It is known to everyone that exercise is very essential and useful in terms of lose weight and maintaining our health. It helps maintain our body to be more physically fit. It is a combination of dancing, flexibility, endurance and using your strengths.

Aerobics which means oxygen promotes wellness. It helps the proper distribution of blood supply throughout our systemic and circulatory system; it diminishes the risk of osteoporosis, back pain and bone weaknesses especially among women.

Hip hop dance exercise require simultaneous movement of two or more body parts. It has a very challenging dance moves and yet can give you can assurance to get a real shape.

To begin with this hip hop aerobic exercise; take a deep breath, drink plenty of water and do some warm up like stretching.

1. PUSH DOWN. Squeezing your muscles with your biceps and triceps and abdomen muscle an pushing down with your arm while raising your knees up which gives a crunch to your abdominal muscle and your biceps and triceps. Squeeze down your right arm pointing your left knees and do the other way 1 to 8 counts. Do little harder on squeezing your abdominal muscles. Keep it going; push your arms down while raising your knees up. So keep moving, pushing and squeezing until you sweat…

2. HIGH STEPS. Is a combination of pushing down, knees up, hop and jumping. So raise your right leg up and switch with the left leg make it higher as you can then while doing it jump on side two steps and do the same on the other side. Then you can do it also in front and back. Can you feel your heart rate now???

3. TURN STEP. Step the left foot and step all away over and turn on the left side, do the same on the right side and at the back. It is kind of turning on the 4 sides, left, right, front and back. Keep it going and as make it as fast as you could. Just make sure your following the right thing not just turning.

4. THE HOP. Hop on to your left foot and step on your right foot down and do it on the other way. Hop on to your right foot and step on your left foot down. So each time you do it you’re going to drop your arms down, bounce and hop while you keep on doing it.

5. ARM SWING. Jump up and get low. Jump on to your right, swing your arms and get low… Jump on to your left, swing your arms and get low.

6. PULL DOWN. Step on to your right, slide and pull…So you would come up just like stretching your body out and just like your reaching for something very high, pull down and slide…

7. 1-2 STEP. Step on your left foot and back down your right foot and raise your right knee up. Again step on your right foot and back down on your left foot and raise your left knee up. So do it and bring it up!

8. CANDY MAN. Jump on the left and jump together. Jump on the right and jump together. Again one more time. Jump on the left and jump together, turn and shake-shake-shake.

9. MJ SLIDE. Slide on the left and hands come together. Slide out on your right and hands come together. Rock down on the left alternating with your right while getting lower and back up. Always remember that each time you rock down it must be getting lower and lower. As you raise up you can feel the pressure on your legs.

10. KICK BACKS. This step is kind of fun and hope you like it a lot. As a start back down kick your left leg out. So it would come up that your left foot is all the way in front and your arm all the way to your back. Switch it out and back down. And take your right arm comes all away around and back down and switch directions. You can do it on a fast tempo.

11. HOP IT BACK. Start with your right foot. Hop back on to your right foot and switch to your left foot. Try this way- hop hop hop (that is 3 times) back on to your right foot and turn. Take 3 small steps up and keep repeating the same thing.

12. JUMPING JACK CHANGE. Does the jumping jack just like how you know how to do it. And jump back and switch your left and right foot. Jump all the way on to your side, all the way up and jump all the way back and switch your left and right foot. Just make sure you bend your knees.

13.THE SWITCH CHANGE. Switching side. Start with changing your right and left foot and left foot out. Do it again on the other side, switch your left and right foot and right foot out. Make sure that when you come out, you deep down.

14.THE TRIPLE HOP. Start up with three hops to each side. Make sure your get your knees way up and step forward. Step foot forward then, left foot forward. And do it again all the way. So you can also switch directions and on the last part make sure that when you step forward slide and make it lower as you could.

15.THE STEP BACK. This is last part. Let’s go over with the step back. Hop on the left side and raise your right knee up and do it again on the right side. Step forward counting 1-4 and step back and raise your arms up. That’s it do it all over again.

Can you feel your heart fast beating now? That’s good. After the last exercise, the first thing you must do is to cool down. Your workout is still not yet over. Take a few minutes to do the breathing exercise and do some stretching. This will aid you to bring back your heart rate at a slow and steady pace, avoids you to get sick and allow you to get the full benefit of your efforts all along after this challenging hip hop aerobics exercise.