6 Best IT Band Stretches, According To A Physical Therapist

When I say “IT,” you might think “information technology” instead of “iliotibial,” and TBH, I don’t blame you. I’m not here to chat tech—instead, let’s get the lowdown on a lower body tendon called the iliotibial band (a.k.a. the IT band).

First things first: The IT band is a thick layer of connective tissue, according to physical therapist Jen Fraboni, DPT. Your IT band is on the outside of your leg, running from your hip to your kneecap, per Cleveland Clinic.

Meet the expert: Jen Fraboni, DPT, is a physical therapist with a degree in kinesiology who offers private sports therapy.

One of its roles is to keep you safe. “It’s [a] protective mechanism that’s been built within our body,” Fraboni says. It helps to prevent you from moving from side to side too much when you’re moving forward, she explains. (Read: It works hard.)

So, what causes tight IT bands anyway? It’s probably resulting from tight hips, per Fraboni. If the muscles around the IT band (like your quads and hamstrings) are tight, that could connect to what you feel on the sides of your legs, too.

How To Stretch Your IT Bands

Knowing what triggers discomfort reveals how and where to stretch (quads, hamstrings, and hips). “It’s generally better to address what’s happening around [the IT band], because we can make changes to the muscles around [it],” Fraboni says. You aren’t really going to lengthen the IT band itself, she adds.

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• Try These 5 Quad Stretches After Your Next Workout
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• 15 Best Hamstring Exercises For Strong Legs

If you open up your hip mobility, release some of the tension in your hamstrings, and loosen up the quads, that helps take the pressure off of your IT bands, Fraboni says. Stretching is a good first step, then you can add more stability work and strength training to maintain the loosey-goosey feels. That combo keeps certain muscles from working overtime and causing more tightness.

A Quick Word On IT Band Syndrome (ITBS): This condition occurs when your IT band gets too tight and rubs against your hip or knee bones, resulting in irritation or swelling, per Cleveland Clinic. Usually, ITBS creates acute pain or tenderness around the knee, per Fraboni. If you think you might have ITBS, Fraboni says you can certainly start with stretches—but you might want to consult a healthcare professional for more individualized advice.

Now, read on for Fraboni’s six recommended IT band stretches you can try for relief when the area feels oh-so tight, including her step-by-step instructions and modifications for each one.

6 Stretches To Relieve Tight IT Bands

Relief is in sight, but it may take a few weeks to get results from stretching. “In general, with consistency, it could be as early as one month and as late as six months to a year,” depending on how much activity and mobility work you’ve already been doing, per Fraboni. Stretching is safe to do four to five times a week, she adds.

1. Hip 90/90 Stretch

Jen Fraboni / Sarah Leituala

1. Start by sitting on the ground with your legs open and knees bent to 90 degrees.
2. Drop your knees to one side. The idea is to get your front leg out in front of you at a 90-degree angle, have a 90-degree angle between your legs, and have your back leg at a 90-degree angle.
3. Facing the leg in front, lift your chest to straighten your back and gently tip your hip bones forward into your front leg. Stop as soon as you feel a stretch into your front hip.
4. Hold this position for one minute, taking long, slow deep breaths.
5. Rotate your body toward your back leg as you attempt to sit your bottom toward the floor.
6. Use your hand or elbow to gently rub into your tensor fasciae latae (TFL) muscle on your back leg to help your hip relax toward the floor. Your TFL is located to the outside of your hip bone and a half inch down toward your leg.
7. Hold this position for one minute.
8. Switch legs to the opposite side and repeat.

Form tip: If you feel tension in your knees or if it is difficult to sit in this position due to tightness at your hips, you can stack two pillows under your bottom to prop your body up. This can also be done on a bed with pillows propped under your bottom if it is too difficult to get down to the ground.

2. Pigeon Pose

Jen Fraboni / Sarah Leituala

1. From a high plank position, bend one knee between your hands and place your body on the ground. Do not force your foot out to a parallel position. Allow your knee to bend as naturally and needed for your body to avoid torque at the knee joint.
2. Try to keep your back knee facing down toward the ground and your hips level toward the floor as much as possible.
3. Support your body with your hands as you allow your hip bones to tip forward into your thighs with your back straight.
4. Hold for one to two minutes on each side, using slow, deep exhales to melt deeper into the stretch.

Pro tip: Perform any static stretches (holds) after your workout, or at least not immediately before you sweat, per Fraboni.

Pigeon Pose Alternative #1:

Jen Fraboni / Sarah Leituala

1. While sitting on a chair, cross one ankle over your other knee in a bent position.
2. Keep your back straight as you tip your hip bones toward your thighs to stretch into your hip.
3. Hold for one to two minutes on each side, using slow, deep exhales to melt deeper into the stretch.

Pigeon Pose Alternative #2:

Jen Fraboni / Sarah Leituala

1. While standing, place your leg in a bent position on an elevated surface.
2. Keep your back straight as you tip your hip bones toward your thighs to stretch into the hip.
3. Hold for one to two minutes on each side, using slow, deep exhales to melt deeper into the stretch.

