Ballet

If you like the idea of giving ballet a go, why not try a beginner ballet class? You’ll get a great workout, meet a community of women, and enjoy getting some more movement in your day.

It doesn’t matter your age, how fit you are or even if you’ve tried ballet before. Ballet is for everyone, and it’s never too late to pull on the shoes and have a go as an adult.

On this page we look at:

● This Girl Can Ambassador Sindi’s story about fitting in ballet classes around being a busy mum

● Trying ballet classes as a beginner

● Finding beginner ballet classes for adults near you

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Sindi found ways to fit in dance classes while juggling parenthood

When Sindi had her first ballet class at age 7, she felt like “the fat kid”. But she loves to dance and nothing was going to stop her. Now with 7 kids and working part-time, she fits in a dance class whenever she can. And today when she feels like she’s not good enough – she just laughs it off.

Trying beginner ballet classes as an adult

You don’t need to aspire to join the next production of The Nutcracker to try ballet. Beginner classes are available for women of all ages and abilities. It’s a fantastic workout, a great way to meet other women and a graceful activity that will cultivate aconnection with how your body moves.

Beginner ballet is about discovering a few basic techniques, work on body alignment, and enjoy the feeling of expressing yourself through movement. Plus you’ll build core strength, flexibility, aerobic fitness, and enjoy a range of health and mental wellbeing benefits.

Classes often start with barre techniques (moves you do from a stationary handrail for support) and eventually progress to floor work. Teachers are friendly and supportive, and you’ll be joined by other women giving it a go as well so there’s plenty of community and encouragement to go around!

You aren’t expected to know the moves at first, and you don’t need expensive equipment or dance shoes to get started. All that matters is putting your hand up and having a go.

Beginner ballet classes in Melbourne and regional Victoria

Ready to try women’s ballet lessons? Here are some tips for jumping into your first class.

Have a look online to find a ballet studio for adults near you. If you can’t find the information on their website, contact them to ask if they offer adult ballet lessons. Some will have a casual rate (pay per class), and some will offer discounts for joining for a month or longer. You can usually do a trial class to see how you feel, which can be a good idea when you’re starting out.

If you love dance, No Lights, No Lycra is also fun, non-judgmental freestyle dance class where you can dance like no one’s watching (literally, it’s in the dark!)

Joining a barre class near you

If you’d like to try a few ballet moves in an easy-going class that focuses on fitness rather than dancing, a barre class could be for you.

Ballet barre classes are group training that combines elements from ballet, pilates and yoga. They are low-impact and sometimes use light weights to develop your strength. There are plenty of repetitions and you’ll definitely work up a sweat!There are many ballet barre classes in Melbourne and regional Victoria. Some gyms and group training studios offer sessions, so if you can’t find a ballet class for adults nearby, this could be a good option. Have a look online and see what you can find.

Trying ballet for beginners or returning after a break

  • Join along with this beginner barre video on our Get Active @ Home hub.
  • Google it! Ballet schools are everywhere, but you may have to go a bit further than your local area to attend one you like. It’s a good idea to give a few a try with a trial class to see what feels right.
  • Find a Supporter in your neighbourhood, to see if a ballet school for adults has registered online to support This Girl Can – Victoria.
  • Ask other women about ballet – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t make it out to join a ballet class, you can find some ballet classes online to try at home. If you’re just getting started with ballet or barre, this can be a great way to get used to some of the moves and start improving your flexibility and conditioning for when you do give a class a try.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

Ballet is just one way you can work up a sweat and enjoy being more active. If you’d like to try another activity, here are some others you could have a go at.

Bollywood Dancing

Want to dance like no one’s watching? Bollywood dancing is a famous dance style seen in popular Indian films. But you don’t have to be a movie star to get active and start learning some Bollywood dance moves.

It’s not about doing it ‘right’, it’s about how you feel, and dancing is a great way to get active and have fun. Whether you’re new to dancing or know your steps, Bollywood will make you feel energised.

