How to Do
The moderate 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 moderate dancing social square tap.
Beginning
1. There are a variety of ways to move your weight from one foot to the other in tap, but the ball change is by far the most popular.
2. Make sure that only your toe tap–the smallest of your shoe's metal plates–makes any noise to pull it off perfectly.
Movement
1. To begin, stand with your feet parallel but not touching. Raise your heels to the point where just the balls of your feet are in contact with the ground.
2. Then, with your right foot behind you, rock back onto the ball of your foot. For a brief moment, your left foot should be fully off the ground.
3. Switch your feet and repeat the process, shifting your weight from one ball to the next.
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.