3. Seated Glute Stretch

Jen Fraboni / Sarah Leituala

1. While sitting, bend one knee flat on the ground with the outside of your leg flat and your foot in toward your body.
2. Cross your opposite foot over your leg to reach the floor.
3. Gently pull your knee toward your chest as you rotate into your knee.
4. Try to keep your bottom flat on the floor.
5. Hold for one to two minutes on each side.

Glute Stretch Alternative #1:

Jen Fraboni / Sarah Leituala

1. While standing, cross one leg over your body and rest your foot on an elevated surface.
2. Gently pull your knee toward your chest as you rotate into your knee.
3. Try to keep your pelvis even as you rotate into your leg and stretch.
4. Hold for one to two minutes on each side.

Glute Stretch Alternative #2:

Jen Fraboni / Sarah Leituala

1. While sitting on a chair, cross one leg over your body and rest your foot on the chair.
2. Gently pull your knee toward your chest as you rotate into your knee.
3. Try to keep your bottom down as you rotate into your leg and stretch.
4. Hold for one to two minutes on each side.

4. Side Lying Quad Stretch

Jen Fraboni / Sarah Leituala

1. Lying on your side, bend your bottom leg out in front of you in a resting position.
2. Bend your top knee and grab your ankle with your hand.
3. As you hold your ankle, gently tuck your tailbone under and give a slight squeeze of your glutes to stabilize your pelvis.
4. Allow your knee to gently drop toward the ground as you stretch the front of the quadriceps as well.
5. Hook your bottom ankle over your top knee to better stabilize the stretch.
6. Breath deep and hold for one to two minutes on each side.

Quad Stretch Alternative #1:

Jen Fraboni / Sarah Leituala

1. Lie face down on a couch or bed and allow your outside leg to drop into a lunge on the floor.
2. Use a belt, strap, or towel to wrap around your foot/ankle as you pull your heel toward your bottom.
3. Pull the belt, strap, or towel over your opposite shoulder to get a slight lateral line of pull along the outside of your quadriceps.
4. Slightly tuck your tailbone under and squeeze your glutes to intensify the stretch.
5. Breathe deep and hold one to two minutes on each side.

Quad Stretch Alternative #2:

Jen Fraboni / Sarah Leituala

1. While standing, hold onto a counter or sturdy chair in front of you. Place one foot on a couch or elevated surface behind you.
2. Stand tall and slightly tuck your tailbone under and squeeze your glutes.
3. Lean back into the stretch as tolerated.
4. Breathe deep and hold one to two minutes on each side.

5. Adduction Hamstring Stretch

Jen Fraboni / Sarah Leituala

1. Lie flat on your back and bend one knee up to the ceiling.
2. Use your opposite hand to gently grab the outside of your thigh and bring your leg across your body.
3. Stabilize the hip of the leg in the air with the other hand.
4. Straighten out your leg slowly, allowing your foot to slightly flex back toward your face and your big toe to drop toward the ground.
5. As soon as you feel a stretch along the side and back of your leg, bend your knee again.
6. Bend and straighten on each side 10 times.

Pro tip: If getting to the ground is difficult, this can also be done in bed. (Or if you’re already in bed go for it.)

6. Standing QL Stretch

Jen Fraboni / Sarah Leituala

1. From a standing position, bend one leg and cross your opposite leg straight behind until the outside of your foot meets the floor.
2. With the same arm as the front, stabilizing leg, slide your hand on the inside of your knee and press your knee into the outside of your hand.
3. With the opposite arm, reach up to the sky and over your body toward your leg in back.
4. Breathe into this long side body stretch as you stretch the fascia along the side of the trunk, hip, and leg.
5. Hold and take five slow, deep breaths.
6. Repeat on the other side.

Pro tip: If you aren’t feeling any improvement, Fraboni recommends seeing a physical therapist to help you pinpoint and address the root cause of your symptoms.

Does foam rolling actually help IT bands?

If you feel a tight spot and run for your foam roller, you’re not alone. Fraboni notes that some people also like to foam roll their IT band. Foam rolling won’t lengthen the tissue, but it can offer relief. You can bring some stimulation to the area and help calm it down temporarily, she says.

Just proceed with caution: Foam rolling the IT band may actually cause more pain for some people, per Fraboni. But as long as you’re not eliciting or worsening pain, she says, foam rolling to take pressure off your IT bands should be A-okay.

Erin Warwood

Erin Warwood is a San Francisco-based writer, runner, and sparkling water enthusiast. She holds a B.B.A. from the University of Notre Dame and an M.S. in journalism from Northwestern University. In her free time, you can find her watching Survivor, trying new Peloton workouts, and reading Emily Giffin novels. Her ultimate goal: become a morning person. 

4 IT Band Stretches to Relieve Pain

PAIN AND TENSION are not what you want to feel when you’re readying yourself for activity—and sometimes, it’s tough to identify exactly where your discomfort originates. If the problem seems to be with the side of your hip or knee, you might be dealing with an IT band issue.

Thankfully, there are some quick fixes that can help to relieve your discomfort. Daniel Giordano, DPT, C.S.C.S. of Bespoke Treatments, is here to demonstrate stretches to target your IT band—and to explain exactly what you need to know about this sometimes troublesome spot. Overall, the goal is to help relieve tension along the side of your thigh in the tissue that extends from the top of your thigh to the top of your shinbone.

