Step aside mom jeans, scrunchies and denim on denim, there’s another trend making a comeback. Vibration plates are trending once again. Similar to the mid-20th-century vibrating belt machines, vibration plates have been said to provide the body with various benefits and can even be a tool for weight loss. But is the hype backed by science and expert opinions, or is it all social media hearsay?
To find out if you should add a vibration plate to your workout routine, we asked personal trainers and other fitness experts about the benefits, risks, how to use a vibration plate and more.
What is a vibration plate?
Whole body vibration plates is are a form of exercise machine that shakes rapidly when you stand on it. When you stand on a vibration plate, you’re engaging in a full body vibration exercise, where your muscles are forced to contract and relax quickly.
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“The purpose of vibration plates is to generate quick vibrations that cause your body’s muscles to contract and relax several times per second,” says Dr. Leah Verebes, a physical therapist and assistant professor at Touro University’s School of Health Sciences. “At a far greater frequency, this resembles the spontaneous contractions that take place during exercise.”
“This stimulates a subconscious muscle activation each time the machine moves, meaning your muscles are activating far more than they would on a stable surface,” says Laura Wilson, a personal trainer at Life Time Fishers and director of training and curriculum at Power Plate, a company that produces vibrating exercise machines.
There are several ways to use a vibration plate, the most common being standing on its rectangular platform. However, you can also perform squats or push-ups on it.
Wilson says vibration plates can move in multiple directions: up and down, side to side and front to back. The harmonic vibrations move between 25 to 50 times per second, activating the corresponding muscles.
Vibration plate benefits
Yes, there are health benefits to using vibration plates. According to Verebes, some of the advantages may include “improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage and the possibility of weight loss when paired with a healthy diet and regular exercise.”
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However, experts agree that vibration plates offer the most benefits when used as part of an overall health and wellness plan. In other words, you shouldn’t expect to lose weight or increase muscle strength just by standing on a vibration plate — even if social media makes it seem so. Instead, experts suggest supplementing vibration exercise with other healthy habits, including a balanced diet and aerobic and strength training.
“Vibration plates are not a magic bullet or a replacement for traditional exercise,” warns Michael Betts, a personal trainer and director at TRAINFITNESS. “The benefits are modest and work best when combined with other forms of training.”
Still, research indicates that using vibration plates can have positive effects on your health. For example, one 2021 study looked at whether whole-body vibration training could improve muscle strength in older adults, concluding that it “may be an alternative exercise method to boost the effect of strengthening exercise.”
Similarly, a 2007 study investigated the effects of whole-body vibration training in men over 60 and found that it has the “potential to prevent or reverse the age-related loss in skeletal muscle mass, referred to as sarcopenia.”
Other research suggests that vibration-based exercise may help improve bone mass density, reduce inflammation, alleviate chronic low back pain and more.
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Vibration plate risks
urbazon/Getty Images
For most, vibration plates are generally safe. However, like any other type of exercise, they come with a few potential risks, including “aggravation of existing conditions, temporary dizziness and joint stress if used incorrectly,” according to Betts.
There are also certain groups of people who should avoid using vibration plates altogether. “Vibration plates shouldn’t be used by anyone with cardiac or circulatory disorders, such as deep vein thrombosis (DVT) or pacemakers; pregnant women; people who have just had surgery; and people who have severe osteoporosis,” Verebes says.
“People with pre-existing disorders, including herniated discs, joint issues or acute inflammation, may experience worsening symptoms when using vibration plates,” she adds. “The vibrations may also be disconcerting to people who have inner ear problems or balance abnormalities.”
Verebes points out that “excessive use or high-intensity vibrations may strain ligaments, muscles or joints.”
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Even if you don’t have one of these conditions, it’s still a good idea to talk to your doctor before getting on a vibration plate.
It’s also worth mentioning that a 2015 study discovered a link between regular exposure to whole-body vibration and a higher risk of lower back pain and sciatica. However, the participants in that study were regularly exposed to vibration as part of their jobs, so the results may not apply to vibration plate users.
How often should you use a vibration plate?
If you’re new to whole-body vibration training, it’s important to start slowly.
