How to Do
The heavy dancing social square tap should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy dancing social square tap.
Beginning
1. The heel-step is the first step you should try because it closely resembles the natural flow of walking over the floor.
2. The rules are simple: when putting one foot in front of the other, start with the heel of your foot.
3. Bring your ball of your foot down next.
4. Rep with the opposing foot, and keep going until you've walked a few steps forward.
Movement
The reversal of the step-heel is that the ball of your foot should come down before the heel. If you're used to wearing high heels, this will come more naturally. Before the heel joins the floor, make sure the ball of each foot makes full contact; the more you arch your foot, the more effort you'll need to finish each stride.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