What Is the IT Band?

The IT band (actual name: iliotibial band) is a thick band of fascia that runs from the outside of your hip down to your knee and attaches right on the outside of the shinbone. “It forms from the TFL muscle or the tensor fasciae latae muscle, and the gluteus medius muscle, and the gluteus maximus muscle,” explains Giordano. “Those fasciae come together and then form that IT band that runs all the way down to the outside of your shinbone on the outside of your knee. ”

What Does the IT Band Do?

Giordano says the IT band mainly functions to extend your hip, abduct your hip, or laterally rotate your hip.

Who Can Benefit From IT Band Stretches?

Who should definitely carve out time for IT band stretches? While such stretching can be helpful for just about everyone in some way, Giordano specifically recommends IT band stretches for runners, those who spend a lot of time doing lower extremity exercises, and those who are single-leg impact athletes, like basketball, soccer, and volleyball players.

4 IT Band Stretches to Relieve Tension

Forward Fold Stretch

Giordano shares that you can do this stretch either before or after a workout, with slight modifications based on when you’re doing the exercise.

How to Do It:

• In a standing position, cross your left foot behind your right. Fold at your hips and reach for the ground to stretch your left side.
• For a warm-up IT band stretch, hold this for two or three seconds, then come back to a standing position and repeat 10 to 15 times. Repeat on the opposite side.
• If you’re doing this move post-workout, hold the fold at the bottom for about 30 seconds, feeling the stretch all through the outside of that leg from the knee all the way up to the hip. Repeat on the opposite side.

Lateral Stretch

Use a wall or a chair for support for this IT band stretch.

How to Do It:

• Put your hand on the wall (or a chair) to stabilize yourself. Take the foot closest to the wall and cross it behind you. Then, lean your hips towards the wall, really feeling the stretch on the top of the hip closest to the wall of that supported surface. “This is going to target the top of the IT band near where that gluteus medius and TFL come together to form that fascia,” says Giordano.
• Then come back to your original standing position with legs uncrossed and repeat.
• Push the hips towards the wall for a dynamic or pre-warm up activity. Aim for three-second holds, and come back up to do about 10 to 15 reps. Repeat on the opposite side.
• If you’re doing this exercise after you work out, hold the stretch with your legs crossed for 30 seconds and do three sets. Repeat on the opposite side.

Floor Stretch With Towel

Grab a towel or yoga strap for this exercise. If you’re using a towel, roll it up by twisting it and wrap it around your foot.

How to Do It:

• Sit on the floor with the towel or yoga strap wrapped around one of your feet.
• Lie on your back on the floor holding the leg with the towel or strap wrapped around it as straight as you can towards the ceiling. Make sure the opposite leg is grounded to the floor by pushing that heel into the floor.
• For the leg in the towel or strap, extend it across your body towards the opposite side. “He’s gonna feel the stretch on the top of that IT band,” says Giordano, adding that a great way to make sure that you’re staying still and your body’s not moving on the ground is to take the hand on the side that you’re not stretching your leg towards and grip the floor so your body doesn’t roll over too far over to the other side.
• When doing this stretch as a pre-workout dynamic stretch hold it for a few seconds. Come back and repeat 10 to 15 times on each side.
• Post-workout, do three sets of 30 seconds on each side. Giordano especially recommends this stretch for runners to reduce soreness before they lace up for their next outing.

Figure Four Stretch

The final stretch in this series for your IT band is also done on the floor. One important thing to keep in mind for this one is to make sure you’re not stretching into pain on your hip, says Giordano. “You really just want to feel it right around the top part of this IT band to try to decrease any tension on the fascia at the proximal attachment point.”

How to Do It:

• Have your feet a little wider than hips’ width while you’re down on your back, almost in the bridge position.
• Take one foot up in the air and cross it over the opposite knee.
• Use the foot in the air across the other knee to pull down that knee towards the ground as you feel that stretch right at the top of the IT band where the TFL muscle is and come back up to the original position.
• For a pre-warmup, Giordano recommends going down and holding these for about three seconds. Do 10 to 15 reps on each side.
• For a post-workout exercise, hold it at the bottom of the stretch for three sets of 30 seconds each.

One key point to keep in mind: Never stretch into pain. “Stretch until you feel that stretch. But if you’re stretching too far, it may cause pain,”Giordano says, adding that if you have extreme soreness or pain in your IT band, don’t stretch the IT band and contact your local physician or physical therapist so they can help.

Perri O. Blumberg

Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.

Corporate Culture – Group Exercise and Team Games

Group Exercise – Win, Lose or Draw

Time: (15 to 30 minutes) – This is another classic group exercise that is easy to organize. All you need is paper, a pen, and a flipchart or tablet. Make a list of words or concepts that belong to certain categories. You can choose between categories of a general nature, and those that take into account the occupation of the participants. General categories may include, for example, words denoting food names, places of interest, or idiomatic expressions. Occupational categories may include words/concepts from the field of computer technology, if the group includes specialists in the field of computer and systems theory, or entrepreneurial ideas, if the participants are young entrepreneurs, or from the field of secondary or higher education, if teachers are involved, etc. Form two teams of participants. Teams take turns doing this exercise. The members of the playing team choose from among their composition an “artist” who will have to depict the meaning of the word from the compiled list. The category to which this word belongs will be the only clue for members of his team. 1-3 minutes are allotted for the image of the meaning of words from the list, while the artist does not have the right to write any words or numbers, as well as communicate with members of his team. After the set time has elapsed, the teams change places, and the second team enters the game. With each new round of the game, the role of the “artist” is played by another member of the team. The game continues for 4-5 rounds. To determine the winner at the end of the game, a comparison of the results shown by each team is made.