On this page we look at:

  • This Girl Can Ambassador Jagriti’s story about leaving the stress of the day behind and being present with Bollywood dancing
  • What is Bollywood style dancing?
  • The health benefits of Bollywood dancing
  • How to give it a try with Bollywood dance classes near you

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Jagriti feels totally alive when she dances and no longer worries about how she looks

Jagriti dances to forget her worries and be present. “I grew up being judged on my skin colour – not in Australia but in India where the darker you are the less pretty you are”. She also grew up thinking she wasn’t skinny enough, but through dance, she feels “totally alive” and doesn’t worry about what she looks like – “If I’m the biggest one, I’m fine with that.”

What is Bollywood dance?

The name comes from the dance style used in Indian films. It’s an energetic fusion of a range of diverse dancing styles, like jazz, hip-hop, and older Indian styles like Bhangra and Kathak from different parts of the country.

Bollywood dance moves combine lively movements of the head, neck and body, as well as hand movements. The moves act as symbols to tell a story with themes like weather, animals and places. In the movies there are colourful costumes which make it a joy to watch.

The benefits of Bollywood dance

When you learn to Bollywood dance, you’ll discover how active and engaging it is for the body.

There are many health benefits of a Bollywood dance workout. It’s great for:

  • Improving core strength
  • Enhancing blood flow
  • Helping to relieve stress
  • Relaxing the body and improve sleep
  • Improving the flow of oxygen in the body

Bollywood dancing is also very social. If you’re looking for an enjoyable way to workout and make new connections that doesn’t feel like exercise at all, this could be it!

Finding Bollywood dance classes in Melbourne and regional Victoria

Ready to try some Bollywood dance lessons and learn how to move it like the movies? Here are some next steps.

Find a Bollywood dance studio

Search online to find private Bollywood dancing schools near you. There are specialist studios that offer Bollywood dancing, and other fitness and dance studios that have some Bollywood dancing on their schedule.

Try a women’s dancing group

If you’d like to try some moves in a more casual environment, search for Bollywood dance groups in Melbourne or your local area. You can get together with a community of women with a similar interest who also enjoy it. It doesn’t have to be Bollywood – if you like to dance, you’ll find other like-minded women who do too.

If you love dance, No Lights, No Lycra is also fun, non-judgemental freestyle dance class where you can dance like no one’s watching (literally, it’s in the dark). There are no steps, no mirrors, and you can dance any way you want to.

Online Bollywood dancing classes

You can find online Bollywood dance classes too! This is a great way to get a feel for Bollywood dance routines, and learn some easy Bollywood dance steps for beginners.

Connecting with other women who love Indian style dancing

  • Visit the website mentioned on this page: Online Bollywood dance classes.
  • Google it! See what’s happening in your area. If you can’t find a Bollywood dancing school near you, there might be some other dancing classes available. You can always do a bit of Bollywood dance on top of that with an online video!
  • Find a Supporter in your neighbourhood, to see if a Bollywood dancing school has registered online to support This Girl Can – Victoria.
  • Ask other women about Bollywood dancing – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

You can start learning some Bollywood dancing moves right now. Visit Get Active @ Home  to learn Bollywood dancing from your living room with our This Girl Can – Victoria Ambassador Jagriti, as well as a range of other fun workouts you can do at home to raise a sweat.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

If Bollywood dancing isn’t your thing, that’s okay. You can always try something else! Here are a few ideas for activities you can try to get more active and enjoy some movement in your day.

Wheelchair Dancing

Wheelchair dancing is an activity open to anyone looking for a social, fun way to exercise and celebrate being themselves.

Dancing is an activity loved by many, and wheelchair dancing encourages the joy of movement.You’d be surprised at how much of a workout it can be! Here are some tips  to get your groove on with this graceful, stylish sport.

On this page we look at:

  • What is wheelchair dancing?
  • Where to try wheelchair dancing near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.



