Your Guide to Beachbody Yoga Workouts

By Denis Faye

Yoga Booty Ballet

• Yoga Booty Ballet Pure & Simple Yoga – YBB's Gillian Marloth Clark leads you through a straightforward, meditative 30-minute session that's great whether you want to chill out or ramp up. The focus is on arm work, so prepare for a lot of plank.

  Ideal for: Those open to the complete yoga experience, yet who want to sweat a little while they're at it.

• Yoga Booty Ballet Master Series Yoga Core – Pure & Simple's more abdominal-intensive cousin features both Gillian and fellow YBB creator Teigh McDonough melding yoga with Pilates. It's also about 30 minutes.

  Ideal for: The same folks who might dig Pure & Simple, except that they want a little more core work.

• Yoga Booty Ballet Master Series Pajama Time – Relaxation is the emphasis of this prop-intensive program that stretches you out and winds you down for a good night's sleep. Again with the 30 minutes.

  Ideal for: Those who find a little movement helps them relax in the evening.

Tony Horton

• P90X Yoga X – A big part of Tony's philosophy is breathing through difficult (read: painful) postures, so this one is intense, and, at 92 minutes, the longest yoga workout Beachbody has to offer.

  Ideal for: A hardcore workout enthusiast with a little patience and looking for a challenge.

• One on One with Tony Horton Fountain of Youth – This is simply Yoga X cut down to 45 minutes. Tony's style isn't as meditative and calming as the YBB girls, but this sweaty workout has its own spiritual dividends.

  Ideal for: Hardcore workout enthusiasts without the aforementioned patience.

• One on One with Tony Horton Patience "Hummingbird" – This straightforward Hatha yoga session with an emphasis on holding postures checks in at a smidge over 30 minutes.

  Ideal for: Those looking for a Tony Horton-led recovery workout.

• 10-Minute Trainer® Yoga Flex – This is actually more of a stretching routine that borrows a few yoga postures to get you limber.

  Ideal for: Anyone with 10 minutes to spare who needs a little stretch.

Chalene Johnson

• ChaLEAN Extreme Dynamic Flow Yoga – Chalene mixes yoga with Pilates for an upbeat, 40-minute session that doesn't give you much chance to hold still. When she says flow, she means flow. This one is great for your core and back.

  Ideal for: Potential yoga enthusiasts who need to keep moving to feel they've gotten a workout.

Kathy Smith

• Kathy Smith's Project:YOU! Type 2® Yoga Flex – Twenty minutes of classic Hatha yoga interlaced with a few standard stretches.

  Ideal for: Those thoroughly intimidated by yoga who know that they need to start somewhere.

Going Gaga for Yoga!

By Denis Faye

"Basketball is an endurance sport, and you have to learn to control your breath; that's the essence of yoga, too. So, I consciously began using yoga techniques in my practice and playing. I think yoga helped reduce the number and severity of injuries I suffered. As preventative medicine, it's unequaled." —Kareem Abdul-Jabbar

"Blessed are the flexible, for they shall not be bent out of shape." —Author Unknown

Face it, nonbelievers; you're losing the war against yoga. Once the province of hippies and Beverly Hills housewives, the practice has now become a go-to activity for increased athletic performance, stress relief, physical therapy, and just plain feeling good. Yoga studios continue to pop up around the country, which isn't surprising given the practice has made it into the American College of Sports Medicine's top 20 worldwide fitness trends list for 4 years running.

True, there are still forms of yoga validating that old cliché that it'll bend you into a pretzel and send the uninitiated to the ER, but that's just a small segment of what's available. Today's practitioner can choose from dozens of forms for every need and skill level.

So let's take a look at the different forms of yoga and figure out which one—or ones—will work for you because, as Tony Horton puts it, "If more and more people are involved in yoga, then more and more people are being helped. It doesn't matter what kind it is."

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Yoga originated in India, approximately 5,000 years ago. And just so we can get it out of the way, yes, it's associated with Hinduism and Buddhism, and, yes, it can have a strong spiritual aspect. That said, as yoga becomes Westernized, many of the resulting forms heavily downplay that component. You're just not going to reach divine enlightenment sweating through a Bikram yoga class or session of ChaLEAN Extreme Dynamic Flow Yoga.