Group Exercise – Zoom

Time: (30 minutes) – This exercise is for small teams. To complete it, you need a comic book (without text) called “Zoom” by the artist Istvan Bagna. The book consists of 30 pictures in a picture, arranged in a nesting doll, which together form a single plot. This book is very easy to find as it has been published in 18 countries. In order to use the pictures longer, they can be laminated. Distribute one picture to each participant in the same order in which the pictures appear in the book. Explain the rules of this exercise: each participant can only see their own picture and must not show it to other participants. Participants are given time to study their pictures, since each of them contains certain information, using which participants can complete the task – to put the pictures in a logical order. The goal of the exercise is to arrange all the pictures in the correct sequence without looking at each other. Participants can communicate with each other and discuss the content of their pictures. This exercise helps to form a team of like-minded people from a group of participants and establish interaction between them in order to solve a common problem. In addition, it provides an opportunity for potential leaders to show their leadership qualities and take control of the process of solving such a problem. (Possible option: you can draw your own pictures according to the number of participants and the required level of difficulty).

Group exercise – Paintball

Time: (from 2 to 4 hours) – In fact, there is no better way to build a harmonious relationship with your boss than to shoot and hit him in the ass (in the truest sense of the word) under encouraging exclamations of nearby colleagues. When “already getting a bit bored with standard team-building events”, the alternative offered by a British corporate event company called “Fatless Fat Fun” can be considered as a noteworthy alternative. Surrey-based Sumo Experience not only offers wrestling apparel that mimics the body size of a sumo wrestler (the full set includes a protective headgear in the typical sumo wrestler’s hairstyle) that “will make your opponent roll on the ground like a beach ball”, but also dohyo (the area where the fight takes place), and the services of the gyoze (judges on the site). Optionally, you can order a smoke generator and a soundtrack with Japanese traditional music.

Group Exercise – Helium Stick

Time: (15 minutes) – This is a short exercise that is great for creating a casual setting or as an active activity during your coffee break. For its implementation, a thin twig is required. Don’t forget to name the twig “helium” when you explain to the participants how this exercise is done. Have all participants stand in two lines facing each other. Each participant holds the index finger of their right hand at chest level. Place the “helium” twig over the outstretched index fingers. The task is to put this twig on the ground, while the fingers of all participants must remain in contact with it. If someone’s finger loses contact with the “helium” rod, the exercise starts again. At first, it will seem that the twig has begun to move up (hence its name “helium”). In reality, the upward movement of the twig, and not vice versa, is caused by only the vertical tension of each participant’s finger. Once everyone can relax, they can easily put the twig on the ground. Experience shows that this exercise requires ten minutes of laughter and one leader. (Possible option: in the case of a small number of participants, the “helium” twig can be replaced with a “helium” ball).

Group Exercise – Living Figures

Time: (1/2 to 1 hour) – This is a fairly difficult exercise, suitable for teams who like to tackle difficult tasks. Arrange the participants along a long rope with tied ends so that they form a circle. Have each participant firmly grasp the rope with both hands and hold it at waist level. The team is given the task to build various geometric shapes (square, triangle, figure eight, rectangle, etc.) without letting go of the rope. After that, ask the participants to repeat this task, but with their eyes closed! For its successful implementation, each participant will need the ability to listen carefully and clearly interact with teammates. Gradually increase the difficulty of the task by asking them to build more and more complex shapes and pause from time to time so that the participants can open their eyes and see how successful or unsuccessful they are at this task.

Group Activity – Knots

Time (15 to 30 minutes) — This challenging activity is fun and encourages team building by developing the ability of participants to solve problems and interact with each other. It does not require any materials to complete. It can be attended by 8 to 20 people. They become shoulder to shoulder, forming a circle. Have each participant reach forward with their right hand and take the hand of any other participant in the circle. Then he must take the hand of another participant with his left hand. All participants must make sure that they are holding the hands of two different people in their hands, and that they are not the hands of their immediate neighbors. The purpose of this exercise is for the participants to be able to untangle this human knot without letting go of their hands. If the chain is broken, the exercise starts again. Note: In some cases, more than one circle of participants can be formed. Participants are encouraged to wear informal attire, and this exercise is not recommended for people with physical disabilities. Its successful implementation largely depends on well-coordinated teamwork and the interaction of all its participants.

