How to Do a Body Roll

• Imagine there’s a hoop hanging in front of your face, and roll your head and shoulders forward so that they go through the hoop.
• Then, lean your upper body back so that your torso moves forward, and finish the roll by popping out your butt in a sitting position.
• You can use body rolls as part of your fitness routine, especially in Zumba and dance fitness classes, and you can add lunges or arm lifts to the workout.

Learning a Basic Body Roll

Turn your feet to one side to angle your body. A body roll, or body wave, is simply stringing together a sequence of isolations and making them smooth. Place your feet shoulder width apart to get a good, strong stance. Then, lift your toes and move them slightly to the left. To get even more balance, put your left foot about a half-step in front of your right one. The body roll can be done to either direction, so you can also angle to the right and put your right foot forward.

Start off by imagining that a hoop is floating in front of you. The imaginary hoop should be about the size of your head and shoulders. Picture it hanging right in front of your face. You’ll use this imaginary hoop to get down the basics of the body roll.

Put your head then shoulders through the imaginary hoop. In a smooth motion, move your head forward. Follow your head with your chest. Both should now have gone “through” the hoop. This movement should be fluid. If it feels jerky, keep practicing until you’ve smoothed it out.

Come back over the top of the imaginary hoop. Now, lean back with your head and upper body. Imagine that you’re lifting your head and chest over the top of the hoop. This will make your torso jut forward a bit, which is the next element of the body roll.

Sit down to pop out your butt at the end. The last movement is the only one that should be a little abrupt. Once you’ve leaned back enough that the roll has traveled down the length of your torso, make a sitting motion. Don’t forget to stick your booty out! That’s a key part of the body roll, and it means you’ve completed the move.

Reverse the direction to roll back up. Push your hips forward to start. Follow through by pushing the rest of your body forward, starting with your belly, then your chest and shoulders, and finally your head. This, too, should be a fluid movement.

Stand up to repeat a downward body roll. If you want to go right back into another downward body roll, stand up after you’ve popped your booty out. Then, repeat the movement by starting with your head again. This lets you do lots of body rolls continuously.

Put the movement together and add music. To help you move to the music, connect your body roll to a rhythm. Use a 4-count rhythm by moving your head on beat 1, your chest on beat 2, your belly on beat 3, and your hips on beat 4. Now turn on your favorite song and match your body roll to the music! Most hip hop songs use a 4/4 or 4/8 time signature, meaning that the music can be easily counted in beats of 4 or 8.

Using Body Rolls for Fitness

Expect to do body rolls in Zumba and dance fitness classes. You can do a body roll with any part of your body. If you belong to a gym, you’re sure to see a wide variety of dance options on the list of aerobic exercise classes. Zumba instructors, who use Latin and international dance moves to create a high-energy, intense cardio workout, will certainly sprinkle a few body rolls into their routines. You should also be prepared to do this move in a hip hop or Jazzercise class.

Move only your shoulders and torso for less intensity. The first few times you do a dance workout, it’ll probably be pretty tough. Before working on the roll itself, work on specific isolations for that area. Keep your body rolls simple by moving fewer body parts. The less you move, the easier it’ll be. So instead of starting by moving your head, you’ll begin the roll with your shoulders. While you can still end with a little booty pop, your main focus should be on moving your torso. This will concentrate the workout in your abs.

Lift your arms as you go down to add an arm workout. Just as moving less lowers the intensity, moving more amps it up. As you roll down, pick your arms up so they go above your head. Continue to raise and lower them each time you do a new body roll.

Add a lunge to work your glutes and hamstrings. In order to do this combination, exaggerate the start and finish of the body roll. So, rather than just putting one foot farther forward than the other, do a half-lunge by lowering your body over your front foot. Once you’ve done the body roll from this position, sink down into a full lunge by making a 90 degree angle with your front thigh and calf.

Stay in a squat throughout the body roll for a tougher workout. Place your feet slightly farther than shoulder width apart. Your legs should form an upside-down “V.” Squat by lowering your body down and bending your knees. Now execute the body roll and booty pop. It’ll be harder to stay balanced and controlled from this position, so start slow! Your feet should still be angled outwards slightly. Don’t angle them in the same direction, however. Move your right foot out to the right and your left foot out to the left. This will help you balance.

Doing a Body and Booty Roll in Bachata Dancing

Count out your dance with beats. Each of your steps corresponds with a beat. Counting these beats out will help you learn the dance at your own pace. Start without music so you can move as slowly as you want from beat to beat.

Sidestep to the right for 4 counts. Start with your feet together. Then, move your right foot out on beat 1 and follow it with your left foot for beat 2. Once your feet are back together, repeat the sidestep on beats 3 and 4.

Move your left leg out and roll your hips in a counterclockwise circle. Once you’ve brought your feet back together for the second time, go right into the booty roll by moving your left leg out so your feet end up shoulder width apart. Then, move your hips to the left, back, to the right, forward, and end at the left again. The booty roll doesn’t need to be counted out. Instead, make the roll smooth and fluid.

Bring your right leg together with your left to start more sidesteps. Once you’ve finished the booty roll, move your right left so that your feet are next to each other again. This will allow you to do 2 more sidesteps to the right. Remember to count these out by starting with 1 and ending with 4.

Put your left leg in front of you to do a body roll. After you’ve brought your feet back together at the end of the second sidestep, move your left leg forward. Do a body roll, starting with your head and chest, moving down through your torso, and then ending with your hips. The booty pop is essential here, so don’t forget it!

Do an upward body roll before bringing your left leg back. Reverse the direction of your body roll. Push your hips forward, then your belly, then your shoulders and head. Once you’ve finished the body roll in both directions, bring your feet back together by moving your left leg back.

Finish with 2 sidesteps to the left. You’re almost done! For these sidesteps, move your left foot out to your left on beat 1. Follow it with your right foot on beat 2. Then, do another sidestep to the left for beats 3 and 4. Now that you’ve got the sequence down, look up a Bachata song online and do the dance to music! Try “Corazón Sin Cara” by Prince Royce or “Solo Por Un Beso” by Aventura.