And in the event that you are looking for a little spirituality, it's important to remember there's a difference between "spirituality" and "religion." As the yogi Swami Chidananda Saraswati explained, yoga has transcended Hinduism to become a science that works with any religious dogma. "Yoga comes as life-giving waters, the living waters to revive that withering, languishing inner spiritual core," he explains. "It can make religion alive for anyone, be he a Christian or a Muslim, and it gives back to you the life within your religion."

Or you can remove the religious aspect entirely and just use it to help with your own self-awareness. "Even if it's really athletic, it's a mindful type of exercise so I think you still get the spiritual benefit," explains Yoga Booty Ballet® cocreator Teigh McDonough, whose workouts, including Yoga Core, feature a strong mind-body-spirit connection. "I think that's a big reason why it's popular. It benefits you more than just exercise."

That said, spirituality isn't the primary reason many of us do yoga. Some Western practitioners prefer to think of it simply as a series of asanas, or positions, that bring with them a wide assortment of physical fitness benefits. Yoga increases flexibility and balance. It also increases stamina given, to hold some of the more stressful poses, you need to learn how to breathe through the stress. It also strengthens muscles. Some forms will help the crowd pleasers like biceps and abs, but all forms work your stabilizer muscles, the ones that keep your joints safe and allow you to push your other workouts harder.

Another nice thing about yoga is that it's not about perfect form; it's about the journey to perfect form. Many sports and activities require you get things just right to reap the most benefit from them. If you don't know how to shoot a basketball, you won't make a basket. If you don't know how to dead lift, you'll throw out your back. With yoga, the fact that your heels can't touch the ground during downward-facing dog is irrelevant; you're already getting the benefit just by trying.

Most forms of yoga that Westerners are familiar with derive from Hatha yoga, which was developed in India in the 15th century. Essentially, it's a series of asanas combined with pranayama, the specialized form of breathing that brings a good yoga session together. "Hatha yoga is a practice in which you're giving your mind and body an opportunity to work synergistically," says Tony, who includes yoga workouts in P90X as well as his One on One with Tony Horton series. "It gives flexibility, strength, and balance—all through the physically difficult asanas."

From there, the form can go several different directions. Here are a few examples.

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Anusara yoga. Founded by John Friend in 1997, Anusara yoga is one of the bases for Yoga Booty Ballet. It challenges physically while allowing for positive self-reflection, or "flowing with Grace" as they call it. "Anusara's alignment system is just so sophisticated," says Yoga Booty Ballet cocreator Gillian Marloth Clark. "I love it because it's so biomechanically advanced, and it interweaves the spiritual practice. But that's just an undercurrent; it's not right out in front of you. So if you're solely searching for a physical workout, it's got the whole thing covered."

Gillian adds that it's also a great workout for rehab. "It's got strength and flexibility," she says, "but the biomechanics and the alignment really do rehabilitate injury and prevent injury, which is so important."

Iyengar yoga. If you're looking for rehabilitative work, Iyengar is excellent as well. Developed by B.K.S. Iyengar in India, it's a very prop-heavy practice, requiring an array of belts, blocks, blankets, and pillows. The point of Iyengar is to bring the body into alignment—the idea being that this will speed recovery of injuries and address chronic pain.

Ashtanga Vinyasa yoga. A vinyasa is a dynamic flowing posture that connects asanas. It literally means "breathing synchronized movement." These movements figure prominently through the practice, making this a more physically demanding form. Although Ashtanga features sets of specific sequences, the vinyasa technique is used in a looser form known as flow yoga, which ChaLEAN Extreme creator Chalene Johnson uses in her yoga-based workouts.

Kundalini yoga. This is one of the most spiritual forms, as well as another basis for Yoga Booty Ballet. Kundalini yoga focuses on tapping energy, or prana, from the base of the spine. While it includes asanas, chanting and meditation also play a big role. But before you hit the hippie alert alarm, keep in mind that getting into this space can empty your brain of the day's issues so you can focus on exercise. "I choose it because it's a great way to give into a meditative state at the beginning of a workout," says YBB's Teigh McDonough. "It helps people to warm up physically, mentally, and spiritually—and very quickly, too. It helps people get out of their busy minds."

