You twist, twist your butt...

What is it and what is it called?

When performing a dance, you need to perform movements with your hips, buttocks, and stomach. The dance is called “Booty dance” (in the original “Booty dance”), which literally translates as “butt dance”.

His movements are sexy, they are mesmerizing, so girls performing them cannot help but attract the attention of men. “Booty dance” has African roots, which explains its passion, temperament and unbridled energy. The name “Booty dance” can also be found as “Booty shake”, which literally translates as “booty shaking”, which absolutely corresponds to the concept of the dance. The most suitable music for him is reggaeton, R&B, hip-hop, Brazilian funk.

“Booty dance” is also called “twerking”, and in fact this trend is one of the varieties of this style. When performing “Twerking,” movements are made exclusively with the butt, while when performing “Booty Dance,” you need to properly shake not only your butt, but also your stomach.

There are two main types of elements used in this style:

Bootyshake. These are the main body movements of this style. They are rhythmic, represent rotation of the pelvis, compression of the muscles of the buttocks;
Hirolling. The hips and stomach move, and in general hiprolling is similar to belly dancing.

Steps

Beyoncé's movements

Take the correct posture.

Place your feet slightly wider than shoulder-width apart, bend your knees slightly and relax. Straighten your shoulders and arch your back slightly, pushing your butt back. Don't stick your butt out on purpose - it will stick out on its own when you arch your back.

Bring your pelvis in.

Your lower back should now be a straight line. In other words, your pelvis should be at a 90-degree angle to the floor, neither protruding forward nor backward. In this case, the shoulders should protrude slightly forward, and the legs should be slightly bent at the knees.

Put your butt back.

As you do this, arch your lower back and push your chest forward and shoulders back. This will help you stick out your butt. If necessary, practice arching your pelvis back.

Repeat this movement.

First, stand so that your pelvis is vertical, at an angle of 90 degrees to the floor. Then arch your back, pushing your hips and butt back. Start at a slow pace to get the hang of the technique, then gradually increase the speed. Try to reach the maximum pace, making sure that your movements are correct.

Connect your hands.

Beyoncé's famous style also includes rhythmic hand movements. To perfect these movements, first bring your arms to your chest, bending your elbows at an angle of about 45 degrees with your wrists facing away from you. Bend your fingers slightly without clenching them into a fist. Pushing your butt back, spread your arms slightly, pushing your chest forward. As you reverse the movement, bring your arms together again, pushing your shoulders forward. Continue, moving your butt and arms to the beat.

Add jumping (optional).

Beyoncé sometimes jumps during her famous dance. To do this, take the correct pose with your feet shoulder-width apart. Then just jump forward a little and immediately start shaking your butt as described above. Practice jumping after you have mastered the rest of the movements.

Rotate your hips, arching them forward and then moving them back in a circular motion.

In reality, shaking your butt requires only a backward movement of your pelvis and hips. However, to ensure proper hip movements, it is helpful to practice them in both directions. Practice moving your hips forward and then back. Keep your back straight while doing this.

You shake your butt as you move your hips back. This is a separate movement. You simply move your pelvis back. If this movement seems unusual to you, you will have to practice, since it is the main one. Essentially, by arching your pelvis back, you are shaking your butt.

Place your palms on your knees.
This will make your dance more stylish. In addition, this will make it easier for you to maintain balance while moving. Do not lean forward while still keeping your back straight.
Push your hips back.
Starting in the starting position, tilt your hips back. Do this slowly at first, learning the movement. In this case, you can transfer your body weight to your heels. Then gradually speed up your butt movements. And finally, shake your butt at a fast pace. Practice until you master the dance.
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Forward bend dance
1. This is a separate movement in which you should only move your pelvis. The back should remain straight.

People always dance best to the music they like. Dance to rhythmic music that will put you in the mood for dancing. Latin music and hip-hop often have a rhythm that's good for shaking your booty.

