Martial Arts

Sit up floor play, in Nia, is a good aerobic exercise for strengthening your core. Learn some sit up floor play from a professional Nia instructor in this free workout video.

It's important, in Nia, to keep your spine aligned and tall when performing stretches and floor play. Learn a few floor play stretches from a professional Nia instructor in this free workout video.

Nia is a form of aerobic exercise that's great for loosening and stretching the muscles in your spine. Learn some side stretches for your spine from a professional Nia instructor in this free...

Rocking side to side, in Nia, is a good way to release tension in your tail bone and lower spine. Learn more about rocking side to side from a professional Nia instructor in this free workout video.

It's important to know what to wear and expect from your up and coming Nia class. Learn to prepare for a Nia class from a professional Nia instructor in this free workout video.

Nia is a form of aerobic exercise that incorporates 13 joints in order to increase flexibility, mobility and agility. Learn about the 13 joints from a professional Nia instructor in this free...

The wave floor play, in Nia, is a great cool down to use after a good aerobic workout. Learn the series of exercises involved in the wave floor play from a professional Nia instructor in this free...

In Nia, cross the ankle and wrists when performing the step touch exercise. Learn more about Nia and the step touch exercise from a professional Nia instructor in this free fitness video.

In Nia, keep the spine tall when executing the step touch step turn exercise. Learn more about Nia and the step touch step turn workout from a professional Nia instructor in this free fitness video.

In Nia, add a martial arts kick to enhance the step touch exercise. Learn more about adding a martial arts kick to the step touch workout from a professional Nia instructor in this free fitness video.

In Nia, start in an open stance and relax the knees when performing the step touch and block exercise. Learn more about Nia and this exercise from a professional Nia instructor in this free...

In Nia, use the sumo stance to the side when executing the block punch block exercise. Learn more about the block punch block exercise from a professional Nia instructor in this free fitness video.

In Nia, keeps the hands tight with the thumb on the outside when performing a step punch block variation. Learn more about the step punch block variation and Nia from a professional Nia instructor...

In Nia, perform a step touch and kick exercise to increase agility and flexibility. Learn more about the step touch and kick exercise from a professional Nia instructor in this free fitness video.

In Nia, it's important to sense the tail bone muscles when performing the shuffle step exercise. Learn more about the shuffle step and Nia from a professional Nia instructor in this free fitness...

In Nia, it's useful to imagine the legs dangling when performing the shuffle step with aikido flow exercise. Learn more about Nia and the shuffle step with aikido flow exercise from a professional...

In Nia, performing the shuffle variation exercise will help work a variety of muscles in the body. Learn more about the shuffle variation exercise from a professional Nia instructor in this free...

In Nia, the twelve o'clock six o'clock sideways shuffle is a great exercise to add to any workout routine. Learn more about the twelve o'clock six o'clock sideways shuffle from a professional Nia...

In Nia, the free dance is about spontaneity and emotions. Learn more about the free dance and Nia from a professional Nia instructor in this free fitness video.

In Nia, let the arms move freely and measure the space when performing the front side back cha cha exercise. Learn more about Nia and the front side back cha cha workout from a professional Nia...

In Nia, the front side back fire fingers exercise is great for increasing flexibility of the ankles, knees and hips. Learn more about Nia and the front side back fire fingers exercise from a...

In Nia, the fast clock with wings exercise is great for increasing hip flexibility. Learn more about Nia and the fast clock with wings exercise from a professional Nia instructor in this free...

In Nia, relax the neck when performing the fast clock with pivot exercise. Learn more about Nia and the fast clock with pivot exercise from a professional Nia instructor in this free fitness video.

In Nia, turns are used and derived from aikido martial arts. Learn more about the turns used in Nia from a professional Nia instructor in this free fitness video.

In Nia, use fists or open hands when performing turns with elbows and big wings. Learn more about turns and Nia from a professional Nia instructor in this free fitness video.

In Nia, don't drag the feet when performing the earth, sky and heart turn. Learn more about Nia and turning from a professional Nia instructor in this free fitness video.