Power yoga. On the other end of the scale, there's what Tony Horton describes as "the gym class of yoga." Derived from Ashtanga yoga, the spirituality is downplayed in power yoga. Instead, focus is put on the physical aspect and really pushing those postures hard. "It's more of a workout and less of a mind-body-spirit thing," says Tony. "I find nothing wrong with power yoga if that's going to get you off the couch, but there are plenty of other kinds of exercises that are going to do that. So why not take the opportunity to do something that is the antithesis of what you're doing?"

Bikram yoga. Another "extreme" practice, Bikram yoga is also known as hot yoga. Classes take place in a 105-degree, 40-percent humidity room. The idea behind this blistering heat is that it deepens stretching and relieves injuries, stress, and tension. "The system is great," says Gillian. "It's an excellent workout, if taught properly. It's a great physical workout, and it's an excellent way to get long and flexible."

Unfortunately, the unique environment means that you can only really do it at a Bikram yoga studio, and only after plunking down $20.00.

Forrest yoga. A physically challenging practice founded by Ana Forrest, Forrest yoga incorporates Native American elements and often focuses on everyone's favorite muscle group, the abs. This vinyasa-heavy practice is intended to promote emotional healing and the release of toxins.

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You probably noticed how much the various practices overlap. As Tony notes, "Different types of yoga have converged, just like with rock and roll." And to further complicate things, teaching style heavily influences a practice. For example, a Hatha yoga class can be a gentle opportunity to learn the various asanas, or, as is the case with P90X's Yoga X, a first-class, spine-twisting challenge. So if your first session is a disaster, try a few more with different instructors before throwing in the sweat-drenched towel.

If this article has helped you make your yoga choice, fantastic, but even if you're as confused as ever, that's not such a bad thing. Now that you at least know that all these forms exist, you can get out there and figure out firsthand which one is right for you. Just as is the case with those stubborn heels during downward-facing dog, the journey to finding the right practice is half the fun.

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The Parent Trap: Fitting in Time for Fitness

By Denise Michelle Nix

When most people think "exercise," they picture themselves spending an hour hitting P90X® or taking a long run on the beach. Busy parents, with schedules crammed full of carpooling, cooking and, often, work outside the home, find they can't even think of exercise seriously, let alone do it. Sure, once the kids are a little older or maybe on the weekend, but now? Today?

Yes, today. Ideally, you'll make that time for yourself, but when it falls through the cracks, fitness and health experts agree that fitting fitness into parenting just takes a little creativity. "The hard part is parents really have to build the time in," said Eric Thompson, senior director of communications and marketing for the American Heart Association. "Being fit is all about habits—habits you form when you're younger that carry you through life."

However, experts agree, it's never too late to start those healthy habits. Here are ten ways busy parents can fit a little extra fitness into their lives:

Chores

You've gotta cook. You've gotta clean. There are ways to squeeze in some love for your body, while doing those things you love to hate.

1. Anybody can just push a vacuum around, but then that person's not getting the full benefits of this otherwise rueful activity. Instead, use deep knee bends while pushing the vacuum out, being sure to tighten and hold the abdominal muscles and buttocks, keeping your back straight. Be sure to switch the lunging leg every few pushes.

2. How many hours a day does a parent spend standing before a sink of dirty dishes? Make better use of that time by working out your legs with side leg lifts. Begin on two feet, then lift one leg slowly out to the side until it reaches about a 45-degree angle. Hold it there for 5 seconds, using the thigh muscle to keep it aloft. Switch to the other foot. Repeat each leg 10 times.

3. Young children means lots and lots of toys. Of course, we want them to clean up after themselves, but we know who really does most of the picking up. Carry a laundry basket or satchel around and bend both knees deep beside each toy to pick up. While squatting, keep your back straight and tighten your abs. Walking and squatting to each toy can quickly translate into dozens of toning squats.