“To allow the body to adapt to vibrations, beginners should start with 5 to 10 minutes at a low intensity,” says Verebes. “Moderation is key, as excessive use may lead to fatigue or injury.”
As a beginner, it’s best to limit yourself to two to three sessions per week, says Betts. Over time, you can work toward longer and more frequent sessions. “As your body adapts, you can increase to 15- to 20-minute sessions up to 3 to 4 times a week,” he says. “Never go over 30 minutes, as this can cause fatigue and joint stress.”
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For proper recovery, Betts also recommends leaving at least 24 hours between vibration plate sessions. “Listen to your body and adjust accordingly,” he advises. “Quality of movement matters more than duration.”
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Vibration plate exercises
To use a vibration plate, you can simply stand in place with slightly bent knees. You can also engage in other exercises — like squats or push-ups — while using the machine.
“Incorporating exercises such as squats, lunges, planks, push-ups and core workouts enhances results by engaging more muscle groups and boosting calorie burn,” says Verebes.
If you’re up to the challenge, here are three vibration plate exercises to try, as recommended by Wilson:
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Push-ups
“Push-ups work your chest and shoulders — and doing them on a vibration plate activates many more muscle fibers per second than if you were to do them on the floor,” says Wilson.
To perform a push-up on a vibration plate, follow these steps:
Get into a high plank position by placing your palms flat on the platform and stretching your legs long behind you.
Lower into a push-up position slowly. Your chest should come close to touching the platform.
Perform three sets of 10 reps, taking 30 seconds of rest between each set.
High plank holds
You can also use a vibration plate to perform a high plank hold, which is “great for your core and upper body strength,” says Wilson. Here’s how:
Get into a high plank position by placing your palms flat on the platform and stretching your legs long behind you.
Hold for 30 seconds. Perform three sets, taking 15 seconds of rest between each set.
Tricep dips
“This exercise works the back of the arm as well as the shoulder,” says Wilson. “You’re going to experience much more muscle activation when doing it on a vibration plate machine.” Here’s how:
Sit on the edge of the platform.
Place your palms on the platform (just outside of your hips). Keep your feet flat on the ground with your knees bent at a 90-degree angle.
Scoot forward until you’re hovering in front of the platform, only supported by your arms and legs.
Lower your hips toward the ground by bending at the elbows, stopping when your elbows reach 90 degrees or when you can’t lower your hips further.
Push through your palms and return to the starting position.
Perform three sets of 10 reps, taking 30 seconds of rest between each set.
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Do vibration plates work if you just stand on them?
You don’t need to perform exercises while using a vibration plate, but experts say moving your body — rather than standing still — will help you get more out of the machine.
“Actively moving while using the plate maximizes its benefits, even though simply standing on it can support circulation and balance,” says Verebes.
Betts agrees, adding: “Standing still on a vibration plate provides some stimulus through the muscle contractions, but adding movement increases the benefits. Static positions can help with circulation and muscle activation, but dynamic exercises will give you strength gains, balance improvements and overall training effects.”
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If you’ve never used a vibration plate before, you could begin by standing in place or squatting while you’re on the machine. As you get more comfortable, you can incorporate different exercises and positions. Or you can alternate between standing still and exercising, suggests Betts.
“Combine both approaches — use static holds to build comfort and awareness, then move for optimal results,” he says. “Form and progression are key regardless of whether you’re moving or holding positions.”
The bottom line
Simply scrolling through social media, you might get the idea that vibration plates are an easy, low-commitment way to transform your body. While it’s true that vibration plates offer some compelling benefits, they aren’t a shortcut to fitness.
To get the best results from your vibration plate training, experts also recommend following a healthy diet and participating in other forms of exercise. It’s also a good idea to speak with your doctor before you start using a vibration plate — especially if you’ve had blood clots, joint issues or other health conditions.
A vibration plate can help you lose weight when paired with a balanced diet and regular exercise. However, standing on a vibration plate without exercise will not.
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Vibration plates generate quick vibrations that contract and relax your body’s muscles several times per second, resembling at a greater frequency the spontaneous contractions that happen when you exercise normally. They can also move in multiple directions, activating different muscles.