An introduction to wheelchair dancing

Wheelchair dancing is simply a different way of dancing while using a wheelchair. Designed for both independent wheelchair users and those with a carer, it has a wide range of physical and mental benefits.

Wheelchair dancing is also called ‘para dancing’, ‘para dancesport’ and ‘seated dance.’ It was developed in Sweden in 1968. While it started as a way for wheelchair users to stay active and continue enjoying their love of music and dancing, it’s now also a competitive sport with a  world championship.

Really, wheelchair dancing is about having a ball, getting active with others and enjoying the moment. It’s very accessible, always open for beginners, and is inclusive and welcoming.

There are lots of wheelchair dancing choreography and styles that can be taught and learned, including ballroom, waltz, tango, and Latin styles like the samba, rumba and jive.

Finding wheelchair dancing lessons in Victoria

If wheelchair dancing sounds like an activity you’d like to try, that’s great! Here are some ways to get involved.

  • Para Dancesport provides free information about where to find wheelchair dancing classes near you. It’s also a great place to learn about events you can attend to see some of the pros in action.
  • You can find out more about wheelchair dancing and other activities for people with a disability in the Disability Sport and Recreation Victoria website.
  • Access for All Abilities also offers resources about getting active for all abilities.

You can also do your own search online to find a dance school or association in your area that offers para dance. There are wheelchair dancing classes for seniors and women of all ages and skill levels.

One of the great things about learning a move or two is you can enjoy wheelchair dancing with a class or group, with a friend, or even on your own. This is time for you – dance whenever you feel the music calling. For those who fall head over heels for it, there are many pathways to ‘go pro’ and try a wheelchair dancing competition!

Wheelchair dancing: how to get involved

  • Visit the websites mentioned on this page: Para Dancesport, Disability Sport and Recreation Victoria and Access for All Abilities.
  • Google it! Wheelchair friendly sports and activities are offered all over Melbourne and regional Victoria. If there’s not a wheelchair dancing class near you, why not try another activity?
  • Find a Supporter in your neighbourhood, to see if a wheelchair dancing program has registered online to support This Girl Can – Victoria.
  • Ask other women about wheelchair dancing – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t make it out at the moment, that’s okay. Sometimes there’s enough to keep us busy at home.

You can try searching online for wheelchair dancing classes, check out an online video to learn a few moves, or just dance to some music you love at home.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

Why try one activity when you can try a few? If you’d like to have a go at something else, here are some you can have a shot at and see how you feel.

Circus

Ever wanted to join the circus? Women’s circus training is an adventure of twists, flips, balances, jumps and turns that will build your strength, flexibility and focus. And you can try it at any age!

More people are taking up circus as a hobby, and there are many styles to choose from including: acro balance, hoop, rope, silks and trapeze. Find some tips below to have a go yourself.

On this page we look at:

  • How This Girl Can Ambassador Rosie was amazed at how women of all ages were trying circus when she had a go for the first time
  • Circus training – what is it? Can I do it as a beginner?
  • Finding adult circus classes near you to give it a try

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Feeling like a ‘late bloomer’, Rosie signed up for trapeze classes. She hasn’t looked back since!

Rosie felt like a “late bloomer” signing up to trapeze classes in her mid-twenties, but found there were people of all ages: “I love it because it lets me know there’s not an expiry date, you can just keep doing something if you love it.” For Rosie, trapeze is about building strength and skills, and not about looking “beach-fit”. “I saw a billboard with a beautiful blonde woman that said ‘are you beach ready’, and it just annoyed me because it makes women feel bad, like ‘what have I been doing all winter?’,” she said. “It drives me crazy, because there’s so much more to life than whether your body is perfectly toned,” Rosie explained.

What is circus training, and what does it involve?

Circus skills are what performers use to entertain us at – you guessed it – the circus. But circus training isn’t just for travelling performers or only those who started at an early age. It’s a unique, fun and alternative way to get active.