4. Finding workout tools in the kitchen is just as easy as finding cooking gadgets. Next time you find yourself still before a boiling pot of macaroni and cheese, grab a couple of cans from the pantry and do bicep curls. Grasping the can, leave your elbows still and bent at your side. Keep tension in your upper arm as you curl the can up. Repeat 10 curls on each arm.

With the kids

What does any kid want more than their parents' attention? Here are some ways to stay involved with your kids, get some exercise, and have some fun!

5. There are some obvious things we can do with our children that are both healthy and fun; it's just we sometimes forget or, really, are just too lazy. Walking is often overlooked as an easy and convenient way to exercise, as we're all so quick to jump in our cars for every little errand. It may take more time to walk to the store, but the benefits are worth it. And what better way to burn some extra kid energy? Better yet, have your kids ride their bikes, scooters, or skateboards—and try to keep up!

6. Everyone encourages their kids to get involved in team sports like soccer or baseball . . . but who says they should be the only ones exercising? While your kids are at practice, bring your iPod® and take laps around the field (just be sure to keep an eye on them and offer encouragement!). Not all sports need to be organized. Next time your kids are vying for some parent time, take them outside for a vigorous game of tag or soccer yourself.

7. Don't use dreary weather as an excuse to keep you from moving about; there's plenty to do inside with your kid. Turn on the music and dance! Need some inspiration? Check out Shaun T's Fit Kids® Club or Get Real with Shaun T for families who like to groove. Also, Tony Horton's Tony & the Kids! DVD is a fun and wacky way for the whole family to get fit.

Downtime

The long day of trudging through the grind is over, and who wouldn't be tempted to sink into a comfy couch, remote in hand, and just laze away into the night? But remember that every few minutes of exercise counts, so, sure, take a load off here and there to regroup. Just be sure to take breaks and get moving.

8. Commercial breaks generally last about 2 minutes. Figuring there are five commercials in any given 1-hour show, that's 10 minutes of movement you can sneak in right there. Crunches, push-ups, and jumping jacks are classic exercises you can do just about anywhere at any time. And if you're watching back-to-back shows, squeeze in a 10-Minute Trainer® session during the break. But to make sure you don't miss one thrilling minute of Law & Order: Special Victims Unit, warm up during the first show's commercial break and cool down during the second show.

9. Yoga can be an excellent source of exercise, but it's also a great way to relax. And it just feels good to get those kinks out. If you don't know where to start, take a look at Yoga Booty Ballet's Pure & Simple Yoga or Pajama Time yoga workouts to awaken your mind and your body to the possibilities.

10. There is no bigger time waster than waiting for a kid to brush his teeth or put on her pajamas. Use that time wisely. Instead of hanging around the bathroom sink listlessly, grasp on with your hands for some slow, deep squats. Work your abdomen at the same time by keeping those muscles tight. Remember to keep your back straight. Repeat 10 times.

Getting to the Core of Your Ab Routine

By Steve Edwards

Core is the new abs.

Translation: Those chiseled six-packs you see adorning magazine covers these days are achieved by working the entire midsection, not just the abdominal muscles. So chuck your Ab Lounge, your Ab Roller, and your 30-second ab routine and read on to see what could land you on the cover of Maxim.

This is the part where I confess to a bit of hyperbole. Those six-packs are mainly a function of the individual's body-fat percentage, not how strong their core muscles are. Those gimmicky ab workouts can be okay as part of your program. And hiring a publicist will do far more for your hopes of appearing in Maxim than any amount of time in the gym. Oh, and one more thing: most of those models don't look like that all of the time. As one of them put it to me at a shoot, "I can't wait to eat. You think I look like this all the time? That would be sooooo unhealthy."

Now that we've got that out of the way, let's get down to the business of creating a healthy core.

The crunch phenomenon

Isolation training, or training individual muscle groups, was all the rage for a couple of decades. Probably spurred on by Arnold in the iconic bodybuilding movie, Pumping Iron, people were creating exercises to isolate one muscle at a time and blast it into submission. As these exercises trickled away from Muscle Beach and into the mainstream, the one that stuck more than any other was the crunch.