The start of a new year always brings with it lofty goals, inspiring resolutions and promises to oneself about prioritizing health and fitness. It’s overwhelming, to be quite honest, with social media feeds swarming about all the “it” gear, apparel and workout classes that promise to elevate your fitness routine.
Luckily, Women’s Health is here to help: Their annual Fitness Awards dropped earlier today, showcasing innovative at-home gear, a clever water bottle (that will truly help you drink more water), sports bras that actually stay in place and more.
Women’s Health Executive Health and Fitness Director Jacqueline Andriakos and her team spent the entire year trying out everything they could get their hands on in the fitness space. Their list of 60 winners promises to level up your routine in the new year.
See their top picks below across multiple fitness categories, starting at just $19.
Women’s Health Fitness Awards 2026 winners seen on TODAY
Choose between 2- to 20-lb. weights dependent on your fitness goals. Each dumbbell is created for a more comfortable grip, opting for a coated exterior rather than a metal one.
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Weights:2, 3, 5, 8, 10, 12, 15 and 20-lb. options available | Colors:4 | Materials:Iron interior coated in a non-slip coating
Level up your at-home gym with these dumbbells that feature an easy-to-grip exterior that’s soft on the palms, helping to prevent calluses or rough skin. Not only are they great for your palms, but Andriakos calls out a feature that offers support for your wrists too.
“The real hero feature is the square heads — they prevent wobbling and rolling, which is so important for wrist protection when you’re in high plank, doing renegade rows, or doing any stability-based training,” says Andriakos.
These pants are a good cross between your favorite pair of wide leg bottoms and yoga pants.
Sizes:XS-XXL, also available in regular, short and long lengths | Colors:22 | Materials:Polyamide and elastane fabric blend
“We’re seeing a trend away from classic leggings toward slightly flowier gym-to-street pants, and these are such a comfortable, functional version of that,” says Andriakos referring to the Women’s Health pick for ‘Best Straight-Leg Bottom.’ “They hug in all the right places, come in tons of colors, and — bless them — they offer short, regular and long inseams, which I appreciate as a tall girl.”
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Courtesy Jillian Gonzales
Your workout is only as good as the shoes you’re wearing. This pair can carry you through it all, according to the brand, no matter if you’re doing a HIIT workout or going for a quick run.
Colors:2 | Sizes:5-12, including half sizes
This truly versatile shoe can be your new go-to for any activity — no matter if you’re an avid ClassPass user or prefer hot girl walks.
“They look sleek, they’re super bendy and comfortable, and they’re truly a hybrid shoe,” says Andriakos. “While you can tie them like regular sneakers, I love that they’re easy to slip on thanks to the heel loop—perfect for those moments when I’m holding my daughter and don’t have hands free to tie laces.”
Toting your gym shoes and extra clothes from home, to the office, to the gym and back home just got a lot simpler.
This “no-frills” tote bag won for ‘Best Gym Tote,’ and is washable, meaning you can rid it of any gym-related odors alongside your used workout clothes each week. “It has all the functionality and compartments you’d want whether you’re going to and from the gym or just running around town,” says Andriakos, speaking to the bags’ versatility.
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These socks are perfect for running because they never slip or move around.
Colors:3 | Sizes:4 – 13 | Material:58% polyester, 22% nylon, 16% cotton and 4% elastane | Care recommendations:Machine wash cold on gentle cycle
These were named the ‘Best Running Sock’ by the Women’s Health team, for their “lightweight and low-profile yet cushiony” fit.
“The biggest mistake I’ve made in the past with running socks is wearing ankle-cut and ending up with blisters or open wounds on the back of my ankles or heels,” says Andriakos. “The quarter rise on this pair means your ankle stays fully protected no matter your distance.”
Reach daily water intake goals with a new, colorful water bottle.
Size:27 oz. | Colors:19 | Materials:Glass covered in a silicone “sleeve”
“I really believe even the most mundane items can make daily habits — like hydration — feel more enticing,” says Andriakos, adding that the “window” on this water bottle helps give you visual cues on how much you’ve consumed.
