Dance has long been associated with positive health outcomes. Just like any other cardiovascular activity, dancing raises your heart rate and increases your endurance (1). Dancing also helps develop coordination, balance, and flexibility. For anyone looking to lose weight or improve their physical fitness, this can be an ideal choice (1). Heels dance is a type of dance that utilizes high heels to create a stylized look and to emphasize a certain type of movement. It is both fun and flirty, giving participants a unique way to express themselves through their movements. Learning the basics of heels dance can help build confidence and provide a great workout. In this article, we’ll provide an overview of what heels dance is, the basics of getting started, and tips for mastering the moves. We’ll also touch on safety considerations and the benefits of taking classes. Let’s get to it!
Heels dance is an upbeat workout that typically utilizes high heels to accentuate movements. It often consists of choreographed sequences that involve a variety of hip hop, jazz, and modern style moves.
The moves in a heels dance class draw on go go, breakdance, hip hop, and modern dance influences. The style is all about having fun and expressing yourself through movement. While it can be done in a class or with friends, it can also be performed solo.
The history of heels dance isn’t as extensive as other forms of dance that were developed centuries ago. In fact, it has only been around for a few decades, as the invention of the high heel in the early 20th century and then the subsequent development of dance styles utilizing them.
Heels dance is hardly ever a social dance that you can do with a partner, and almost always is performed in class or otherwise as a solo routine.
That said, it’s mostly for professionals who perform for different audiences. However, anyone can join a class or learn the basics of heels dance on their own. Its growing popularity has led to a rise in classes and tutorials for those who want to learn.
Read More: Bachata Dance Workout For Beginners – Lose Weight, Get Fit, And Have Fun
Not everyone is an ideal candidate for learning heels dance.
Before you begin, it’s important to consider your physical fitness and any injuries or limitations that might affect your ability to do the moves safely. Heels dance can be strenuous, and it’s important to ensure that you have the physical capacity for it before starting classes.
To clarify, you may be an ideal candidate for a heels dance class if you:
Balance and coordination are two non-negotiable skills that you need to have developed before taking on heels dance. These skills are honed through other forms of dance, like jazz and modern.
High heels can be tricky to wear, so it’s important to be comfortable moving and dancing in them before you attempt a heels dance class.
Heels dance involves vigorous movements, so you should have a basic level of physical fitness before beginning classes.
Heels dance is a great way to get a workout and have fun while doing it. It’s also an excellent way to express yourself through movement.
If you’re looking for an alternative to hitting the treadmill or lifting weights, heels dance might be a great fit. It’s an effective way to break up your regular workout routines and add a new element of fun.
Heels dance could be a great way to build your confidence and feel more comfortable in your own skin.
On the other hand, you might have to reconsider signing up for a heels dance class if you:
If you have any serious injuries or physical limitations, it’s important to consider whether heels dance is appropriate for you. Your doctor or physical therapist can help you determine if it’s something you should pursue.
You should have some basic understanding of dance before taking on heels dance. If you’re completely new to dance, start with other forms like jazz and modern to build your skills first.
If you’re not comfortable or confident wearing high heels, it might be better to start with a different style of dance. Alternatively, start with low-heeled shoes and work your way up.
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To start dancing in heels, you’ll follow these three steps; prepare your body, find a professional, and practice consistently.
You could always turn up for a class and give it a go, but if you want to learn heels dance correctly, it’s important to prepare your body first.
More than the pre-workout activities, we like to warm up to heels dance with a few weeks or days of related exercises like stretching, balance conditioning, and taking classes with a similar foundation like ballet or jazz.
Stretching refers to any type of exercise that lengthens and relaxes the muscles, preparing them for activity.
For heels dance, you’ll focus on specific stretches targeting the ankles (these experience more pressure and stress when wearing high heels), calves, and hips. You can throw in some full body stretches as well, since you’ll be engaging multiple muscle groups when you dance.
Equipment needed: a resistance band and yoga mat
Equipment needed: wall or chair and yoga mat
Read More: Zumba Dance For Weight Loss: Can You Really Just Dance Those Pounds Away?
Equipment Needed: Yoga Mat
Having good proprioception (sense of body position and movement in space) is essential for heels dance, so it’s important to do exercises that work on your balance.
Wearing heels more frequently also helps to improve your balance.
Any exercise that strengthens your core and leg muscles, such as planks and squats, can be beneficial. Additionally, trying specific balance exercises like single-leg stands or balancing on one foot can also help.
Equipment needed: balance disc, fitness ball, and yoga mat
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Taking classes in ballet, jazz, tap, or any other related dance style can also help to improve your heels dancing ability. These styles all have a similar foundation, so learning the basics of them can help you in your heels dancing.
Additionally, focusing on technique, alignment and presence is essential for any style of dance and is especially important for heels dancing.
Working with a professional heels dance instructor can help to take your dancing to the next level.
An experienced instructor can provide feedback on your technique and help you to develop choreography that works with your individual style. Additionally, your risk of injury can be reduced with proper instruction.
A key to mastering any skill is consistent practice. Not only will this help to build your confidence, but it will also give you the skills needed to become a great heels dancer.
Be sure to set aside time each week to practice and refine your skills. You can also look for practice classes in your area or find online resources to help you improve.
Now that we’ve gotten the basics of learning heels dance down, it’s time to get set up for class. Here is a quick list of what you should bring to class:
You’re probably wondering, “what should I wear to a heels dance class?”. The important thing is to wear something comfortable that allows you to move freely.
Heels dance classes usually require dancers to wear form-fitting clothing, such as leggings or a crop top and shorts. Why? So that you can see your body and check for correct alignment.
In addition to being form-fitting, heels dance attire should be:
We highly recommend one of these BetterMe Matching Sets to get you started (2). They’re designed to be lightweight and supportive, sweatproof, squatproof, anti-chafing and super comfortable. That’s not all, they’re stylish and can be worn as everyday wear as well.
When it comes to heels dancing, the right shoes are essential. We recommend a pair of heels that are:
Once you’ve mastered the basics of heel dancing, you can advance to higher heels with thinner block heels and stilettos.
As with any physical activity, it’s important to stay hydrated. Be sure to bring a water bottle with you to every heels dance class and take regular breaks as needed.
The right music can really help to get your creative juices flowing. If you’re taking a class, the instructor will likely provide some songs
However, if you’re practicing on your own, be sure to pick some upbeat and inspiring songs that will help motivate you.
You’ve geared up and signed up for a heels dance class, but before you hit the floor there are a few safety tips to keep in mind:
Warm up sessions are an underrated but essential part of any physical activity. Before you attempt any heels dance move, make sure to stretch and warm up your muscles first. This will help to prevent any strain or injury while dancing.
Some ideal warm up moves include:
Heels dance can be intense and complex, so always practice caution and never attempt any move that you are not comfortable with. If something feels too difficult, take a break or ask your instructor for help before pushing yourself too hard.
Always listen to your body and be aware of any pain or soreness you feel in order to avoid injury.
Cool down sessions are just as important as warm up sessions. Spend a few minutes stretching and cooling down your muscles after each class to avoid any soreness the next day.
Some cool down activities include light stretching, yoga poses and foam rolling. The idea is to slowly reduce your heart rate and help your body return to its resting state.
Your body needs time to recover after each workout, so be sure to give yourself at least one rest day per week. No matter how much fun you’re having, it’s important to take care of your body so that it can serve you for longer.
Heels dance is a great way to stay active, have fun and express yourself. With these tips, you’ll be able to safely and confidently hit the dance floor in no time.
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