The crunch is a great isolation movement. Plus, it's relatively easy and you can work your abdominal muscles into a state of rigor mortis within minutes. And, actually, it worked pretty well for bodybuilders. After all, they aren't movement-based athletes. And, since they spent so much time in the gym, isolating the abs wasn't so bad because they isolated every muscle group. By skipping that last tidbit, this spawned an entire industry of quick-fix workout gimmicks promising that you, too, could look like Arnold. But instead of dedicating your entire life to body sculpting, these promised similar results in a few minutes of ab isolation.

The rise of functional training

Functional training is basically exercising using movements that you'll encounter in everyday life. It grew out of physical therapy, which makes sense as more and more people were landing in PT units because they'd been injured due to isolation training. What they found was that isolation training was creating muscular imbalances. This is, essentially, where one muscle group becomes stronger than it's supposed to be compared to others. When this happens it's easy to get injured.

It's hard to create a muscular imbalance in your natural life. If you run, for example, your body naturally responds in a way where it uses all the muscles it can to help the movement. This includes what are called your prime mover muscles and your stabilizer muscles. In isolation training, the prime movers would get isolated because those were the muscles that you could see. This would create major imbalances and the stabilizers would often get no attention at all.

Your core and its function

Functional training starts with your core: the middle of your body where virtually all movements begin. A strong core creates a base to work from. If this base is solid, your chances of getting injuries decrease greatly. Because of this, functional training programs spend the majority of their time working on this area.

This might sound like isolation but it's not, because your core is not just your abs but all the muscles that connect to your spine and pelvis. It's essentially all of the prime mover and stabilizer muscles that you use to stay standing. For this reason, core exercises often include balance movements. These include using gadgets like balance balls, boards that wobble, golf balls, soft balls, and foam rollers, but it also includes simple old-school movements like push-ups, squats, and many yoga stances. All of these movements require body awareness (balance) to keep you from falling over. It's exactly the opposite of a Nautilus exercise machine or, say, a crunch.

Is isolation the root of injury and evil?

Some functional trainers like to tell you this but it's not true. There are many reasons why isolation movements still exist. The main one is sports. Sports create a reason for an athlete to attempt to exceed their natural physique's strength ability in certain areas. In order for a muscle to exceed its natural capacity for strength, it must first grow. Isolation exercises are great for this. So, while fine tools, these are only a piece of the athlete's pie. To avoid injury and increase performance, athletes periodize their training, which means they do various cycles of training that target different goals. Athletes may isolate a muscle group for a training cycle but then they must switch their training to functionally train this new muscle to work within the limitations of their body.

Your abs and you

So how does this affect you and how you'll look at the company beach party? First, the bad news: You won't look like Maria Sharapova by watching Oprah on your Ab Lounge. The good news, however, is that you can create a great-looking midsection by training in the way that's most beneficial to your body.

This is the point where I tell you that a true six-pack is a phase. Like I said before, even most fitness models don't walk around looking chiseled all the time. They try to stay fit and thin but the duration of the ultra six-pack is fleeting. It's the same for many athletes, who will often reduce their body fat to below healthy levels for increased sports performance (because reduced weight at the same strength = increase in power output). But they aren't always in this state. For a six-pack to appear, most men need to get below 10 percent body fat and women under about 14 percent—abdominal muscle strength has nothing to do with it. Athletes are better off doing most of their training a little above this and losing the last bit for competition. This is because body fat helps your defense mechanisms. Some fat is needed to avoid injury and illness. Where you are concerned, the state of the six-pack should be something you target for some photos or, perhaps, a beach party. Your daily life goal should be a slim midsection. Brett Hoebel's RevAbs™ workout is ideal for reducing body fat while strengthening your core.

Creating a healthy core

If you will commit to exercising, it's not all that difficult to ensure that your core is sound. Functional trainers love to use the word balance. And not just in regards to standing on a wobbly board. Balance in both your life and how you exercise will help you center yourself in more ways than one. Here are a few tips to ensure you're getting to the core of your workouts.

