5 Sports That Could Change Your Shape

Which sports are best to tone certain parts of the body? We asked coach and fitness expert, Sam Murphy, for her top choices…

Sport: Tennis

Best for: a firmer bottom

Why? Lunging, reaching and sprinting means your glutes (bum muscles) are rarely let off the hook!

Tips: Keep moving around the court as much as possible. Even better, add 10 minutes with a ball machine onto each session for better coordination and hitting skills.

Body bonus: Fabulous aerobic workout

Sport: Swimming

Best for: All-round shapely arms

Why? This sport is a real all-rounder, but really works the upper body, giving you that strong, sexy V-shape figure. Open water (try your local swimming beach or lake) is ideal for steady rhythm, with no lane hoggers or turns every 25m.

Tips: Mix up strokes, freestyle and backstroke are the best toners.

Body bonus: The support of the water makes this exercise kind to the joints.

How To Keep Your Joints Young

Sport: Golf

Best for: Trimming the waistline

Why? Golf is great for building core strength. Plus, swings help to trim the waist.

Tips: Master your swing by heading to your nearest driving range. Carry or pull your bag to burn even more kilojoules.

Body bonus: It’s excellent for strengthening the trunk, plus toning the arms and legs. Also, hours spent in the fresh air is a great stress buster.

Sport: Nordic walking

Best for: Targeting the upper arms

Why? The full extension of the arm when swinging the pole backwards engages tricep muscles and helps to tone up any flabby bits.

Tips: Use Nordic walking poles, which are longer than hiking poles. The length is determined by your height, and they come with gloves for an easy grip. Let your torso and upper body naturally rotate as you stride.

Body bonus: It burns 20% more energy than brisk, no pole walking.

Try Our Walking Plan For Beginners

Sport: Cycling

Best for: Toning those thighs

Why? Cycling works every muscle below the belt, especially the thighs.

Tips: Short, frequent rides will get you used to being back in the saddle. Set gears so you can turn the pedals without too much resistance, to keep your cadence fast.

Body bonus: Cycling is low impact, but burns over 2 000 kilojoules an hour, even at a moderate 20km/h pace.

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