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Plus, you can switch out the caps for either a screw-off or straw lid, depending on your preferences. And, while the brand praises the bottles’ durability, if you happen to break it within the first year of ownership, they’ll send you a replacement.
More Women’s Health Fitness Awards 2026 winners to Shop
Aptly named, this tee promises to remain lightweight and non-restrictive during any workout.
Colors:12 | Sizes:XXS-XXL | Materials:Polyester and spandex fabric blend
This super-stretchy, uber-lightweight tee was named the best for workouts, per Women’s Health. It provides a little more coverage compared to your average workout top, yet remains breathable for yoga or HIIT sessions.
With medium support, this bra promises to remain reliable during high-impact workouts.
Colors:15 | Sizes:XXS-XL
“This bra is hands-down the best high-impact sports bra I’ve ever tried,” raves Andriakos, further calling it her holy grail. “I can’t stand dealing with hardware, clasps or removable pads, and this one eliminates all of that — you just slip it on with zero fidgeting. It does have adjustable straps, though, so you still get a bit of customization in the fit. I also love the scoop neckline. It’s flattering and pretty without being too low-cut, and it gives enough coverage that I never feel like I’m spilling out the top when I’m jumping around during workouts. It has supported me through different life stages, too — my chest has changed sizes during pregnancy and postpartum, and it’s fit me perfectly through all of it.”
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Feel secure and supported in this “sleek” bra that’s long enough to act as a workout top as well.
Colors:5 | Sizes:XXS-L | Materials:Polyester and elastane fabric blend
While this bra can double as a workout tank in some ways, Women’s Health awarded it ‘Best Crop.’ It offers medium-support, that the brand says will aid you in any run, rep and even during recovery.
This versatile mat can be folded and unfolded to aid you in multiple workouts — from yoga to lunges, planks and more.
Colors:5 | Size:68” x 24” | Material:EVA, polyurethane
Bala prioritizes “comfort and convenience” in this mat, that they created to be a one-and-done solution for when you need a basic mat for floor workouts, or an assist during planks, lunges, step-ups and more.
“It is genuinely beautiful — and I know that sounds funny when talking about workout equipment, but you really do use the gear that appeals to you,” says Andriakos. “I love aesthetically pleasing equipment, and this mat has those chic curved edges and comes in that trendy foldable style.”
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Thanks to their 4-way stretch, these leggings move with you rather than restricting you throughout your workout or daily activities.
Sizes:XXS-XXL, also available in short, regular and long inseams | Colors:5 | Materials:Recycled polaymide and elastane fabric blend
Vuori is a viral brand — with searches for store locations spiking 180% over the past month alone. These leggings are designed with recycled materials, but that doesn’t mean they compromise on moisture-wicking and multi-stretch features.
“They’re incredibly comfortable (and flattering) with the perfect mid- to high-rise waist, and there are no uncomfortable elastics or drawstrings,” says Andriakos.
The brand brags about utilizing a “fast-drying” fabric to create these leggings — helping wick away sweat faster compared to other pairs.
Colors:8 | Sizes:0-20, also available in 23, 25, 28 and 31″ inseam options | Materials:Nylon and lycra elastane fabric blend
Want a versatile pair of leggings that will carry you through any and all workouts? Women’s Health recommends this now award-winning pair, for its moisture-wicking fabric, range of sizes and comfortable, high-rise fit.
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Remain cozy and comfortable with this polyester fleece jacket, that includes a high neckline for shielding cold weather.
“I get a comment every single time I wear this fleece,” says Andriakos. “I’ve washed it dozens of times now, and it still feels just as soft, even after going through the washer and the dryer. I also love the elastic at the waist because you can cinch it for a more flattering, cozy look while keeping in extra heat. It’s stylish, eye-catching and helps me feel put-together in my activewear life.”
This handheld gadget is perfect for relieving muscle pain and soreness.
Features:3 speeds to alternate between, rechargeable, comes with a travel case
Chirp is also a Shop TODAY-favorite brand (their roller was a Gift We Love in 2025!), so its safe to say we weren’t surprised to see it earn another award, this time for their miniature massage gun.