Group Activity – Salt and Pepper

Time: (15 minutes) – This is a fun exercise and great for energizing participants and quickly creating a relaxed atmosphere. Its implementation does not require special training, and the number of participants can vary widely from 10 to 40 people (it is desirable that this number be even). Make pairs of words that form a stable semantic relationship, such as salt and pepper, yin and yang, shadow and light, peanut butter and marmalade1), Mickey Mouse and his girlfriend Minnie, man and woman, etc. Write each word on a piece of paper (for example, the word salt on one piece of paper and the word pepper on the other) and stick one piece of paper on the back of each participant so that they cannot see the word written on it. Participants communicate and ask each other questions that require only a “yes” or “no” answer in order to find out what word is written on their piece of paper. Once this is known, they will have to find their mate. The main purpose of the exercise is to learn how to formulate questions correctly. (Possible option: the pairs of participants formed in this way can then exchange three to five curious facts from their life experience).

all types, full description (photo)

Group workouts are classes in fitness clubs that are held in groups under the guidance of an instructor. Group training can be of a completely different sports direction: from simple Pilates to shock crossfit.

Decided to attend group training and can’t decide which direction to choose? Or just lost in the fitness club schedule, which contains a lot of unfamiliar names? We offer you a unique, very detailed selection of group training types with descriptions and photos.

See also:

• Top 20 best fitness shoes for women
• Proper nutrition: where to start step by step

General information about the types of group training most often have approximate identical names even in different fitness -clubs. At the same time, programs are often named in English, so it is not always possible to immediately understand the types of classes.

It is conditionally possible to divide all types of group training into several areas:

• Aerobic workouts
• Strength workouts
• Mixed workouts (cardio + strength)
• Dance workouts
• Low impact workouts

Ideally, your training plan should include strength training, aerobic exercise and stretching/yoga. Stretching is enough to do once a week, distribute the rest of the workouts during the week. If you are unable to attend group workouts often, then it is better to take note of the mixed type of training, which offers a diverse load for the whole body. At the same time, stretching is the type of program that can be performed at home without any damage. For example, check out our selection: 7 stretching videos for beginners at home.

What is important to remember?

Very often the same type of group training in different fitness clubs has completely different content and load. Therefore, be sure to visit a trial lesson when choosing a group training. Even if you are familiar with the program (read the description or have done it before), it is better to see the lesson with your own eyes.

For example, in some fitness clubs, the Interval training program offers an affordable load that is suitable for most practitioners, while in other fitness clubs such workouts are designed only for advanced ones. It is better to clarify in advance the level of complexity of each program in order to choose the optimal load for yourself. For some types of group training, several levels of difficulty are offered, for example, Step I, Step II, Step III. This means the first, second and third level of difficulty.

If you visit a fitness room that teaches group workouts from Les Mills, namely Body Pump, Body Combat, Body Balance, CXWORX, Sh’bam and others, then read their detailed description in our article: All programs from Les Mills.

Group Training Tips:

1. Be sure to read the description and check the intensity level of your specific group workout before planning your schedule. A lot depends on the instructor of the lesson, even one type of program can differ significantly from different trainers.
2. It doesn’t really matter what order the programs come in during the day: strength training first or cardio training first. Look at your personal comfort and convenience: it is advisable to start with a program that is easier for you, and complete the training day with an intense load. But the order will not affect the results.
3. Stretching and yoga should be the final program of the day (if possible). But articular gymnastics can be attended by the first lesson.
4. Be sure to wear sneakers in all group workouts, except for low-impact programs that involve bare feet. Wear comfortable clothes made from natural materials that do not restrict movement.
5. Always take water with you to your workout, try to drink small sips every 10-15 minutes. Be sure to drink a glass of water 20 minutes before your workout and two glasses of water after your workout to rehydrate.
6. If you feel a sharp weakness, dizziness, tingling in the heart, then stop and restore your breathing. Use a fitness bracelet or heart rate monitor to monitor your heart rate during exercise and not overload your heart.
7. Try to balance your group training program so that it includes a variety of activities, not the same type of activity, even if you prefer only certain types of fitness.
8. If you have health contraindications or chronic diseases, be sure to consult your doctor and ask your trainer about exercise.
9. To achieve results, you must attend group training regularly, at least 2 times a week for 1-2 hours. Do not expect quick progress, in 2-3 sessions your figure is unlikely to change. You need to train 3-4 weeks to see the first result.

Aerobic group training

Aerobic group training is primarily designed to burn calories, develop the cardiovascular system and increase endurance. With these exercises, you can lose weight and get rid of excess fat. On average, these cardio workouts burn 400-500 calories per hour and are great for weight loss of all fitness levels.

Aerobic training is also indicated for those who do strength exercises in the gym and are looking for additional programs for cardio loading. Remember that cardiovascular training is a must, even if you don’t like cardio workouts. A weak heart muscle with increasing power loads can very quickly begin to falter.

Aerobic

Aerobic is a set of dynamic movements performed to rhythmic music. Aerobics can be called a kind of sports dance. The program includes several basic movements that are combined into bundles. At first, you will probably find it difficult to reproduce all the movements to the beat of the music, but over time you will master the program.

Aerobics group workouts come in several levels depending on the complexity of the combinations and energy demands. Rest in this type of training is minimal, the whole lesson takes place at a continuous pace. Usually aerobics takes place without the use of additional equipment.