Circus training  a bit of gymnastics, a splash of acrobatics, and a dash of yoga all thrown in together. It can be low intensity or high, and can be enjoyed by women of all ages, body shapes and ability levels.

Circus classes focus on ground skills like juggling, walking on stilts, handstands, as well as trapeze, aerial hoops, tumbling and more. If you give it a try, you might surprise yourself at what you enjoy practicing the most.

Want to learn what a ‘gazelle’, ‘mermaid on the bar’ or ‘spider’ is? It’s time to look for a circus class near you!

Finding women’s circus classes and training

You’ll be surprised at how many circus skills classes there are in Melbourne and regional Victoria for women to get involved in. It doesn’t matter if you haven’t tried it before. Adult circus classes are open for beginners and instructors love to see new faces and share their craft.

  • Search online to find women’s circus training near you. You can do classes in trapeze or other disciplines, or participate in more general programs that cover a few areas. There are also options to get more involved with advanced training.
  • Social circus classes focus on fun and providing a welcoming environment to learn circus skills and meet new people. Have a look to see which suits.

You’ll also find a range of circus fitness studios that offer class-based workouts that are based on circus moves. If you want to try a workout that’s a little bit different but still has more of a group training feel, this is worth your while.

With circus training, all that matters is putting your hand up and saying ‘hey, I’d like to try that!’ and being willing to get in there and see if you enjoy it.

Try circus training in Melbourne or regional Victoria

  • Google it! See what’s happening near you. Circus schools for adults are spread out across the state, so chances are you’ll find one you can get to.
  • Find a Supporter in your neighbourhood to see if a women’s circus school has registered online to support This Girl Can – Victoria.
  • Ask other women about circus – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t make it outside, there are many other ways to get active, increase your heart-rate and enjoy the feeling of movement in your day.

Circus skills can be practiced at home with virtual circus classes online. Have a look around for free circus training videos, and have a go at some of the moves. You can also try some workouts on our Get Active @ Home hub  that focus on flexibility, balance and core strength so when you do join a class, you’re feeling more confident.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

With so many activities out there for women to have a go at, it can be hard to pick just one! Here are some others you can jump into and see what you enjoy doing the most.

Zumba

Can you feel the beat? Zumba is a great way to have fun and raise your heart rate to some exotic rhythms and snazzy tunes! It’s a popular activity for women in Melbourne and regional Victoria, so give it a go. You can join a Zumba class, do some Zumba moves with friends, or even have a boogie with Zumba by yourself. The choice is yours!

On this page we look at:

  • This Girl Can Ambassador Janelle’s story about embracing concerns about her body looked with a prosthetic leg, and getting into Zumba
  • What is Zumba dance?
  • Zumba for beginners
  • Get involved in Zumba dance classes for women near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

Janelle used to be worried about how her body looked growing up

As a teenager, Janelle had the typical hang ups about her body but was also embarrassed about her prosthetic leg. She wanted her prosthesis to look as real as possible. Two years ago Janelle decided to tackle her hang-ups about having a realistic prosthesis and started running with a blade. It might not look like a leg but she can sure run faster! Janelle also enjoys Zumba dancing, which she loves being able to do with an inclusive group of women.

What is Zumba dance for women?

If you haven’t come across Zumba before, you’re in for a treat! Zumba is a fitness class that brings together Latin grooves, international tunes and awesome dance moves. It’s a highly accessible dance class for all ages that has fast as well as slow rhythms.

Learning Zumba can:

  • Boost your cardiovascular fitness
  • Improve your strength and coordination
  • Enhance your heart health
  • Positively impact your sleep and mental wellbeing

Zumba dance is also – and we can’t stress this enough – seriously entertaining and fun to do. Try it once, and you might get hooked!

Is Zumba easy for beginners?

Perhaps one of the best things about Zumba is it’s easy for beginners. You don’t need to have a dance background, a particular body shape or be a specific age to try it. Even if your rhythm isn’t quite like a dancer, you’ll be able to learn slowly and have an awesome time doing it.