“The Chirp Mini massager blends the percussion of a massage gun with the rolling motion of a foam roller,” says Andriakos. “It provides targeted relief to sore body parts and with three adjustable speeds, it’s gentler than other techy massage tools but still allows you to get meaningful relief.”
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Say goodbye to your subscriptions and hello to at-home pilates! This kit comes with everything you need for getting the best workout from the comfort of your home.
Colors:8 | Includes:Toning ring, soft ball, loop and long bands, dumbbells, socks, weighted loop
“The Power Pilates Kit from BetterMe is a bit an investment, but it is a worthwhile one — you get so much bang for your buck!” exclaims Andriakos. “The kit includes mini loop bands in both fabric and rubber, hand weights, grip socks, a Pilates ball, a Pilates ring and a weighted power ring. Basically everything you’d need for a traditional strength-focused resistance workout or a Pilates-sculpt session. It’s all compact equipment too, so if you’re traveling or packing a few things for on-the-go workouts, this bundle is incredibly versatile, so you never need to miss a workout.”
Women’s Health Fitness Awards 2025 previously seen on TODAY
Tie back loose ends with this workout headband.
Material:Polyester | Colors/patterns:24
Does sweat drip into your eyes or your hair get disheveled while working out? The Gymwrap 2.0 Headband promises to wick away sweat as you exercise. That way, you don’t have to worry about sweat getting into your eyes or your hair falling loose. The headband also has Evapocool fabric to keep it breathable, cool and ventilating while you wear it.
Track progress by attaching your phone to this water bottle, to snap pictures or recording videos.
Colors:5 | Size:24 oz. | Materials:Stainless steel
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If you’re like us and have a growing collection of water bottles, you might want to add this Bala Bottle to your round up. Not only will it keep your drink cool, the booster ring on the cap can be used to mount your phone.
This secure running belt helps to ensure your phone, keys, wallet and more won’t fall out on long runs and walks alike.
Colors:33
Remain hands-free during your runs with the SPI Running Belt. According to the brand, it’s a favorite amongst marathoners. And unlike some running belts on the market, the belt offers ample space and no bounce as you run.
These recovery sandals are well-loved by editors on the team who are avid runners.
According to the brand, this sandal absorbs 37% more impact than traditional footwear. Meaning, you should experience less stress on the knees, ankles and other joints as you recover. There’s also sizing for men, too, here.
We’re not saying these are the perfect leggings, but they’re pretty close. They’re available in a wide range of sizes, colors and even inseams and have a high waisted silhouette.
Colors:7 | Sizes:XXS-XXL, also available in 25 or 28″ inseams | Materials:Nylon and spandex fabric blend
Rhone’s Revive Pocket Leggings promise movement with ease. From its stretchy fabric, anti-odor technology, supportive waistband and oh, the phone pocket (of course!), these leggings should help you move about confidently during your workouts. Choose from this bright plum color above or one of their 15 shades, including black and navy from their core line.
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Although the brand doesn’t have an option for men, they have some workout joggers available.
Meet the experts
Our team features a range of qualified experts and contributors in our broadcast segments to reveal the latest in trends, remarkable sale events and all things shopping across a variety of categories. These items were independently chosen by members of the Shop TODAY team along with Jacqueline Andriakos and the Women’s Health team.
Jacqueline Andriakos, NASM-CPT, is the Executive Health and Fitness Director at Women’s Health, certified personal trainer and former group fitness class instructor.
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The Shop TODAY editors and writers search the internet to find the best products out there. We interview expert sources, comb through customer reviews and even use our own personal experiences to make shopping easier for our readers. For this particular article, the Women’s Health team submitted a list of their Fitness Awards winners, from which we chose products to feature on the show.
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The New Year is a time when many of us feel motivated to think more about our physical fitness. Lift heavier weights. Run longer distances. Shave a few seconds off that mile time. Whether you’re looking to hit a new PB or simply incorporate more movement into your daily routine, it’s easier to reach your goals if you surround yourself with positive affirmations about staying consistent and practicing discipline.