Step / Step-aerobic (Step aerobics)

Step aerobics is perhaps the most popular fitness direction, which is found in the schedule of most sports clubs. It is a group workout, which is based on stepping onto a special platform (step).

Like normal aerobics, step aerobics includes combinations of different steps that become more difficult during the session. Step aerobics helps burn calories and work the muscles of the buttocks and legs, while the load on the joints is reduced. Read more: Step aerobics: benefits, harms, effectiveness, exercises.

Kickboxing (Kickboxing) or Box (Boxing)

Top fitness clubs also feature group workouts such as kickboxing and boxing. Kickboxing involves striking techniques with both hands and feet, therefore it gives the same load to the upper and lower body. Boxing involves punching techniques, so the upper body gets the most stress.

At the same time, both types of training increase the overall endurance of the body, burn fat, improve physical fitness, strengthen the muscular corset, develop agility, strength and quick reaction. These activities are also great for relieving stress and releasing negativity. Recently, the direction of MMA (mixed martial arts) is gaining popularity, which combines many techniques, schools and styles of martial arts.

Tae-bo

Tae-bo is a combination of punching and aerobics designed specifically to help you get in shape with martial arts elements. This is the perfect aerobic workout for those who don’t like jumping or walking on the step. This program organically combines cardio load and working out the muscles of the arms, abdomen, buttocks and thighs.

Typically, the program is divided into several segments, during which you will consistently strengthen the muscles of the upper and lower body against the backdrop of a high heart rate and burning calories. Do not confuse tai-bo and Thai boxing (muay thai). Thai boxing is an Asian martial art. Tai-bo is a form of aerobics and martial arts-based fitness that was developed by trainer Billy Blanks.

Aquafitness

Aqua aerobics is a gentle form of cardio training that is suitable for all involved, including pregnant women, the elderly, people with diseases of the cardiovascular system and the musculoskeletal system. Group water aerobics trainings are held in the water to rhythmic music.

It has been proven that exercising in water is even more effective than on land, as the water environment enhances the effect of muscle work by overcoming additional resistance. Also, water provides the effect of hydromassage, which increases skin tone and eliminates cellulite. Water aerobics does not allow you to burn as many calories as traditional aerobics, so for weight loss it is advisable to combine the program with other group workouts.

Cycling/Spinning (Sykling / Spinning)

Cycling is another very popular type of group training, which is an exercise on special exercise bikes (cycles). Training takes place in interval mode, the load varies due to the speed of pedaling, resistance and position of the body.

Cycling is one of the most intense types of cardio training, the legs, buttocks and back receive the greatest load. At the same time, you will dry and lose weight, and not increase muscle volume. Cycling is popular with both men and women. Read more: Cycling: what is it, benefits, efficiency.

Kangoo Jump

Kangoo Jump is one of the latest trends in the fitness world that has become very popular in an instant. The main feature of this program is the special “jumping boots”, which are equipped with a unique springy system. Such fitness is not only very effective for losing weight and strengthening muscles, but also safe for the joints and back, because these springy boots were specially designed for rehabilitation after injuries.

Program developers promise high calorie burning and a fun workout. There are 2 types of training: Kangoo Power (interval training) and Kangoo Dance (aerobics). There are also options for children’s group training Kangoo Jumps.

Strength training

In these group workouts, your main goal is to develop strength, improve the musculoskeletal system, strengthen muscles and get rid of problem areas in the arms, abdomen and legs. Strength programs are held both with weights (dumbbells, barbell, bodybar), and with the weight of your own body. In such training, the execution technique is very important, so be sure to follow all the recommendations of the instructor.

It’s important to note that you don’t have to worry about muscle growth and volume gains from strength training in groups. As a rule, they offer light weight exercises that will tone your muscles, but will not increase muscle mass. To a greater extent, group strength training is designed to burn fat and form a beautiful toned body, so feel free to include them in your fitness plan if you want to lose weight.

Body Sculpt / Super Sculpt

Almost every fitness club has strength training for all muscle groups, and it is usually called Body Sculpt. The program includes weight training (usually with dumbbells) and body weight exercises (push-ups, planks) that will help you strengthen your muscles and get a toned body.

Most of the time you’ll be doing classic strength exercises with light weights, working the different muscle groups in the upper and lower body in sequence.

Lower Body and Upper body

This is a strength training for the upper body (Upper body) and for the lower body (Lower Body). Such group workouts are suitable for those who want to focus on specific muscle groups. In Upper Body, you will strengthen your arms, shoulders, chest, back, and abs by doing presses, rows, dumbbell raises, push-ups, and planks.

The Lower Body program involves working on the muscles of the legs and buttocks, mainly lunges, squats, leg swings while standing and lying on the floor. Often strength exercises are diluted with cardio exercises for additional calorie burning.

Abs / Core

If you want to focus on working on a toned stomach, then pay attention to the Abs (Abdominals) group workout, which will help you work out the waist area and strengthen the muscles of the abs, back and lower back.

Most often, the class takes place completely on the floor, you are waiting for various options for twists, planks, hyperextensions. Sometimes ab workouts are combined with stretching. In this case, the schedule indicates, for example, Abs + Flex.

