If you've never tried a barre class before, then read these beginner tips, shared by our friends at Self!

With all the trendy barre studios popping up everywhere, it may seem like ballet-inspired workouts are just the latest fitness fad. But in fact, barre classes have been around since the '50s, when former dancer Lotte Burke opened her first studio in London.

Fast forward half a century(!) and Burke-inspired barre classes are more popular than ever. And tomorrow, Exhale Spas nationwide are celebrating the 10th anniversary of their signature class, Core Fusion Barre, with a day of free classes! Never taken a barre class before? Core Fusion cofounder Fred DeVito offers five things you should know.

1. Think quality over quantity. "This is not Insanity; this is not CrossFit," says DeVito. "We're not about how many reps you can do in a minute or how many pounds you can lift." Rather, most barre classes focus on precision and proper form; you'll do smaller, slower movements, but you'll definitely feel them because you're isolating specific muscle groups you're not used to using.
2. If you're doing it right, then you're going to shake — and feel that burn. "You're not going to look supergraceful doing these moves, and it's not going to feel easy — even if you think you're in good cardiovascular shape." (Don't be fooled by those tiny little hand weights; they really do get heavy!) Luckily, students are instructed to focus in on themselves, not to watch other people around them. "You can't be intimidated by what you look like — or by hard work," says DeVito.
3. Dress the part. "We encourage people to wear grippy socks, with little rubber nubs on the bottom; we sell our own and almost every other barre studio sells their own, as well. This keeps you from slipping when you're on the barre, and it's more sanitary than going barefoot." (Real fashionistas may want to check out in-studio footwear, too!) Another apparel tip: don't wear short shorts. You'll be doing a lot of inversions and open-leg poses, so capris or full leggings are a better bet. (More on what to wear to barre class here.)

Keep reading for more beginner barre tips.

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You know how some restaurants highlight their lighter offerings in an attempt to woo their healthier customers? Well, at Panera Bread, some of the healthiest and most flavorful options don't appear anywhere on their menu. It turns out that earlier this year, Panera Breads nationwide started offering a new lineup of "power foods" with lean proteins, complex carbohydrates and veggies as part of its all-new Hidden Menu. These six "power foods" items aren't promoted in-store, but fans and followers of Panera's social media channels will get the inside scoop. Lucky for you, we've got the inside scoop now, too. Check out the six pack here — plus the skinny on each of 'em.

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Hydro ride, pool biking, aqua cycling . . . whatever you want to call it, the low-impact workout that's hugely popular across Europe in countries like France, Italy, and Germany is finally making a splash in the States, too. And let us tell you — it's definitely interesting!

Currently, the Euro trend is being offered at only a handful of places in the United States, and the first boutique underwater cycling studio opened its doors to curious New Yorkers this past week. Three ambitious SELF staffers (myself and my editor included) tested the hydro bikes at AQUAStudio NY, a gorgeous TriBeCa studio that boasts modern, Zen-like decor that felt more like a Russian bathhouse than a gym. "I just want to live here!" a student in our class gushed.

But the new trendy studio, with its pint-size pool is oceans away from the high energy, lane-to-lane packed pools in many European classes, which often take place outdoors with the instructor on a bike on deck. (Need a visual? Check out the crazy YouTube vids.)

What's it like?

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Scarlett Johansson rocks that magic combo of curves, confidence and fitness that somehow inspires a we-can't-help-it obsession in us all. I mean, girl is gorgeous. As femme fatale Black Widow in The Avengers — which won several MTV Movie Awards this past weekend — she looks so damn comfortable in that skintight body suit, she got us jonesing to get a bodacious superhero body, too.

To the rescue: L.A.-based trainers Bobby and Alicia Strom, who worked with Johansson while she was prepping for the role. "She really puts 100% into getting ready for whatever role she needs to play," says Bobby. "When she was going to be in The Avengers, she wanted to be more athletic and toned."

So, what's the first thing you learn in Action Star 101? You need to get a core hovering in that "rock solid" zone. "She was being shot around in a harness, doing kicks and jumps," says Bobby. "She [needed] to be strong enough not to get hurt doing stunts."

The trainer had Johansson strengthening her core with a tough super move that combines the Inchworm with knee tucks. Check out this totally homemade but insanely awesome how-to video featuring Alicia Strom (who's sporting super-chic Victoria's Secret VSX Sport Line, btw). Once we nail this move like Scarlett did — watch out world, catsuit here we come!

Get Scarlett's catsuit-worthy move.

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Sigh. You graceful ballerina. What is it about the allure of your long lines, "I got my ish together" posture and cloud-walking glide? Watching a ballerina on the move always reminds us it would probably be a good idea to unfurl our hunchbacked shoulders every now and then (like our moms told us to!). One ballerina we're crushing on in particular? Misty Copeland, soloist at the American Ballet Theater and spokeswoman for Dr. Pepper.