• Work your entire body. Whatever your workout program is, make sure it works on everything. Not just your core but your arms, legs, hands, and feet. Everything is connected to your core, like branches of a tree. Whatever workout program you choose should, at least a little bit, stress every muscle in your body. No one with an overweight body has ripped abs. It can't happen.
• Periodize your training. No matter how great your routine is, change it sometimes. Using various programs helps you work different muscles and create new engrams (neuromuscular brain patterns), which results in keeping your body balanced.
• Do some yoga or Pilates. Even if you hate it. Yoga, particularly, is the oldest functional training program there is. You don't need to do Shiva the destroyer's Power Yoga program. The basic old-school movements will be plenty to round out your workouts. Or for a fun yoga workout, try Yoga Booty Ballet® Master Series Yoga Core.
• Do some balance work. These workouts can be hard, mentally taxing, and kind of boring. But you don't need to spend 45 minutes balancing on one leg under a skateboard on top of a golf ball to see results. Just sitting on a balance ball at your desk is very helpful. Any balance work is better than none.
• Alter your crunch. You can still crunch and, of course, you still need to work all of your midsection muscles. A simple balance element, like lifting your legs as you crunch, turns an isolation ab movement into a core movement. Keeping your legs off the ground, and straight, contracts something called your transversus abdominis (TVA). This is the muscle responsible for holding your gut in (another good TVA exercise is simply sucking your belly button in as far as you can). You'll start recognizing variations of these movements by staying present, aware, and observing life, which is another good exercise. Or you can do crunches with a Squishy Ball, as in the Yoga Booty Ballet programs.

Think You Can Dance: 10 Ways to Incorporate Dance into Your Exercise Routine

By Stephanie Saunders

Dance is arguably the most popular form of exercise in the world. We do it to celebrate, to mourn, to mate, to express ourselves, and, most importantly, to get on reality television. Not only is it one of those magic workouts that doesn't feel like a workout, but this successive group of rhythmical steps usually set to music is a major calorie burner. It stimulates coordination, stamina, and cardiovascular conditioning, and it builds muscles. The average 130-pound woman can burn more than 300 calories doing an hour of ballet. But if pink tights and pirouettes aren't your thing, there are dance styles to meet every skill level and interest, from pole dancing to dangling from a piece of material attached to the ceiling. Which form is right for you? Let's look at some options.

