Tahitian dance can help you create a slimmer waist by engaging your waistline muscles and burning calories through aerobic activity. The rhythmic hip movements of Tahitian dance are performed to drumbeats. To do Tahitian dance, pull in your abs and keep your shoulders up and back, your tailbone tucked in and your feet flat on the floor with your knees slightly bent. Hold your arms out to your sides, above your head or sway them gently.
The transverse abdominus keeps your waist pulled in while performing Tahitian dancing, which helps develop strong core muscles. The "ami" is a big circle with the hips that uses a crunch to the front that works the abs. The upper and lower abs down the middle of your waist give the rippled definition sometimes called a 6-pack. The "tamau" is a simple move that bumps your hips side to side, working the internal and external obliques on your sides. The "afata" is when your hips are bumped to all four corners of the room. In the "varu," you move your hips in a figure 8. The "afata" and "varu" are dynamic movements that work all of your waist muscles.
Waistline muscles are worked against the resistance of the body's weight in Tahitian dancing. Resistance causes your muscles to lengthen and contract with use until tiny microtears form in the muscle fibers. Your body repairs the tears during hypertrophy, and the muscles grow bigger and stronger. When your waist muscles are strong, they enable you to hold your abdomen in and avoid the dreaded pooch. A strong waist will have a firm, toned appearance.
Tahitian dance is a moderate aerobic activity when you do it quickly enough to raise your heart rate. Moderate aerobic activity will make you breath faster, sweat after 10 minutes of dancing and leave you able to have a conversation but not sing. Aim to dance least 30 minutes three times a week. Increasing the time spent dancing each week will improve your results by burning more calories. Aerobic activity will trim the waist by helping your body to target visceral fat, which is located deep in your abdominal cavity around your organs. You will be trimming your waist from the inside out.
Reducing waist size necessitates weight loss. No matter how strong your waist muscles are after Tahitian dancing, if your waist has excessive fat, it will not be smaller. Create a calorie deficit by consuming 500 to 1,000 fewer calories a day to lose 1 to 2 pounds per week. When you eat fewer calories than you use, your body retrieves fat from storage. The fat that has accumulated on your waist will eventually come off and you will have a smaller waist. After six months, reevaluate where you are in your weight loss to see if you are ready to continue calorie reduction or maintain your new weight.
Jennifer Kennedy owns a dance fitness studio in Atlanta, holds a Bachelors of Science in biology and is certified in reflexology. Kennedy grew up exercising to Jane Fonda video workouts and Beverly Exercise on television.