By Zumba fan Zoe Hardman and Zumba Toning Expert Natasha Masucci take us through the basics of Zumba Toning and Y! Lifestyle are already hooked.
Lunge with Chest Press
This tones the bottom, legs, front of shoulders and chest.
- Stand with feet hip width apart
- Step forward with one leg, ensuring the hips remain square and that the knee and ankle of the front leg are aligned, whilst the heel of the back leg is off the floor
- Hold the arms in a starting position whereby they are lifted in line with the shoulders
- Hold the toning sticks in a gentle yet secure grip, ensuring the wrists are neutral
- Extend the arms out in front, being careful not to lock the elbow joint
- Bring the arms back to start again
- Change legs throughout for synergy and a balanced workout
Squat
This tones the bottom, legs and the front of the shoulders.
-Standing with feet hip width apart, dip into a squat as if you’re about to sit in a chair
- Take the weight back on to the heels, ensuring your abdominals are engaged
- As you squat, push the arms out in front in front, no higher than shoulder height
- Retain a gentle yet secure grip on the toning sticks
- Afterwards return to a neutral stance and repeat
This tones the backs of the arms.
- Stand straight with hips facing forward
- Lift one arm up whilst holding on to the toning stick
- Place that arm behind the head by the nape of the neck, keeping the elbow close to the head
- Extend the arm up towards the ceiling, working against gravity
-Squeeze the muscles at the back of the upper arms, being careful not to lock the elbow joint
- Ensure that abdominals are engaged for support and protection, whilst retaining a secure yet gentle grip on the toning sticks
- Repeat on the other arm for a balanced and symmetrical workout
Overhead Press
This tones the back of the shoulders, top of the back and the triceps.
-Stand with feet hip width apart, knees soft
- Lift the arms out to the side, arms in line with the shoulders
- Push the arms up to the ceiling, being careful not to lock the elbow joint
- Release down with control, ensuring abdominals are engaged to protect the back
- Retain a gentle yet secure grip on the toning sticks
Oblique workoutThis tones the side of the waist, banishing love handles.
- Stand with legs slightly wider than hip width
- Hold the toning sticks in each hand with a gentle yet secure grip, keeping your torso facing forwards
- Lean to one side, lifting back up before repeating
- This can be done one side at a time, or you can alternate sides in between each repetition
- Ensure that you move carefully back up to the start position in between repetitions, to avoid unbalancing the move
Find your local class at Zumba.com.
