Head to any step aerobics class and you may feel like the instructor is speaking another language. Don’t worry, we’ve all been there. But the good news is that most of the basic aerobic dance steps are easy to master once you know what they mean. Familiarizing yourself with the movements before heading to the studio can help you feel a little more prepared for success.
Dance aerobics classes are a great way to add fun and enjoyment to your exercise routine, especially if you’re looking to change things up from your normal workouts. But they also offer a host of other benefits like building stronger bones, improving muscle strength, increasing cognitive function, and lowering blood pressure.
If you’re interested in dropping by a class, these are some of the foundational dance steps that could be worth learning and step-by-step instructions on how to do them (no pun intended!).
1. The Basic Step
The basic step is the first step you’ll need to learn in dance aerobics. You can perform this step on an aerobic step bench or on the floor. Here’s how:
Step 1: Start with your feet side by side, about hip-distance apart.
Step 2: Step about two feet forward with your dominant leg.
Step 3: Step back two feet with your dominant leg and draw the other foot back to meet it.
While you can do several of these steps in a row with your dominant leg, some people also enjoy alternating their legs for variety.
2. The V-Step
Like the basic, you can do the V-step on an aerobic step bench or on the floor. This step gets its name from the wide, V-shape movement you make while performing it. Here’s exactly how to do it:
Step 1: Stand with your feet parallel and hip-distance apart.
Step 2: Step your dominant foot two to three feet diagonally forward to the corresponding corner of the floor.
Step 3: Step your opposite foot wide diagonally to the other corner.
Step 4: Step back to the original position with your dominant leg.
Step 5: Bring the other leg back to meet your dominant leg.
You can also choose to alternate which leg is the leading one as you practice more. The important thing is to find a groove that you can comfortably do and enjoy.
3. The Step Touch
The step touch is a great low-impact move, and here’s how to ensure you’re doing it correctly:
Step 1: Stand with your feet side by side and hip-distance apart.
Step 2: Step your dominant leg to the side and bring the other foot to meet it.
Step 3: Switch the direction as you alternate touching the ground side to side.
Some people also like to set up a rhythm with this step. For example, you might do two to four steps to the right, and then an equal number of steps on the left to match (or vice versa).
4. The Mambo
The mambo step in aerobic dance takes its cue from the dance style. It’s a fundamental move that has you swinging your hips. You can practice it by doing the following steps:
Step 1: Stand with your feet hip-distance apart.
Step 2: Leading with your right leg, take a small step forward on your right foot, keeping your left foot where it is.
Step 3: Shift your weight onto the right foot, and then shift your weight onto the left foot as you step the right foot backward to its original position.
You can repeat this step several times and alternate the leading leg for some variety. Additionally, while some people like to do the mambo step front and back, you can also try this step from side to side.
5. The Box Step
A box step is sometimes called a “jazz square.” As the name implies, the sequence of this aerobic dance step forms the shape of a box or a square. Here’s how to do it correctly:
Step 1: Stand with your feet at hip-width distance and parallel to one another.
Step 2: Cross your left foot slightly forward and over your right foot.
Step 3: Move your right foot out to the side and then back.
Step 4: Step your left foot back to meet the right foot at hip-width distance.
Step 5: Bring your right foot slightly forward and over your left foot.
These steps complete the square, and you can repeat them multiple times.
6. The Grapevine
The grapevine offers a way to travel side to side during a floor-based aerobics class. This is how to do it:
Step 1: Stand with your feet hip-width apart.
Step 2: To move to the right, step your right foot to the side.
Step 3: Cross your left foot behind the right
Step 4: Step your right foot again to your right so that it’s hip-width apart from your left foot, like in the starting position.
You can also switch directions and do the same step on the left side. Alternate as many times as you’d like.
The Takeaway
Dance aerobics is a great way to add more fun to your fitness routine.
These step workouts can also help you gain muscle strength, boost brain function, and lower blood pressure.
Some of the most common dance steps include the basic step, the step touch, and the grapevine.
The most important thing while practicing these moves is to learn what’s comfortable for your body and find your groove.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Peter Nguyen, PT, DPT, is a physical therapist and health consultant with MovementX, based in Orange County, California.
Peter specializes in the management and rehabilitation of people who have neurological conditions or chronic conditions that affect their long-term health. He also helps people recover from vertigo and vestibular disorders, numbness in the extremities, or balance and coordination impairments.
Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition.