Dance to your heart's content, moving naturally and effortlessly.

Try to completely relax so that your movements look natural. Bend your knees slightly to help you maintain your balance.

Practice dancing in front of a mirror - this way you can see what works for you and what doesn’t.

The virtues of dance

They lie not only in the fact that it looks very beautiful.

Buti Dance has other advantages:

The title “Star of the Party”, which will be given by the male half present at it, is guaranteed to you, as well as their admiring glances focused on you;
This dance is rhythmic, therefore it helps to get rid of excess calories and lose weight. In addition, thanks to them, the butt will become toned, get rid of cellulite, and in general the figure will become slender and athletic;
Your posture and gait will noticeably change, you will look much more graceful and stately, and not only in dance;
When performing dance movements, blood flow in the pelvic organs improves, which is very beneficial for the health of female organs;
“Buti dance” allows a woman to become more self-confident, gives energy, including sexual energy, and vitality.

How to “arm yourself” for training?

Many people dream of mastering this technique. Some people sign up for a dance class for this, while others prefer to conduct classes at home.

In any case, if you decide to master this dance style, you will need:

Positive attitude and motivation. You can get them by watching the performances of stars who have succeeded in this dance, highlighting for yourself the most interesting elements, in your opinion. This should make you want to eventually repeat these elements as well as Beyoncé or Shakira;
Pay attention to the clothes you will be wearing. It should not hinder movements or cause discomfort. The best option is shorts or leggings, a loose T-shirt or tank top, and comfortable sneakers. If you want to approach the issue of choosing clothes correctly, stop at things made from natural fabrics;
Even if you train in the gym, it would be a good idea to take advantage of video lessons and practice them additionally at home. If you master this technique on your own, without a trainer, you definitely can’t do without them;
When practicing at home, try to make the room in which your training takes place as similar as possible to a dance class. The room should be bright and equipped with a large mirror in which you can see what success your activities are bringing.

You need to train at least three times a week, and it is important that each session lasts at least 40 minutes.

Each lesson should consist of two parts. The muscles need to be warmed up so as not to feel discomfort in them when you begin the main part of the workout. To avoid this, don't neglect your warm-up.

Preparation for class

This is a warm-up, which involves performing several exercises.

Squats

They are necessary to prepare the gluteal muscles directly for exercise.

Straighten your back, place your feet shoulder-width apart, and lower your arms to your sides.
We perform deep squats, moving our buttocks back a little.
You need to perform 2 sets of squats, each of which consists of 10 exercises.

"Crocodile"

Before you start performing the “Boot Dance” - the one where you shake your butt, you need to prepare the butt for the fact that it will have to move progressively.

We sit on the floor, straightening our legs in front of us.
We move forward, alternately moving the right and left buttocks.
We need to complete at least 30 such “steps”, and then we move in the opposite direction to return to the point from which we started.

Mahi

They also help to make the butt more elastic, toned, and after such a warm-up it will be easier to dance, and this is especially true for beginner performers.

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We get on all fours, arms should be straight.
We perform swings with our knees bent - 8 times with each leg.
You need to do the exercise in 3 approaches.

Main part of the workout

Here are a few moves that will provide a great foundation for further study of dance if you are new to it.

The simplest but most beautiful element

It will also take time to master it.

We turn to face the mirror, bend our knees a little, and rest our hands on the knees.
Move your buttocks as if you have some object in your panties that is bothering you and you want to remove it. If you are a beginner and have just begun to learn the art of how to shake your butt, in order to make it easier for you to imagine such a situation, you can actually put some small object in your panties.
Legs and arms are not involved in the movement; make sure your back is straight.

Rotate your hips

We place our hands on our sides and place our feet shoulder-width apart.
We make circular movements with the pelvis, keeping our back straight, and gradually increasing the speed of movements.
We continue to perform the exercise, gradually bending our knees and lowering ourselves down.
We rise up without stopping the movement of the pelvis.