Most Zumba classes are also Zumba lessons, which means even if it’s your first time at a class, you’ll be able to  join in and get some help from instructors as you go. If you want to start Zumba, the best approach is to just jump into a session.

Finding Zumba classes near you

Does the idea of joining a Zumba class and giving it a try sound exciting? Here are some tips to get started.

The best way to find Zumba dance classes for women near you is to search online. Many Zumba classes are run as part of a regular class schedule at gyms, but there are also plenty of private studios that offer classes for women in a welcoming, inclusive environment.

Zumba communities are very open and love to have new women join and get involved. It’s worth going in and doing a trial class to see how you feel. You can try a few to see which Zumba group feels right for you. Once you’ve found one, you can usually pay a casual rate (per class), or get a discount if you join on a weekly or monthly membership.

Join a Zumba community and learn some new moves

  • Google it! Check out what’s available in your area. There are different types of Zumba studios for girls and women, so have a look at what they offer online and find a timetable that works best for your schedule.
  • Find a Supporter in your neighbourhood, to see if a Zumba studio has registered online to support This Girl Can – Victoria.
  • Ask other women about Zumba – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

You can find many free Zumba classes online for beginners to dance along to and get a great workout at home. You can do it by yourself, or ask a friend to join in.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

If you feel like trying another activity to see what you enjoy, here are a few ideas to get you going. Why try one can you can try a few, and find out which you like best?

Yoga

Stretch your body and your mind with a touch of yoga in your week. It’ll help you improve your mental wellbeing and your flexibility, while providing you with some much-needed time for yourself.

You can find a yoga class, start trying some yoga poses with friends, or flow using online videos by yourself. It’s easy to get into yoga as a beginner, and even easier to fall into a regular practice.

On this page we look at:

  • Benefits of yoga for women
  • How to find a yoga class near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

What benefits does yoga have on the body and mind?

Yoga improves your health and wellbeing in a number of ways, through the practice of a series of physical techniques. This can include breathing, exercise and meditation.

There are so many benefits to yoga for women’s health including:

  • Improving physical strength
  • Increasing your flexibility
  • Helps you to manage stress
  • Re-connects you with your body and mind
  • Relaxes your body, giving you a better night’s sleep

Yoga embraces the idea that it doesn’t matter what your age, ability or background is.

 If you’re looking for a relaxing, life-affirming activity where you can go at your own pace, read on to find out how to get started.

How to find a yoga class or women’s yoga group near you

To find out more about yoga, search online to find  a yoga community that feels right for you.

There are a wide range of yoga studios, gyms and private facilities that offer yoga classes. It’s best to do your own search in your local area, and see where it takes you.

As well as formal yoga classes for women, there are also plenty of social yoga groups around to practice with. There are different ones for each skill level, so if you’re learning yoga for beginners, there are women’s yoga groups for you too.

There are many forms of yoga you can try from different lineages and parts of the world. Yoga doesn’t have to be one thing or another – for example, if Bikram yoga (the hot one!) doesn’t appeal to you, that’s okay. There’s many more to try. Have a look around and see what feels right.

Get out there and find a women’s yoga group near you

  • Google it! There are so many places to learn yoga and get started, even if you haven’t tried it before. Many women who have practiced yoga for years started somewhere too. You don’t need to be an expert at your first yoga class – all that matters if you’re moving your body and have a go at something new.
  • Find a Supporter in your neighbourhood: see if there’s a yoga group or association who has registered online to support This Girl Can – Victoria.
  • Ask other women about finding a yoga community they like – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t start yoga with a yoga class in Melbourne or regional Victoria near you, that’s okay – you can do yoga at home!

Check out the free yoga tutorials on our Get Active @ Home hub to give it a try from the comfort of your living room.

You can also search online to find yoga videos to follow along with. All you need is a yoga mat, or you can even use a towel.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

You can find your flow with more than one activity, and with so many to try, you’re sure to find one you love. Here are a few more you could have a go at to see what you like.