Lock in by watching these movies and shows that celebrate a good sweat session. You can stream these titles while climbing the Stairmaster, foam rolling after the gym, or enjoying a well-deserved rest day in a cozy, horizontal position. After all, visualization is one way to gear up to get moving — and it can be done from the comfort of your couch.
Final Draft
It’s never too late to restart a fitness journey. This Japanese series gathers together twenty-five former professional athletes — some of whom had no choice but to walk away from their respective sports, and others who retired on their own terms. They take part in a high-stakes survival competition, and the winner is awarded 30 million yen to kick-start their second-chance career. Among the participants: baseball legend Yoshio Itoi, soccer icon Yoshito Ōkubo, and three-division boxing world champion Hozumi Hasegawa.
Lorena, Light-Footed Woman
The sport of running is hard enough, but tackling a long-distance race without some good sneakers is a whole new kind of challenge. This short documentary introduces Lorena Ramírez, the member of Mexico’s Rarámuri community who earned the world’s attention in 2017 by competing in the Cerro Rojo UltraTrail, an ultramarathon of over 30 miles. She did so while wearing huaraches — traditional Mexican sandals — as well as her trademark long skirt and other customary indigenous garb.
The Other Shore: The Diana Nyad Story
Diana Nyad first gained acclaim in 1975 for swimming around Manhattan in record time. This documentary follows the long-distance swimmer as she pursues a perilous goal — swimming from Cuba to Florida without the use of a protective shark cage — a journey she attempts repeatedly, up until the age of 63. Afterward, queue up Nyad, the dramatic take starring Annette Bening as the athlete and Jodie Foster as her best friend and trainer, Bonnie Stoll.
Physical: 100
This search for the ultimate physique in Korea caught the attention of fitness lovers worldwide — for good reason. In this unique tournament, 100 athletes, bodybuilders, and military professionals take part in daunting challenges that test raw strength, speed, endurance, and technique. They face off in various trials until there’s only one competitor left standing. Want even more rivalry? Queue up Physical: Asia, the continent-wide spin-off in which athletes compete in teams representing their countries of origin.
SPRINT
This docuseries closely follows the world’s fastest athletes as they ready their bodies, minds, and spirits to compete in the 2024 Olympic Games in Paris. Created by the same team behind Formula 1: Drive to Survive, these episodes zoom in on American sprinters Gabby Thomas, Noah Lyles, Fred Kerley, Twanisha ‘TeeTee’ Terry, Kenny Bednarek, and Melissa Jefferson-Wooden, as well as runners from the UK, Ivory Coast, Italy, Jamaica, and Kenya. Watching these elite runners prove what the human body is capable of is apt inspiration for athletes at any level.
Tour de France: Unchained
Go behind the scenes of the world’s most thrilling race on two wheels: the Tour de France, the famed road cycling competition that spans approximately 2,200 miles over a period of three weeks. In each of its three seasons, the series embeds with multiple teams as they race while dealing with terrain, injury, and other setbacks. These episodes track the annual men’s competition in 2022, 2023, and 2024.
Ultimate Beastmaster
After countless hours of training, contestants take on the supersized obstacle course called “The Beast.” Produced by and featuring Sylvester Stallone, the international competition made history when it debuted with six localized versions in various countries, all featuring different competitors, hosts, and languages of origin. (The U.S. edition is hosted by Terry Crews and Charissa Thompson.) Also available to stream: Ultimate Beastmaster Mexico, hosted by Inés Sainz and Luis Ernesto Franco.
If you’re looking for a way to move your body that builds strength, boosts your mobility and improves your mental agility, you need to try Brazilian jiu-jitsu (also known as BJJ).
Many people assume martial arts aren’t for them. I certainly never thought it was something I would enjoy. Working as a fitness writer, I’ve tried countless forms of exercise over the years, but grappling on the floor with a stranger had never appealed to me.
But when I recently tried BJJ, I discovered there’s much more to it. Not only did I learn lots of new skills in one session, it also challenged my strength, fitness and mobility—and I was laughing almost the whole time.
I now believe it’s one of the best ways for people of any age to move, especially if you have longevity in mind.