In Nia, the heel should be up when performing the bow stance turn. Learn more about the bow stance turn and Nia from a professional Nia instructor in this free fitness video.

In Nia, relax the elbows and feet when performing the box step. Learn more about Nia and the box step from a professional Nia instructor in this free fitness video.

In Nia, adding a shimmy and big arm movement is a great way to enhance the box step. Learn more about this box step variation from a professional Nia instructor in this free fitness video.

In Nia, use light feet, easy hips and and easy spine when performing the box step cha cha exercise. Learn more about Nia and the box step cha cha exercise from a professional Nia instructor in...

Engage the spine during the Nia slow clock exercise to get the most out of a workout. Learn more about Nia and the slow clock exercise from a professional Nia instructor in this free fitness video.

In Nia, relax the feet when performing the twelve o'clock six o'clock punch. Learn more about Nia and the twelve o'clock six o'clock punch from a professional Nia instructor in this free fitness...

In Nia, sense the shoulders and relax the wrists when performing the twelve o'clock six o'clock push pull exercise. Learn more about Nia and the twelve o'clock six o'clock push pull workout from a...

In Nia, relax the hips and support the legs using the tail bone when executing the twelve o'clock six o'clock finger flick exercise. Learn more about Nia and the twelve o'clock six o'clock finger...

In Nia, keep the head and core tall when performing the fast clock with smooth hands exercise. Learn more about Nia and the fast clock workout from a professional Nia instructor in this free...

The front back side fast clock exercise, in Nia, is a big expansive stretch that helps loosen the muscles in the back. Learn more about Nia and the front back side fast clock workout from a...

In Nia, the fast clock punch and hip exercise is a great workout movement to add to any exercise routine. Learn more about the fast clock punch and hip exercise from a professional Nia instructor...

In Nia, the fast clock with long arms and shimmy exercise is great for releasing tension in the upper spine. Learn more about the fast clock with long arms and shimmy exercise from a professional...

In Nia, lead with the thumbs when performing the fast clock with infinity arms exercise. Learn more about Nia and the fast clock with infinity arms workout from a professional Nia instructor in...

In Nia, the fast clock with a martial arts block exercise is a precise workout that will increase flexibility through the joints. Learn more about this maneuver and Nia from a professional Nia...

The cross back cha cha, in Nia, is a great cha cha variation to use in your aerobic workout. Learn the cross back cha cha from a professional Nia instructor in this free workout video.

The cross back cha cha punch up, in Nia, is a great variation to include in your next aerobic workout. Learn to perform the cross back cha cha punch up from a professional Nia instructor in this...

Adding hands from the heart, in Nia, is a great way to expand the cross back cha cha movement. Learn the cha cha hands from the heart variation from a professional Nia instructor in this free...

Adding a punch to the cross back cha cha, in Nia, is a great way to increase the power of your aerobic workout. Learn to perform the cross back cha cha punch from a professional Nia instructor in...

Adding a shimmy variation to the Nia cha cha is a good way to include your shoulders in your aerobic exercise routine. Learn to perform the cross back cha cha shimmy from a professional Nia...

Adding a hand stretch variation, in Nia, to the cha cha can help increase the energy of your workout. Learn to perform the cross back cha cha hand stretch variation from a professional Nia...

The Duncan dance is a martial arts maneuver that can help increase your Nia aerobic workout. Learn to add this variation to your cross back cha cha movement from a professional Nia instructor in...

Adding modern dance shapes to the cha cha step, in Nia, is a great way to tweak your aerobic exercise routine. Learn to add these modern dance shapes to the cross back cha cha from a professional...

The releve, in Nia, is a nice cha cha variation for improving your cardio workout. Learn the cha cha releve from a professional Nia instructor in this free workout video.

The arm sweep, in Nia, is a great way to strengthen and stretch your arms and shoulder blades. Learn the cha cha arm sweep variation from a professional Nia instructor in this free workout video.