The body roll is a very sensual dance step in which waves are formed that start at the head and then go down the chest and abdomen until they reach the hips. While it is not a very complicated step, you will probably need some practice to master it. Once you learn how to do a basic body roll, add it to your fitness dance routines. Since body roll is an essential step in bachata, a dance from the Dominican Republic, as well as hip hop, you have plenty of options to show it off on the dance floor!
Steps
Method 1 of 3: Learn a Basic Body Roll
Step 1. Turn your feet to the side to angle your body
Place your feet at shoulder height so that you get a good, firm posture. Then lift your toes and move them slightly to the left. For more balance, place your left foot about a half step in front of your right.
The body roll can be done in any direction, so you can also angle to the right and put your right foot forward
Step 2. Start by imagining that there is a hoop floating in front of you
The hoop should be approximately the size of your head and shoulders. Imagine it hanging right in front of your face. You will use this hoop to learn the basics of body roll.
Step 3. Pass your head and then your shoulders through the imaginary hoop
Move your head gently forward. Follow the head with the chest. Now both must have passed "through" the hoop.
This movement must be fluid. If you feel like it's choppy, keep practicing until it's smoother and more continuous
Step 4. Go back to the top of the imaginary hoop
Now, tilt your head and upper body back. Imagine that you are lifting your head and chest above the hoop. This will cause the torso to project slightly backwards, which is the next element of the body roll.
Step 5. Pretend you are going to sit down to bounce your butt at the end
The last movement is the only one that should be a bit abrupt. Once you've leaned back enough for the wave to pass through your torso, do a movement that simulates sitting up. Don't forget to stick your butt out! That is a key part of the body roll and it means that you have completed the movement.
Step 6. Reverse the direction so that the wave returns upwards
To start, push your hips forward. Keep pushing the rest of your body forward, starting with your belly, then your chest and shoulders, and finally your head. This movement must also be fluid.
Step 7. Get up to repeat the body roll down
If you want to do a body roll down again, sit up after you've poked out your butt. Then repeat the movement starting from the head. This will allow you to do multiple body rolls continuously.
Step 8. Put the movement together and add music to it
To help you move to the beat of the music, connect the body roll to a beat. Use a 4 beat rhythm by moving your head on the first beat, your chest on the second, your belly on the third, and your hips on the fourth. Now put on your favorite song and combine the body roll with the music!
Most hip hop songs use a 4/4 or 4/8 time signature, which means you can easily count the music in 4 or 8 beats
Method 2 of 3: Use Body Rolls to Get Fit
Step 1. Get ready to perform body rolls in Zumba and dance fitness classes
If you have a gym membership, you will surely see a wide variety of dance options listed for aerobic exercise classes. Zumba instructors, who use Latin and international dance moves to create intense, high-energy cardiovascular exercise, will certainly add some body rolls to their routines. You should also prepare to do this move in a hip hop or Jazzercise class.
Step 2. Move only your shoulders and torso to reduce intensity
The first few times you do dance training, it will probably be quite difficult. Use simple body rolls, which involve the movement of fewer parts of the body. The less you move, the easier it will be.
Instead of starting by moving your head, you'll start with your shoulders. You can end up with a small butt bounce, but you should primarily focus on the torso movement. This will focus the workout on your abs
Step 3. Raise your arms when the wave goes down to add an arm workout
Just as moving less reduces intensity, moving more increases it. As the wave descends, raise your arms so that they are above your head. Continue raising and lowering your arms each time you do another body roll.
Step 4. Add lunges to work your glutes and hamstrings
To do this combination, exaggerate the start and end of the body roll. Instead of putting one foot forward than the other, take a half stride lowering your body onto your front foot. Once you've done the body roll from this position, do the full stride at a 90-degree angle between the thigh and calf of the front leg.
Step 5. Maintain a squat position during the body roll for a harder workout
Place your feet slightly past shoulder height. The legs should form an inverted "V". Squat by lowering your body and bending your knees. Then do the body roll and boot your butt. It will be more difficult to maintain balance and control from this position, so start slowly!
Your feet should still be positioned slightly outward. However, don't turn them in the same direction. Turn your right foot to the right and your left foot to the left. This position will help you keep your balance
Method 3 of 3: Make waves with your body and hips in the bachata
Step 1. Count the times of the dance
Each step corresponds to a time. Counting the times will help you learn the dance at your own pace. Start without music so you can move as slowly as you want from time to time.
Step 2. Side steps to the right for 4 beats
Start with your feet together. Then move your right foot out for one beat and continue with your left foot for the second half. Once your feet are together again, repeat the side step on the third and fourth beats.
Step 3. Move your left leg out and turn your hips counterclockwise
Once your feet are brought back together, do a hip wave, also known as a booty roll, moving your left leg out so that your feet are at shoulder height. Then move your hips to the left, back, right, forward, and finish to the left again.
You don't need to count the times during the booty roll, just do it smooth and flowing
Step 4. Bring your right leg together with your left leg for more side steps
Once you have finished the booty roll, move your right foot so that the feet are together again. This will allow you to take another 2 side steps to the right. Remember to count them starting with 1 and ending with 4.
Step 5. Put your left leg in front of you to do a body roll
After bringing your feet together again at the end of the second lateral step, move your left leg forward. Perform a body roll, starting with your head and chest, working your way down your torso and ending at your hips. The butt pot is essential here, so don't forget it!
Step 6. Perform an upward body roll before bringing your left leg back
Reverses the direction of the body roll. Push your hips forward, then your belly, then your shoulders and head. Once you've finished the body roll in both directions, move your left leg back to bring your feet back together.
Step 7. Finish with two side steps to the left
You're almost done! For these side steps, move your left foot to the left in the first beat. Follow him with the right foot in the second half. Then take another side step to the left on the third and fourth beats.
- Once you have the sequence, find a bachata song online and dance to the music!
- Try “Corazon Sin Cara” by Prince Royce or “Solo Por Un Beso” by Adventure.