3 Kinds of Dance To Shape Your Legs, Glutes, and Waist

Dancing is fun and highly beneficial for the body when practiced regularly.Because of the movements involved in dance, it is seen as a great type of exercise for staying in shape and for keeping your vital organs healthy.
3 Kinds of Dance To Shape Your Legs, Glutes, and Waist
Carlos Fabián Avila

Reviewed and approved by Doctor Carlos Fabián Avila.

Last update: 15 December, 2022

Not only does dance help shape part of your body like your legs, glutes, and waist, it’s also great for fighting depression. Today, we’re going to show you some great kinds of dance from around the world that you should try to do at least three times a week.

One of the greatest benefits of it is that it’s a different way to exercise and can help you avoid being sedentary, which is creating a lot of health problems nowadays.

There are a lot of rhythms out there that allow you to dance in different ways.  They work many different areas of the body, helping you lose weight, tone your muscles, and look better physically.

Plus, you don’t need to enroll in a dance studio or be a professional in order to enjoy all these benefits. You can dance every day at home, or even at work, to start to feel the positive changes throughout your body.

Although there are a lot of different types of dance out there, today we’ve decided to share these 3 types of world dance to help you shape up your legs, glutes, and waist.  Let’s take a look!

Types of dance to help your shape up your legs, glutes, and waist

1. Salsa

Salsa dance to shape legs, waist, and glutes

Salsa is danced to a Caribbean rhythm and became very popular all over the world starting in the ’70s.  It was developed by Cubans and Puerto Ricans that lived in New York, and emerged as a combination of jazz and African music.

This dance is fun and vigorous, and is classified as one of the most beneficial aerobic exercises out there. It works the heart, improves lung capacity, and burns a significant amount of calories.

Depending on how fast the song is, you can burn between 350 and 400 calories an hour.  It’s also good for the rest of the body because it:

  • Tones the legs, abs, and hips.
  • Increases physical endurance.
  • Improves cardiovascular health.
  • Reduces tension and stress.
  • Increases agility and coordination.

2. Bachata


Bachata was created in the Dominican Republic and is characterized as being slower than merengue, with more accentuated hip movements.

This romantic, sensual, rhythmic dance is currently divided into two styles: slightly slower or more aerobic.

It’s a lot of fun and helps exercise the hips, legs, and torso. So, if you do it regularly and properly, you can get some of the following benefits:

  • Burning up to 350 calories per hour.
  • Toning and shaping your legs and glutes.
  • Greater spinal flexibility.
  • Toned waist.
  • Toned muscles.
  • Better bodily coordination.
  • Greater seduction abilities.
  • Greater self-esteem.
  • Sense of well-being and stress relief.

3. Kizomba


This dance comes from Africa and has been practiced since the ’80s in many places around the world. Today, it’s becoming more and more popular in zumba classes and gyms.

The movements in this dance are excellent ways to shape your legs, glutes, arms, and waist.

It involves a lot of continuous, swinging movements in the pelvis, moving forward and back, which is a great workout for the hips and waist.

The main benefits are that it:

  • Strengthens bones and muscles.
  • Helps tone the body.
  • Reduces stress and muscle tension.
  • Increases vitality and energy.
  • Excellent for increasing self-confidence.
  • Helps prevent bone and joint diseases like osteoporosis and arthritis.
  • Prevents depression.
  • Protects the cardiovascular system.
  • Improves circulation.
  • Helps fight cellulite.

How many times a week can you dance?

The truth is, there is no limit to how many times you should dance per week. You can dance every day, although it’s best to do it in moderation so that you don’t overexert yourself.

Dancing for thirty minutes to an hour is more than enough. If you don’t have much free time, try to dance at least three times a week.

Of course, you can dance whichever style you like best, or you can make up your own routine by combining all three of these recommended dances.

So go ahead, make dance a part of your daily routine, and see how much physically and emotionally healthier you feel. Invite your partner, family members, or friends as well, and it will be even more fun.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.