DANCEDance means moving rhythmically on the beats of the music .

FITNESS : Fitness means being healthy and physically fit . 

Fitness Dance

It is an aerobic workout or a type of group exercise classes . It provides an easy and fun way for people to get active . Dancing can be a way to stay fit . Dancing can improve your muscle tone , strength , endurance and fitness . There are also mental benefits of fitness dancing . It can be a vital part of healthy aging . Fitness Dance videos provides an easy and fun way for people to get active .


  • Improves muscle tone 
  • Improves strength
  • Better heart health 
  • Improves mental health 
  • Improves blood pressure 
  • Stronger bones 
  • Improves flexibility
  • Improves balance 
  • Active mind and body
  • Weight management or reduces overweight
  • Improves condition of your lungs 
  • Challenges your brain
  • Improves endurance and fitness
  • Makes energetic 
  • Stress relief 


Dance Styles most commonly used to stay fit –

  1. Aerobics :It is a form of physical exercise which is rhythmic . It improves stretching , flexibility and strength . It reduces the high blood pressure , metabolic syndrome , etc .
  2. Bhangra : It is an traditional folk dance of Punjab , India . It is an energetic dance form . Now , it is being used in fitness classes and workouts . It improves strength , energy , power and grace . It helps in reducing overweight and makes you fit .
  3. Zumba : It is most well – known and popular dance and fitness workout . It was start by ALBERTO BETO PEREZ in the 1990s . Dance to great music , with people , and burn calories . It improves blood pressure and built endurance . Zumba is perfect for all ages .
  4. Hip – Hop : It is an  urban dance style or street dance style , performed to Hip – Hop music . It involves breaking , freestyling , popping and locking . It is form in New York in the 1960s . 
  5. Jazz : It is a energetic dance style . It involves kicks , leaps and turns to the beat of the music .It is develop from 19th and 20th century stage dance . It improves physical health , reduces stress , express emotions , built focus , flexibility and endurance . 
  6. Ballet : This is a very graceful and technical dance form , perform on classical music . This dance style focus on strength , technique and flexibility . It develops understanding of footwork , balance , timing , turns , flexibility and core strength .

Cross – training routine

If you participate in a cardio-focused dance class like Zumba, try cross-training with strength training and stretching to work on muscular strength and flexibility . If you participate in flexibility and muscular endurance class, try cross-training .

Now , Dancing is used for weight management and to stay healthy and fit . Dancing is an exciting and social way to workout your body . It is so much fun , you may forget that you are exercising .


  • Dance to great music
  • Burn calories
  • Weight management
  • Mental and Physical benefits
  • Active Mind and Body
  • Stay Healthy
  • Stay Fit


Fitness Dance
Fitness Dance



Dancing can be a way to stay fit. Dancing improves our strength , muscle tone , fitness , control , concentration and flexibility .



A backbend is a Dance , Gymnastics and Ice skating move , where spine bent backwards . Modern Yoga also includes some backbend asanas .

Backbend and it's benefits in dance and gymnastics
Backbend Image source –


Yoga Asana topic Backbend  

  1. STANDING BACKBEND : This is done in a standing position .
  2. KNEELING BACKBEND : It is also starts in standing position , after which the dancer will drop to the knees and perform the backbend . This type is most commonly seen in” TRIBAL FUSION BELLY DANCE .”
Backbend and it's benefits in Dance and Gymnastics
Backbend Image source –



It’s not easy to jump straight into this movement from the very first day . The most important thing you’ll need to perform this movement is Flexibility . To perform backbend you need three things that are Flexibility , Strength and Control . If you don’t have , it is the right time start working on it . Start doing stretching , stretch the chest , hip area . Very important thing is that always do workout first before doing BACKBEND .

Thigh muscles provide flexibility and strength . Back muscles help us in smoothly dropping our body backward . Stretching the Hip is necessary to lean back properly . If you have spinal problem , foot problem or knee problem , please do not try this movement .  

Yoga Asana topic Backbend and it's benefits in dance and gymnastics
Backbend Image source –
Yoga Asana topic Backbend and it's benefits in Dance and Gymnastics
Image source –
Yoga Asana topic Backbend and it's benefits in dance and gymnastics
Backbend Image source –


  • Improves your posture
  • Keep your brain and heart healthy
  • Improves flexibility , strength and control
  • Stimulates the nervous system
  • Improves your digestion
  • Strengthen your back
  • Opens the chest
  • Trains the body to stay calm when under stress or confront with fear or reduces stress
  • Increase confidence
  • Moves and releases energy
  • Contributes to overall spinal health
  • Helps to calm the Mind
  • Compress and massage kidney
  • They get us upside down


Yoga Asana topic Backbend



Benefits –

  • Challenges including a test of Balance and Strength
  • Built Focus and Concentration
  • full of grace and beauty
  • Flexibility and Stretching
  • Improves posture


Benefits –

  • Opens our chest
  • Strengthen the back
  • Stretches the shoulders
  • Stretches the hip area
  • Tones the Abdomen


Benefits –

  • Calm the brain and helps alleviate stress and mind depression
  • Stimulate abdominal organs , lungs and thyroid
  • Stretches the chest , neck and spine
  • Improves digestion
  • Reduces backache and headache