23 NEW FITNESS MOVES
Take your workout in a different direction
Whether it’s from a standing or lying-down start, there are so many ways to commit to getting more toned, healthy and fit. Just choose an exercise that matches your usual fitness vibe, then use our guide to find a fun, fresh and clever activity that will keep you interested.
You love to dance…
So you’d like it to be your fitness thing, too. Take your pick from this stamina-building trio. LA BOMBA Nervy about hitting a dance class? Before you sign up, try this online Latin American routine to help relight your fire and get your flex back! It’s fun, free and backed by the NHS. See the exercise video at nhs.uk/conditions/ nhs-fitness-studio/dance-la-bomba.
FITSTEPS Still pining for Strictly? Then join a class based on your ballroom favourites and created by Strictly pros Natalie Lowe and Ian Waite. It ups your fitness, is good for all ages and you don’t need a partner; fitsteps.co.uk.
CHASAMBA This is new and all about moving to an infectious Latin American dance beat. It includes jive, cha cha and more to work up a sweat and burn calories. Rediscover your sexy hips; chasambafitness.com.
BENEFITS? Calorie burning tops the list; Natalie Lowe reckons you’ll burn 750 calories in just one Fitsteps session! You can add body toning and shaping to the list of benefits as well.
Yoga is your thing…
But if it’s starting to feel a little samey, why not take your skills off the mat and try this? FLYING! Well, hanging, really. Aerial yoga features silky, ceiling-hung hammocks and can quite literally turn your world upside down. Get into the hammock (which supports your weight) and go through zero-impact poses including headstands, back flips and strength-building hanging moves.
BENEFITS? It takes pressure off the spine and is a great arm and abs workout. Aerial yoga is also said to improve your focus and energy, plus it’s seriously relaxing and slightly addictive. Find a class via The British Wheel of Yoga; bwy.org.uk.
You’re a team player…
But you want to mix things up and try something different. Give these a go. LACROSSE An exciting heart pumper! You’ll soon be scooping up the ball with your stick and flinging it to your team-mates with abandon. All you need are comfy clothes, trainers and a gum shield; englandlacrosse.co.uk, lacrossescotland.com, irelandlacrosse.ie. FOOTBALL Footie is great for balance, coordination and stamina, and the tackles are more polite in older-age teams. Find a women’s club that matches your fitness level and join in; thefa.com. KORFBALL If you like netball but miss having the guys around, this is similar but is played in a mixed team. It earns brownie fitness points for its ability to build flexibility and quick reactions; englandkorfball.co.uk, welshkorfball.org, scotlandkorfball.co.uk.
BENEFITS? Take part in team sports and you’ll cultivate great communication skills, improved focus and better stress management. Plus they’re fun, which means you’re likely to keep doing them.
Taking part in a team sport is fun, and that means you’re more likely to keep doing it
You like Pilates…
But you’re starting to feel a bit mat bound. Why not step off for a while and ramp up your moves? TRY A REFORMER It’s a Pilates ‘machine’ that sounds like torture equipment – and looks like a bed frame without the comfy bits – but it puts some welly into your moves and helps you get them right. Pilates was created to be performed on a reformer, so you’ll be experiencing the real deal.
What happens? You can lie, sit or even stand on the sliding ‘bed’ and go through resistance moves where you pull or push yourself along the frame. Dancers love it because it tones, lengthens and shapes the body.
Big tip? Go for a few one-to-one classes before you hit a group session. That way, you’ll feel confident from the start. For classes, try pilatesnearyou.co.uk.
BENEFITS? We’ve mentioned them already, but it’s also good if you’re recovering from a hip or knee op, as it helps speed a return to flexibility.
The gym is your happy place…
But if you’re sticking to the same old circuit, add some variety by trying a class to improve the following. BALANCE & FLEXIBILITY.
Yoga not quite your thing? Then Bodybalance could be your new gym routine. Perfect for every age, it pulls in elements of yoga, Pilates and tai chi, teaches you breathwork and is set to music. Find classes at lesmills.com.
SHAPE & STAMINA. It has to be Strong by Zumba. It has all the moves you’d do in a HIIT class (interspersing short bursts of high-intensity moves with periods of rest), but in sync to music. Find a class at zumba.com.
BENEFITS? Joining group classes that aren’t machine based helps to build stamina, flexibility and sociability.
Working out is like therapy for you…
If your brain is still buzzing while you exercise, switch to moves that need your undivided attention. FEELING BLUE? Try Nordic walking. It takes a while to master its particular stride technique, use of poles and rhythm, so your mind will be occupied. Once you’ve learned, you can stay in the happy moment with other walkers as you get fit; nordicwalking.co.uk.
FEELING TENSE? Try tai chi. Often called meditation on the move, the flowing movements are trickier than they look, but stay with it for improved balance, muscle strength, flexibility, focus and sleep; taichiunion.com.
FEELING ANXIOUS? Try calming hatha yoga: happily the most accessible form of yoga (no hot rooms or overly tricky moves) and perfect for calming anxiety, as it increases flexibility and strength while also improving your breathing and quietening the mind. Anxious about classes? Try a couple of one-to-one sessions first to ease you into a group; bwy.org.uk.
BENEFITS? All of these activities promote in-the-moment mindfulness, are good at helping you maintain balance, and are wonderfully easy on aching joints and backs.
You exercise at home…
Though you’re stuck on DVD replay and need an alternative to your usual workout. Try these online options. YOGA Get the yoga vibe with live all-levels online classes. Yogaia is the fans’ pick, with a daily timetable of live classes to work through at home alone
on your favourite device. Want to check you’re getting it right? Flick on the camera and be seen and advised by your teacher; yogaia.com.
SHAPING Want to see real change in your body in just a few weeks? The Barrecore Method is for you! The online videos feature ballet-inspired moves that are elegant and powerful at the same time. Lots of barre work that focuses on thighs, abs and bottom, plus stretch and relaxation; barrecore.co.uk.
BENEFITS? You have to subscribe but then you can tap into online classes any time, anywhere. No travel, no kit to find and some quality alone time!
You like to de-stress…
Tackle something strong and punchy to help you let off steam. BOXERCISE Don’t worry, you don’t hit anyone! It’s a full body workout with pad hitting, skipping, punchbag kicking, plus all the training you’d expect in a gym – and more. It’s brilliant for cardio, flexibility and stamina; boxercise.co.uk. BODYCOMBAT A great martial arts-style workout with music that aims to relieve stress and raise your heart rate. It uses boxing moves such as jabs, hooks and upper cuts along with kicks, and fresh classes are introduced every three months; lesmills.com.
BENEFITS? Martial arts-style workouts give you a lean (but not mean) body, as they burn calories and improve posture and core strength. They’re not for the absolute exercise newbie, though!
You feel unfit…
Maybe you’ve been unwell, let things slide or feel your age is against you?
If so, trying gentle Wellness Walx could be the perfect way to ease yourself back into fitness. Elements of rehabilitation, balance, tai chi and mindfulness are all to be found in the moves of this great new walking club; walx.co.uk.
BENEFITS? Connecting with other people and getting fitter in the great outdoors – what could be more enjoyable and motivating?
You can tap into online classes anytime, anywhere. No travel, no kit to find