5 Zumba moves to lose weight and have fun. We tried them too!

In collaboration with Zumba®

Zumba® is a complete discipline, which trains all the muscles of the body starting from the most important one: the heart. In fact, by doing Zumba®, we face a real cardio workout that allows us to strengthen the heart and tone the body. But another important element is certainly that of having fun: doing Zumba® means letting off steam, having fun, releasing stress at a Latin American pace and many other international rhythms. Fundamental, in fact, is the choice of music, specially designed and created for this discipline also by very important singers, like Luis Fonsi! To enjoy all these benefits, you would have to go through a workout of about 60 minutes, so that you can burn enough calories and strengthen your muscles. In fact, thanks to the fact that a Zumba® class allows both to lose weight and to let off steam to the rhythm of music, Zumba® is a perfect discipline even for new mothers, or mothers in general. Don't believe it? We tried it at alfemminile in a special lesson with the legendary Vicky Zagarra!

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In fact, the results are varied: in addition to a strong feeling of freedom and fun, the Zumba® class we attended (and yes, there are fabulous new mothers among us too) tired us to the right point, made us work all the muscles of the body, and above all relieve the stress that we accumulate every day. Of course, unfortunately we could only have 10 minutes of lessons, but by participating in a complete session even new mothers will be able to recover all the energy (especially mental) to face the great challenge of motherhood. Are you curious to try Zumba © too? Here are some movements that you can comfortably do at home to be ready for the next lessons!

1. Salsa: basic step with back lunges

To start, start with one of the most famous dances of all time: salsa. This dance is very sensual and allows us to reconcile with even the sexiest part of ourselves. Motherhood is one of the most beautiful experiences in the world, but at certain times we also need to disconnect and remind ourselves that, in addition to being mothers, we are wonderful women with a sensual side to cultivate.
But let's go back to the exercise, which uses the basic salsa step by combining it with the back lunges. First start with the simple basic step (left leg forward, close in the center, right leg back). Once you have mastered the movement and rhythm , combine the back step with a lunge. Then repeat on the other side. Do 12 reps for 3 sets.
Keep your weight in the center of gravity without leaning forward.

2. Cumbia: squat + machete

Cumbia is a typical Colombian dance that has its origins in the past. It is a dance that refers to that of the slaves who, as a form of protest against the hard work of the fields, continued to dance in order not to lose their roots and their profound freedom. For this reason, one of the basic steps is called a machete

.
Also in this case we will combine the basic step of the cumbia with a squat.
Start by training with the basic step (spread your legs slightly then: left leg forward with rotation of the pelvis, return to position, same leg back with arm at 90 ° - the machete - as if the steady foot were your pivot) and then proceed with a squat on the first movement. Then start over with the other leg. Do 12 repetitions for 3 sets.
Keep your abs contracted and tighten your glutes as you come up from the squat. Come on mommies!

3. Merengue: side opening with squat

To proceed with Zumba®-proof for new mothers, switch to merengue, combined with a squat. Also in this case, start from the basic step (opening the side leg, passing the weight of the body on the foot in the opening, returning to the center) and, once ready, in the opening go down into the squat. Repeat on the other side. Do 12 reps for 3 sets.
During the squat, keep your abdominal muscles contracted and tighten your glutes as you climb.

4. Reggaeton: knee up

Reggaeton is a very sensual and energetic dance and, through Zumba®, it allows us to release stress, both due to sleepless nights as a small child and from devastating work days, and burn calories. Start with the basic step in place with high knees. Once the rhythm of this basic step has entered you, proceed with raising the knees further, alternating them, and combining the movement of the arms: first forming a 90 ° angle (on one leg and then on the other) and then under knee length Perform 12 repetitions for 3 sets.
Keep your abs tight and your buttocks active.

5. Reggaeton: squat with hamstring work

Proceed with the basic reggaeton step sideways, with a fairly quick movement of the leg. As soon as you have acquired the rhythm, proceed with a side squat and then return to the starting position. The side squat also allows you to work on the hamstring. Perform 12 reps for 3 sets.
Keep your back straight by actively contracting your abs. Even if you are now fond of it, say goodbye to postpartum bacon!

Good luck with this wonderful Zumba © trip, we had a lot of fun doing this class with Vicky Zagarra and we hope these moves have made you want Zumba © too!
Are you ready already? Start here