1. Ballet. Ballet is considered the basis of most dance disciplines. It was first introduced in 1581 as a form of entertainment in the European courts and has evolved into the most strenuous of all performing arts. Ballet classes are usually divided into two parts, the first of which involves holding onto a bar that is attached to the wall. This is where you get a lot of the benefits of placement, core work, and muscle building. The rest of the class is usually completed in the center of the room, where you get the cardiovascular benefits as well as coordination and stamina. Should you be a bit timid about the class option, a program like Yoga Booty Ballet® Ab & Butt Makeover can give you many of the same benefits without you having to leave your living room. Getting that toned and lithe ballerina body without having to remove your pajamas? Priceless.
2. Jazz. Jazz is a form of dance that is often difficult to define because so many styles fall under this category. The style seems to have emerged in the late 1800s, and until the 1950s, it included the cakewalk, the jitterbug, African-American vernacular dance, and the Charleston. With the emergence of Broadway, the now smooth style of jazz dance came into being. And still, there are endless types of jazz dance, all of which are amazing forms of exercise. Because jazz is fast-paced, high-energy movement, you will burn numerous calories, increase your flexibility and stamina, and shape your thighs and butt better than any ThighMaster will. Classes for people of all ages and skill levels can be found at studios, community centers, and universities.
3. Tap dance. While being incredibly intricate, tap dance seems to be one of the easiest forms of dance for an adult to learn. Tap is creating music with your feet, and anyone with a sense of rhythm and loose ankles can become proficient with enough practice. The downside of tap is that because it is so detailed, the smaller movements can mean that you burn fewer calories. Still, the ability to move like Gene Kelly can well compensate for the fact that you might still need your Turbo Jam® workouts to shed the pounds.
4. Hip hop. Hip hop dancing started in the early 1970s, with its roots in break dancing and popping and locking. As hip hop music evolved in the 1980s, so did the many styles of street dancing that we call hip hop today. Hip hop is fun, high energy, and often set to popular music. Hip hop also works your core, which is why a program like Hip Hop Abs® can be so effective. Classes can be found all over the place, including gyms, dance studios, and even through park and recreation departments. Just think about how great you will look.
5. Contemporary and modern. Although based in ballet, contemporary and modern dance styles were a direct rebellion against the rigid discipline and rules of ballet. Contemporary and modern dance are concerned with expression yet still require a degree of technical proficiency that often means years of practice. The focus of most forms of contemporary dance is the "center," or your core, which means that you will easily work on and strengthen your stomach and back muscles. These forms of dance are readily found in the university system but can also be found at dance studios.
6. Ballroom and Latin. Ballroom and Latin dance styles have been around for as long as people have danced in Europe and South America, but they've become widely popular in the U.S. in the last century, thanks to Fred Astaire, Arthur Murray, and Dancing with the Stars. Ballroom dance styles are particularly enjoyable as they are done with a partner, and you only need a few hours to learn some of the most basic steps. Because of its low-impact nature, ballroom dancing is appropriate for all age groups, does not require extreme flexibility, and can range from a slow waltz to a boppin' Texas two-step to a fast West Coast swing. What's more, while you're shedding pounds, you're preparing for your cousin's wedding, your class reunion, and possibly an inauguration ball. Talk about motivation.
7. Alternative. Alternative dance styles, or PG-13 classes, include pole dancing, stripteasing, and burlesque dancing. As these new expressions of movement become more mainstream, everyone from the sorority girl to the grandmother is giving them a shot. Besides the obvious advantage to learning these dance styles, the upper-body strength required for dancing on a pole is rather amazing. What's more is that these adult dance styles not only move you toward having a fitter body, but even before getting that fitter body, many women gain self-confidence.
8. Tissue. Tissue dancing is a form of aerial acrobatics that is often seen in circus-style shows like Cirque du Soleil®. Remember 10th grade gym class and climbing the rope? Now imagine wrapping yourself up in the rope, hanging upside down like a bat, and quickly unraveling yourself until you almost hit the floor. This, and hundreds of other tricks, is done with a very strong piece of material hung from the ceiling and very daring participants who are willing to be sore for many days following the class. There is a huge emphasis on upper-body strength, flexibility, and the core in tissue dancing. Classes are readily available in most metropolitan cities, and workshops are offered through many companies that travel nationwide.
9. Belly. Belly dancing, or Middle Eastern–style dancing, can be traced back to the 12th century, but its exact origin is a giant controversy. Some believe it has religious origins, others think that it was a part of childbirth, and still more fight over it whether it originated in Egypt, Africa, or Greece. In the Middle East, it's taught to both boys and girls very casually, and it's become increasingly popular in the U.S. in the last 20 years. Belly dancing requires great control of the stomach muscles and the ability to move different parts of the body while isolating and holding others still. As a quick note, belly dancing tends to favor curves, so if you're a woman who prefers to bask in the glory of her natural lines, this is the perfect art form for you.
10. Folk. Each culture has held on to a piece of its history by imparting the dances of its ancestors to its young. Just as each cultural dance is completely different, so is the amount of calories you might expend or the different muscle groups that might get stimulated. For instance, Irish stepping or Bollywood dancing might be the equivalent of running 5 miles, while Japanese fan dancing might be more akin to doing laundry. Regardless, if the style of dance is meaningful to you, and you are exercising, the fact that you are moving is the most important thing! Find the type of folk dance that interests you and also the kind of music that you enjoy. I spent an afternoon at a Highland dance competition, and after 7 hours of bagpipe music, I was ready to remove my ears.

There is a world of dance options out there that can be fun and also help create the body of your dreams. As with all new forms of exercise, do the research and find a qualified instructor, class, or video series before you begin your journey. And if the class option is not for you, go find a dance floor in a local bar or blast the stereo in your living room, and just start dancing. Because if you think you can dance, really, you can.