Defying gravity

Fitness classes have taken a departure from the clinical monotony of treadmill-pounding and stair-stepping with a range of workouts that require your body to be suspended mid-air as you swing away the pounds.

What seems like the latest fitness fad actually has some scientific basis. Off the ground, your legs escape the pounding and impact they experience while running or doing aerobics, which means the craze for elevated workouts is great news for anyone with dodgy knees or hips.

"Being suspended can help to relieve tension in different parts of the body," says Louise Sutton, head of the Carnegie Centre for Sports Performance and Wellbeing at Leeds Metropolitan University. "And your core muscles tend to work extra-hard just to keep you in position."

Lyn Heward, creative director of the acrobatic troupe Cirque du Soleil who helped to create the gym workout Jukari that is performed on adapted trapezes, says this type of exercise also does wonders for self-confidence and self-esteem.

"It's like going back to childhood and playing on a swing," she says. "Adults have forgotten how to do that kind of movement and it takes a while for their bodies and muscles to readjust to this form of exercise. But it will target muscles you haven't used for a long, long time and develop huge levels of confidence and courage."

Here's how to swing into action...

What it involves: A class developed by Reebok in conjunction with the world renowned acrobatic performance troupe Cirque du Soleil. Using a specially designed trapeze (called a FlySet) which has a removable 4lb weighted bar and a series of loops into which you can attach your arms or legs, the idea is that you push, climb and, yes, swing, your way to fitness.

There are 12 "signature" moves including the woodpecker (a push-up performed while leaning into the bar), a pullup and a swinging scissor jump, although the potential variation of exercises is endless.

Emphasis is on working underused muscles that are easy to target as you rotate at 360 degrees. But also expect to do press-ups, running and plenty of huffing and puffing.

Where you can try: Classes will be launched at the Reebok Gym in Canary Wharf (reeboksports clublondon.com) in May and at other gyms throughout the year.

Best for: All-round fitness and fun.

What it involves: TRX Suspension training devices are attached to a wall or bar and have adjustable straps and stirrups for the feet, allowing you to hang in any position, including upside-down. You can use them to perform more than 300 moves, such as push-ups and knee tucks while partially suspended in the air.

Advocates claim you can't help but engage the core muscles in the midriff while exercising partly or fully upside-down. At Crunch Fitness in New York BodyWeb classes involve group training with the TRX Suspension aids attached to the studio walls. Expect them at your gym soon.

Where you can try: There are already some suspension training classes in the UK. You can also buy a home TRX pack (which attaches to a door), including DVD, for £169 (suspensionfitnesssystems.co.uk for information on product and classes).

Best for: Strengthening your core.

What it involves: Developed in California (where else?), this class combines the movements of acrobatics, partner yoga and Thai massage. You work with a partner and the "flying" element involves balancing on someone's feet as they lie on the ground. Apparently, this helps to relax, release and elongate the spine while "inversions" (handstands, headstands and anything upside-down) build strength and confidence. There is a sense of yogic spirituality and the emphasis is on "metta" (giving loving kindness) during the Thai massage moves. Above all it is fun — and lifting another human being is far more effective at muscletoning than any weights machine in the gym.

Where you can try: Classes are running at the Third Space gym (thethirdspace.com).

Best for: Flexibility, strength and bonding with your partner.

What it involves: Nicknamed "yoga with wings", this class involves yoga, Pilates and dance-inspired moves performed while you are suspended from a stretchy white hammock attached to the ceiling. It has proved hugely popular at gyms in America and Mariah Carey used an antigravity hammock during her tour last year.

"Anti-gravity yoga is unbelievable for relieving compressed joints and aligning the body from head to toe," claims its inventor, Christopher Harrison, who is a gymnast and Broadway dancer.

Advocates also claim it allows you to stretch further without straining your neck and back. Another class, Unnata Aerial Yoga, uses a low-hanging fabric trapeze for similar effect.

Where you can try: Classes are scheduled to launch at UK gyms this year. Visit antigravityyoga.com or aerialyoga.com for updates.

Best for: The super-bendy.

What it involves: Learning acrobatically graceful moves on a traditional circus trapeze has become a sought-after route to fitness and adrenaline-boosted selfesteem ever since celebrities such as Sadie Frost, Gisele Bündchen and Joely Richardson claimed it helped them to get ultra-toned.

Beginners need an average of six lessons to master the basics before they get to the point where they can link moves together on the apparatus. It is not easy. Experts say a trapeze session is akin to weight-training as you lift your entire body weight when you swing.

But it works wonders for the core abdominal muscles, arms and back and it's not surprising that many classes in the UK now have waiting lists of several months.

Where you can try: The Circus Space (thecircusspace.co.uk), myaerialhome.vpweb.co.uk for classes in south London or moiracampbell.com who teaches in east London.

Best for: Adrenaline junkies.

What it involves: Suspended a few feet from the ground, you are meant to exercise like an animal on all fours.

Why, you may ask? Well, in this position your spine is relaxed and the muscles in your core, back and shoulders are engaged to aid each movement.

On the SpineX machine, your hips and pelvis are supported by a mini-hammock while your feet and arms are supported by pedals and platforms. Swing your limbs in either a "swimming" or walking motion for best results.

Regular users say it can lead to a stronger core and a back prone to fewer aches and pains. Only three to five minutes of effort a day is needed to obtain the benefits.

Where you can try: Several London gyms, including the Central YMCA, are considering installing the equipment and there is one to try at the Back Shop on New Cavendish Street (thebackshop.co.uk). In the meantime, you can purchase one yourself for £450 (from freespine.com).

Best for: The desk-bound and those prone to moderate back pain.