ABL, Bums+Abs

Fitness clubs often offer group workouts for women’s most problematic areas. They are called ABL (Abdominal, Buttocks, Legs: abs, buttocks, legs) or Bums+Abs (buttocks and abs). The programs include working out exercises that will help you get beautiful hips and buttocks and tighten your abdominal muscles.

Such workouts are in great demand, because it is in these areas that the main fat deposits in women accumulate. ABL programs can be done with your own body weight or with additional weights.

Body Pump / Pump/ Hot Iron / Iron Fit / Barbell

These light barbell strength workouts are designed to tone and burn fat. Classes are designed for a high number of repetitions for each muscle group, which will allow you to work on losing weight, muscle tone and reducing volume at the same time.

The program is accompanied by motivating music, movements are performed in a coordinated rhythm. Usually, a small weight of rods / bodybar is used: 3-7 kg. Read more about the Body Pump program.

Mixed group training (cardio + strength)

Mixed group training combines cardio for cardiovascular development and strength training for muscle tone. These programs are ideal for comprehensive body improvement, high-quality weight loss and gaining excellent physical shape in a short time.

However, this type of training usually involves a high pace and quick change of exercises, so it can be difficult for beginners to maintain a given speed at first without losing technique. If you are not confident in your abilities, then it is better to give preference to a more gentle load.

Circuit Training

In this type of group training, you will find several exercises that you will repeat in a circuit principle, working out all muscle groups. For example, squats, plank, running in place, push-ups, twists, jumps – this is one circle.

You perform each exercise for a certain time (or a certain number of times), successively moving from one to another. After completing the whole circle, you will have a short rest and repeat the circle again. The set of exercises is determined by the instructor and the level of complexity of the program in your gym.

FT/Functional Training

Functional training is about doing exercises that work multiple muscle groups in the upper and lower body at the same time. This will allow you not only to tone the whole body, but also burn a large number of calories.

In addition, functional training will help you develop agility and speed, which will be useful to you in everyday life. Most often, group functional training takes place without additional equipment with the weight of your own body. Read more about the benefits of functional training.

TRX (Loop Workout)

Here comes another trend in group training. TRX seems to be a simple and uncomplicated inventory, which consists of two suspended loops. However, these loops really work wonders, forcing your muscles to work several times more efficiently.

With TRX you will perform quite familiar exercises, but due to the need to maintain balance and balance, each exercise becomes more complicated and forces your body to work even more intensively. Basically, TRX group workouts include functional exercises for several upper and lower body muscle groups. Read more: TRX loops: benefits, effectiveness, exercises.

Interval / HIIT (Interval training or HIIT)

If you want to burn fat quickly and improve body quality at the same time, then interval training is definitely for you. Classes are held according to the principle of alternating high-intensity and low-intensity intervals, a certain amount of time is allocated for each interval.

During interval training, several times more calories are lost than during classical aerobics due to an increase in metabolism after the end of training. One type of interval training is Tabata (Tabata), in which 20 seconds of super-intense work and 10 seconds of rest alternate. Read more here: Tabata Workouts: Guide + Exercise Plan.

CrossFit

CrossFit is a trendy and very popular sport that has quickly become a real breakthrough in the field of intensive fitness. CrossFit workouts are designed for advanced athletes without health problems (especially with joints and spine).

The program is a mixture of intense strength, aerobic, functional exercises that are performed at speed: hurdles, jumps, push-ups, pull-ups, rope climbing, weight work and much more. CrossFit is not just a weight loss program, it is extreme training to improve physical fitness in a short time. Read more about CrossFit workouts.

Dance group training

The undoubted advantage of dance classes is that with their help you will not only lose weight, but also get a charge of vivacity and positive. In addition, dance-based programs help to reveal plasticity and grace, which is useful in everyday life. True, it is worth noting that group training in the gym is more adapted for losing weight than for developing your dancing abilities. See more: DANCE TRAINING all kinds.

As a rule, dance group training offers an affordable medium-intensity load. As for the complexity of the choreography, it depends on the specific instructor, but most often they focus on the average student. We offer for description only a few areas of dance group training, which are more common than others.

Zumba (Zumba)

Today, Zumba is perhaps the most popular dance direction in the fitness halls of the world. It is based on movements from mixed Latin American dance styles.

Zumba group workouts feature simple choreography, a high fat-burning pace, and very incendiary music, so the program is ideal for weight loss and a positive mood. The course is fun and easy, so it’s also suitable for beginners. Read more: Zumba fitness: what is it, pros and cons, features and tips.

Belly Dance

Who among us hasn’t admired belly dancing and tried to plastically move the body to oriental rhythms? However, Belly Dance not only develops grace, softness and fluidity, but also helps to tighten the stomach, waist, buttocks and hips.

Belly Dance classes teach basic basic techniques that activate all major muscle groups and improve joint mobility. Belly dancing is also very useful for those who lead a sedentary lifestyle, since hip movements increase blood circulation in the pelvic organs.

Strip Dance/Pole Dance

Strip dance or half dance is also called pole acrobatics. To be successful in this type of fitness, you will need endurance, good stretching, strong muscles (especially the upper body) and a good general physical condition. Thanks to pole exercises, you will not only improve the quality of the body, but also be able to develop flexibility, coordination and agility.