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What is Brazilian jiu-jitsu?
BJJ is a martial art involving grappling, which often looks like rolling around on the floor with a partner. But it isn’t about sheer force—it involves specific sequences and techniques, like chokes and headlocks, to come out on top.
What are the benefits of Brazilian jiu-jitsu?
BJJ can be beneficial at any age.
“One of the best parts of jiu-jitsu, especially at the beginning, is body control and body awareness—you start to become conscious of your weight distribution, like where you’re placing your feet,” says Nia Blackman, a black belt and coach at ARMA, a BJJ gym in Clapham, London.
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
It’s also great for cognitive function, setting it apart from other forms of exercise. “In combat sports, there’s a lot of decision making,” says Blackman. “Jiu-jitsu really helps with staying calm under pressure, too.”
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It’s also a fantastic way to develop your range of motion and flexibility. “It very much ties into mobility because the more mobile you are, the more you can flow,” Blackman explains.
My experience of Brazilian jiu-jitsu
I was lucky enough to have a one-to-one session with Blackman.
I was nervous about training with a black belt—would I get hurt?—but this wasn’t the case at all.
“A lot of people hear jiu-jitsu, think of Marvel film stunt sequences and think I can’t do that,” Blackman told me. “But the beginning of the journey is about learning basic movements rather than full-on sparring.”
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In fact, Blackman started the session by teaching me some solo exercises, including how to fall to the floor and get back up.
“The biggest thing, especially when you start jiu-jitsu is learning how to fall, how to break your fall and how to get up safely,” says Blackman.
We then went through sequences together, starting in a closed guard position with Blackman sitting on her knees and me lying on my back with my legs around her waist. From there, she taught me how to maneuver both our bodies in order to tackle her or get her into a hold.
Writer Alice Porter being taught a sequence by Blackman
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(Image credit: ARMA)
The session challenged my mobility and strength as much as a typical strength workout. Instead of using weights as resistance, I was using another person. It required more mental energy too, making BJJ a great way to keep your brain active as much as your body.
I also had more fun than I’ve had exercising in years. “It’s kind of like letting out your inner child,” Blackman told me. I 100% agree.
Three solo beginner-friendly Brazilian jiu-jitsu-inspired moves
You don’t need a partner to start practicing BJJ. If you’re interested, but don’t have anywhere nearby to practice, or want to prep at home, Blackman has shared three BJJ-inspired moves to help you work on mobility and skills.
“There are a lot of basic moves that you don’t do in everyday life that you’ll have to learn before you start actually doing jiu-jitsu,” says Blackman.
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1. Technical stand-up
Getting off the floor efficiently isn’t just key to this sport—it’s useful for everyday life too. The technical stand-up is how you do it in jiu-jitsu.
Sit on the floor with your right leg stretched out in front, and your left leg bent, foot flat on the floor.
Place your right hand on the floor behind you, connecting your left elbow to your left knee.
Shift your weight onto your right hand and lift your hips, balancing with the left arm out in front.
Bring your right leg behind your right hand, coming into a wide squat position. You can come into a kneeling position first if you prefer.
Slowly stand up, taking your hands off the floor and bringing your feet into a parallel position.
Complete 10 repetitions.
2. Hip escape
A hip escape is a defensive move in jiu-jitsu. “In jiu-jitsu as a whole, you want to create angles,” Blackman says. “If you want to escape from under someone, then hip escapes are really helpful.”
Lie on your back with your feet close to your hips.
Bend your arms so your hands are hovering over your chest, palms facing up.
Thrust your hips up, then turn onto your side, shifting your weight onto your shoulders and sidebody.
Then push your legs out to drive your hips behind you.
Repeat on the other side.
Complete 10 repetitions.
3. 90-90
Hip mobility is essential to jiu-jitsu and working them through this range of motion will help with a variety of moves. You might have come across this move before.
Sit on the floor with one leg bent in front at 90°, the other leg to your side, also bent at 90°.
Keeping your torso upright, rotate your legs so the opposite leg is forward.
Then push up through your hips onto your knees.
Pause at the top, then return to your starting position and repeat on the other side.
