Fitness Workouts Dancing

Basic Aerobic Dance Steps

By Andrea Boldt | Updated May 31, 2019

Reviewed by Lisa Maloney, CPT

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Step and floor classes have some similar moves.

Image Credit: dolgachov/iStock/GettyImages

Head to any aerobics class and you may feel like the instructor is speaking another
language. Many of the basic steps are easy to master once you know what they are.
Familiarize yourself with the movements before heading to the studio so you feel
successful in your workout.

1. Basic Step
This move can be performed on an aerobics step bench or on the floor. Do several in a
row with the lead leg, or alternate lead legs for variety.

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HOW TO DO IT: Start with your feet side by side, about hip-distance apart. Step about
two feet forward with your lead leg. Bring the back leg forward to meet it. Step back two
feet with your lead leg and draw the other foot back to meet it.

2. V-Step
This dance step is also doable on an aerobic step or the floor. It gets its name from the
wide, v-shape of the movement.

HOW TO DO IT: Stand with your feet parallel and hip-distance apart. Step your lead foot
2 to 3 feet forward to the corresponding corner of the floor or the bench. Step the
opposite foot wide to its corner. Step back to the original position with your lead leg.
Bring the opposite leg back to meet it. You may alternate lead legs or repeat the step on
the same leg several times before switching.

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Read more: Is There a Difference Between Cardio and Aerobic Exercise?

3. Step Touch
Step touch is commonly found in floor-based classes. It's an easy move to master.

HOW TO DO IT: Stand with your feet side by side and hip distance apart. Step your lead
leg to the side and bring the other foot to meet it. Switch the direction as you alternate
touching side to side. Sometimes, you might do two to four steps to the right, and then
an equal number to the left (or vice versa).

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4. Mambo
The mambo step in aerobics dance takes its cue from the dance style. It's a fundamental
move that has you swinging your hips.

HOW TO DO IT: Stand with your feet hip-distance apart. For a right leg lead, take a small
step forward on your right foot; keep your left foot where it is. Shift weight onto the right
foot, and then shift weight onto the left foot as you step the right foot backward. Shift
weight onto the right foot, then to the left; immediately take the step forward with the
right to repeat the step.

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5. Box Step
A box step is sometimes called a "jazz square."

HOW TO DO IT: Stand with your feet hip-distance apart and parallel to one another. For
a right leg lead, step the right foot slightly forward and in front of your left foot. Step the
left foot out to the side. Bring the right foot a step back and cross over it with your left
foot. Repeat multiple times.

Read more: The Benefits of Step Aerobics

6. Grapevine
The grapevine offers a way to travel side to side during a floor-based aerobics class.
Sometimes, an instructor adds a knee lift or hamstring curl instead of the tap before
switching directions.

HOW TO DO IT: Stand with your feet hip-distance apart. To move to the right, step your
right foot to the side. Cross your left foot behind the right. Step the right foot again to the
right and tap your left foot next to it to switch directions.
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References

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Fitness Workouts Aerobics

Names of Aerobic Steps

By Sha Buckines | Updated November 20, 2017

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Names of Aerobic Steps

Image Credit: UberImages/iStock/GettyImages
By definition, aerobic simply means with oxygen. Aerobic exercise is any type of exercise
done for an extended period of time that uses the big muscles to raise the heart and
breath rate to improve cardiovascular health. Running, walking and biking are all types of
aerobic exercise.

Aerobic exercise classes also fall under aerobic, or cardio, workouts. They're set to
rhythmic music and feature steps designed to get the heart pumping while making
exercise fun. But, if you're a newbie, it might feel like the teacher is speaking an entirely
different language. Learn some of the most basic step names before venturing into a
class.

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Read more: High-impact Aerobics Vs. Low Impact

1. V-Step
The V-Step forms the letter V with the feet and can be done on the aerobic bench or on
the floor. You do the movement in four counts.

HOW TO DO IT: Stand with your feet hip-distance apart. Step forward with the right foot
as wide as possible, then step forward and out with the left foot as wide as possible.
Step right foot and left foot back to hip-distance, one count at a time. Repeat for the
designated number of reps.

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2. Turnstep
Do the turnstep on an aerobic bench, also in four counts. Start the move facing the step
sideways.

HOW TO DO IT: Leading with the right foot, step up on right corner of the bench
sideways. Then bring the left foot up onto the bench to the left corner as you turn. Step
off the bench with the right foot, bring the left foot down next to the right foot. Repeat
with the left side for as many reps as desired.

3. Grapevine
The Grapevine is a popular move in floor-based aerobics classes. It's performed in an
eight-count pattern as you basically criss-cross step across the floor.

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HOW TO DO IT: Start with your feet hip-distance apart. Step to the side with the right
foot. Step the left foot behind and past the right foot, then step to the side with the right
foot. Finally, bring the left foot next to the right foot. Then step to the side with the left
foot, bring the right foot behind and past the left foot. Repeat, leading with the left foot
and traveling to the left. You may see instructors add turns and bringing the knees up to
make the move more challenging.

Read more: The Benefits of Step Aerobics

4. Charleston
The Charleston step is done in four counts, with or without a step bench. It's a fun way to
incorporate a little light dance into your routine.

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HOW TO DO IT: Step forward with the right foot, then step forward with the left foot. Step
back with the left foot, then step back with the right foot and lunge backward, leading
with the right foot. A knee up or kick may be added to change the lead foot and switch
to the other side.

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