In addition to this, the pole dance helps to develop plasticity and grace, like any dance training. By the way, strip dancing for beginners may not include pole exercises, but will only prepare you for more complex techniques.

Body Ballet

This workout is suitable not only for ballerinas or former dancers, but for anyone who wants to get a slender, graceful body without problem areas. Part of the exercises in Body Ballet is performed at the barre: you will perform various squats and leg raises.

Part of the workout takes place on the floor and is an adaptation of low-impact exercises from traditional fitness. This program is especially useful for those who want to work on the formation of slender legs. Read more: Body ballet: advantages, features, effectiveness.

Dance Mix

Dance Mix, as the name implies, is a mixture of various dance styles: hip-hop, jazz-funk, house, breakdance, r’n’b, free-style. Such group workouts not only burn calories, but also teach you how to move to a different musical rhythm and style.

Modern music, diverse choreography, energy in every movement – Dance Mix will give you cheerfulness, relieve tension and fatigue.

Also among dance trainings there are: latin, salsa, hip-hop, ballroom dancing, breakdance . Don’t be afraid to join various dance group workouts if you enjoy this type of fitness. After all, your goal is not to quickly and accurately learn all the steps. Your goal is to get aerobic exercise, burn calories, learn to control your body and get a positive charge of emotions.

Low Impact Group Workout

These group workouts are ideal for those who avoid high impact and high intensity workouts. These programs are performed barefoot, do not have a negative impact on the joints, so they are suitable for a wide range of practitioners.

But even if you are absolutely healthy and have no contraindications, be sure to pay attention to this type of program. Many of them are the prevention of various diseases that can be caused by a sedentary lifestyle or, conversely, excessive exercise.

Pilates (Pilates)

The main target area of ​​Pilates is the muscle corset: back, abdomen, buttocks, so if this is your problem area, then Pilates is definitely recommended for you. In addition, Pilates helps to strengthen the postural muscles that support the spine, which means you will improve your posture and get rid of back problems.

Pilates group training usually takes place entirely on the floor, and additional equipment (ball, elastic band, fitness bands) can also be used to help diversify the lesson. Read more: Pilates: effectiveness, benefits, features of classes.

Callanetic

Callanetics was invented in the 60s, but its popularity peaked in the last decade. Some confuse Callanetics and Pilates, but they are different in principle.

Callanetics is based on static exercises, your muscles receive a load due to stretching and isometric tension. You will work not only the main muscle groups, but also deep muscles that are not involved during normal training.

Fitball

Fitball exercises not only help you diversify your usual exercises, but also increase the effectiveness of exercises. Firstly, fitball exercises develop a muscular corset, since during the exercise you will need to maintain balance, which means including the muscles of the abs, back and buttocks.

Secondly, the instability of the ball forces the stabilizing muscles to work, which are not available during other workouts. Group workouts on a fitball are more suitable for those who want to work out their core muscles.

Stretching / Flex

Stretching group training is a relaxing activity dedicated to stretching all muscle groups. The program consists of static positions that will allow you to lengthen your muscles and deepen your stretch. The lesson should be accompanied by deep breathing for a soft, painless stretching of the muscles and ligaments.

If your body is not flexible enough, you can use a strap, towel, yoga blocks to make the exercises easier. Try to avoid external pressure on the stretched muscles, this can lead to injury.

Articular gymnastics

Articular gymnastics will be useful for absolutely all ages, both men and women. With age, we lose the mobility of our joints, so if you do not pay attention to this, you may encounter problems such as arthritis, arthrosis, osteochondrosis.

Articular gymnastics includes various dynamic exercises to improve the mobility of the articular apparatus. As a rule, these are rotational movements and swings of the limbs.

Yoga

There are many different directions in yoga: hatha yoga, power yoga, kundalini yoga, vinyasa yoga, yin yoga. The most common direction in group classes is hatha yoga. If you do not understand the intricacies, then you can opt for it.

Also, yoga is most often divided into levels of difficulty, so if you are just starting out, then choose the entry level, even if you have succeeded in other types of fitness.

Healthy back

As a sedentary lifestyle is one of the main causes of back problems, group training for a healthy back is becoming more and more popular. As a rule, they include back stretching exercises to reduce pain and core strengthening exercises to prevent back problems.

However, if you have any chronic back problems, it is best to consult your doctor before exercising so as not to harm yourself further.

Bodyflex (Bodyflex – breathing exercises)

Bodyflex is breathing exercises that will help you improve your health and reduce body volume, especially in the abdomen. Bodyflex is great for women after childbirth, who are contraindicated in shock loads. Bodyflex is also suitable for the elderly and people who are recovering from injuries.

During group bodyflex training, carefully listen to all the recommendations of the trainers, since the final result directly depends on the correct breathing technique.

Tips for choosing workouts in individual cases:

• Which group workouts to choose for men : Cycling, CrossFit, Pump/Hot Iron, Interval Training, Functional Training.
• Which group workouts to choose for seniors : Pilates, Callanetic, Joint gymnastics, Healthy back, Fitball workout, some dance workouts.
• Which group workouts to choose after childbirth : it’s best to start with dance and low impact workouts to adapt to the loads.