How to walk correctly so that your movements are smooth and your butt is beautiful

Today I want to talk about the butt.

Lately, my son loves his own transport more than our car, so we get to the development sites on our own. He's on a bike, I'm walking fast. I consoled myself with the usefulness of this process and waited for the long-awaited nut to appear in the mirror. But he doesn’t exist and doesn’t exist. I wondered why? What's wrong? I noticed that with my usual walking style I don’t feel muscle tension there. It turned out that you also need to be able to walk. I’m learning and sharing. Now I’m not talking about the smooth gait of a peahen, but about effective race walking, which brings benefits and tone to the body. There is not always enough time and desire to study even at home, so I think it is impossible to lose these precious opportunities while you are not busy with anything else.

So,

Walking.

Raising the leg, we strain the entire buttock, thigh, calf and even the foot. At the same time, the abs and back muscles also pump, and the most difficult thing is to establish breathing. In general, I tried it, it works for sure! True, they looked at me suspiciously on the playground when I was running in circles, trying to understand the technology.

Running up the stairs.

The technique is the same.
If through a step, then the effect is like lunges. Possible with weights such as a children's bicycle or stroller. A few more effective exercises , but at home, also without leaving the cash register, as they say.

We squeeze and unclench the gluteal muscles while standing and sitting.

At any convenient time, for example, while washing dishes or standing at the stove. Sitting is even more efficient. For example, sit somewhere in line, wait for your child to get home from class, or watch a movie, while you work. Another option for the exercise is to tense your gluteal muscles and hold them in this position for as long as possible!

We walk on our butts.

This is a very strange, fun, but no less effective exercise that allows you not only to strengthen your muscles, but to lose weight in your hips, get rid of cellulite and strengthen your back muscles. Overall a miracle. You can practice while playing with your child on the floor. And it will definitely delight him. The technique is simple. Sit on the floor, legs straight, body perpendicular to your legs. Hands are bent at the elbows and placed behind the head. Raise one buttock and take a step; the leg also moves, but does not crawl along the floor, but remains elevated. Same thing with the other buttock. Then in the opposite direction. We constantly monitor our posture!

If you have the time and desire to work out seriously, without being distracted by other things, then the most effective exercises for a round, beautiful butt are:

Squats.

Regular. Feet shoulder width apart. Make sure your back is straight and your gaze is forward. We squat as low as possible.

Plie. Feet shoulder width apart. Toes are turned to the sides.

Squats and side leg raises.

Squats and leg raises.

Side squats.

Jump squats.

Lunges.

Correct posture is very important.
Look ahead. The knees do not float from side to side. Lunges forward/backward. The body is straight. The foot is clearly under the thigh. We lunge with our right foot. We transfer the body weight to the bent leg. Thigh parallel to the floor, left knee slightly touching the floor. Three 90 degree angles. Body, left and right knee.

Lunges to the side. Hands at the waist or bent at the elbows.

Jump lunges. Hands on waist. Classic lunges, but with a jump.

It is recommended to do all exercises 10 times , 2-4 approaches .

I don’t dare ignore the beauty of the gait Sometimes you have the opportunity to walk with your loved one, without rushing anywhere.

Here are the main recommendations:

1. The main thing is correct posture and self-confidence, the rest is a matter of technique.

2. Smoothness of movement. First the leg then the body. Forget about rush.

3. We step first on the heel, then smoothly on the rest of the foot.

4. The step is not long. The width should be no more than the length of the foot.

5. Place your feet parallel to each other, slightly spreading your toes.

6. We walk along the same line. Those. If you mentally draw a line along the marks from your heels, you should get a straight line. Example: walking along a narrow curb.

In any business, training is important and if you do it regularly, the results will not be long in coming. The main thing is to start! 5-10 minutes a day and you won’t even notice how it will become a pleasant habit, and your body will thank you.

PS Photos for inspiration.