune system.
Last but not least, increased cardiovascular endurance and improved muscle tone can also contribute to an improved self-esteem. You’ll feel more confident in your abilities when you’re physically fit, so it’s a win-win situation!
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If you’d like to achieve weight loss through belly dancing, here are a few things you can do:
As the saying goes, you can not out-exercise a bad diet. Diet is the foundation of weight loss, so if you’re serious about losing weight, it’s important to eat more nutritious foods and cut out processed junk (13).
You should lean more towards these food choices:
Try to cut out these food choices if possible:
Not only do sugar-laden drinks contain a high number of empty calories that can lead to weight gain, they also decrease your levels of DHEA (a hormone that helps to regulate a variety of bodily functions including metabolism) (10).
If it comes in a box or a wrapper, you’re better off not eating it. These types of food are typically high in chemicals and additives, which can put strain on your body over time and lead to weight gain (2). When choosing what to eat, stay away from any foods that have long ingredient lists!
Your body will function optimally if you’re hydrated enough, so make sure to drink plenty of water every day (12). Try to aim for at least 8 glasses per day (64 ounces). You can also substitute caffeinated or sugary drinks with water instead.
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If you find yourself feeling really hungry between meals, try snacking on a healthy alternative. For instance, you can have a slice of whole wheat toast with almond butter or an apple with peanut butter.
Having something small in between meals will help to keep your energy levels up and stop you from overindulging when it’s time to eat again.
Try planning out your weekly meals on a Sunday so you know what to buy at the grocery store. If you sense that you’re hungry or about to get a craving, try drinking some water or going for a walk instead of eating.
Getting enough sleep can also play a beneficial role in your overall health and ability to lose weight (9). Aim for at least 7-8 hours of good quality sleep a night.
Classes are more structured and typically incorporate a warm-up, belly dance routine, and cool down. This will help you to keep your heart rate up for an extended period of time which burns more calories than other types of exercise.
If you don’t have access to or can’t afford a dance fitness class, you can definitely try belly dancing at home. There are many videos to choose from online, and all you need is some space in your living room to get started!
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Don’t give up after a few days if you don’t notice an immediate change in your weight and shape. It takes time to lose weight so be patient and try not to get discouraged!
Most people who belly dance as part of their daily exercise regimen find that they’re able to maintain a healthy lifestyle more easily than those who do not.
By incorporating belly dancing into your daily routine, you’ll be more likely to eat healthier, get enough sleep every night, and stay active which will not only help you lose weight but also make you feel happier in general!
If you want to make significant progress, you should also focus on weight training at least twice a week in conjunction with your belly dancing workouts.
Building muscle is good for your health and it will help you to burn more fat (6). You can choose from a variety of different exercises, but here are some general guidelines:
Does belly dancing help you lose weight? Yes, but not as much as other workouts. To get the most out of this exercise, combine it with a clean diet, strength training, and a healthy lifestyle.
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