Not only is the girl ridiculously talented and uber graceful, she's also got a strong physique and hot bod to boot. "It's one of the few art forms that you have to start at such a young age. It really takes years to shape and mold the body," says Copeland, who took her first ballet class on a Boys & Girls Club basketball court.

Since some of us may not be able to dedicate years to the craft, Copeland gives us a for-dummies-style guide to the first building block of ballet: the Plie. "The technique creates these long, lean muscles so you're incredibly strong but in a delicate way," she says. "Something as simple as the plie will strengthen your quads, inner thighs, and calf muscles." One move to ballerina legs? Done.

Read on for the move.

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Game on — and it's your willpower up to bat! We asked nutritionists across the country how to hit concession stands without putting thousands of empty calories on the scoreboard.

Do: Choose Grilled Chicken

These sandwiches are a stadium slam dunk. A ballpark burger can pack up to 500 calories and as many as 10 grams of artery-clogging saturated fat (and that's before cheese and toppings), but the sandwich often comes in at around 300 calories with half the fat.

Do: Get Cracking On Peanuts

Craving popcorn or Cracker Jacks? Opt for plain, unsalted, in-shell peanuts instead, says Chicago dietitian Amari Cheffer, M.S., R.D., LDN. They've got heart-healthy monounsaturated fats, Vitamin E and magnesium—and the act of cracking the shell makes you work a little harder to enjoy them. The catch: A typical eight-ounce bag is much larger than one serving (it can have over 800 calories total), so don't eat more than a quarter of it yourself.

Don't: Sip Sugary Sodas

Save a cool 100-300 calories by sticking to sparkling water, unsweetened iced tea or ice water with lemon. But if a ballgame just isn't the same without soda, don't stress, says New York City-based Marissa Lippert, M.S., R.D. Just order a small size and fill it to the brim with ice. "You're addressing your craving strategically," she says, "since your body won't know you're taking in 10- or 20-percent less soda."

Don't: Get A "Personal" Pizza

Seek out a single slice of plain cheese or veggie instead of devouring a whole personal pan pie-size portion (which packs about 200 additional calories). The 'za can actually deliver heart-healthy benefits, since tomato sauce contains lycopene, an antioxidant. "Interestingly, it's been found to be especially well-absorbed in pizza," says Seattle-based Minh-Hai Tran, M.S., R.D., CSSD.

Do: Be Choosy About Beers

Love your ballpark brews? There's no need to deny yourself, just stop at one or two 12-ounce pours. Choose a low-calorie option like Amstel Light (which has just 95 calories), says New York City-based Keri Glassman, M.S., R.D., and author of The New You and Improved Diet. Or sip a stout beer: Guinness is another low-cal brew (you'll get 25-30 calories less than a regular beer) that also happens to be high in antioxidants.

Keep reading for five more do's and don'ts for the next time you are eating at the ballpark!

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Making sure you look extra presentable for that annual beach trip with the girls is one thing, but how do you think you'd fair if your bikini-clad butt were blown up on big screens across America? Got a little nervous, huh? That's exactly why we've got ultimate respect for Spring Breakers star Vanessa Hudgens, who's clearly got nothing to hide in terms of a perfectly shapely physique. (I mean, look at that thing! Damn, girl!)

"I think her healthy, toned look is something that we all aspire to have," says Lauren Weisman, mind body manager at Exhale Santa Monica, where Hudgens works out on a regular basis. The combo of core work, Pilates, ballet and yoga keeps her body looking extra fantastic.

"That's great," you're thinking, "but what does she do to keep her butt looking so darn perky?" According to Weisman, the answer lies with the Fold-Over Gluteal exercise, a move that lifts the glutes and lengthens hamstrings. The result? Discovering that magic balance between "lengthened leg and really rounded booty," says Weisman. We're sold.

Learn the exercise here.

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This is kind of awkward: Even though I'm an editor at SELF, I get self-conscious in group classes and thus don't want to attend even though I desperately want to reap the benefits. Basically my life changed in 2011 when Nike relaunched their Nike Training Club app and I was able to do all these cool strengthening, lengthening and toning moves from the comfort of my (albeit cramped) living room — or anywhere else in the world. And someone else agrees with me. Namely this really famous, epic tennis star.

SELF has already sung Nike Training Club's praises before; we've even dubbed it a "personal trainer in your pocket." Well we've fallen all over in love again, and we're about to break some big news to you guys: Serena Williams has JUST launched her Core Power workout on NTC that's available for download and we have the first look — not to mention a few wise words from Serena herself.

Designed to work the core and abdominal muscles, Serena showed us that Core Power uses a stability ball and resistance bands to increase overall core strength, which in turn helps to create a lean, strong body. And when I spoke to Serena about creating Core Power for Nike Training Club, she told me that "the drills featured in the Core Power workout are based on key exercises I do regularly to stay strong. Everything I do on court begins with strength from the core, so it's the perfect foundation for my training as a tennis player." Core Power is also great when tacked on to a great cardio workout — even a run — and also helps Serena target specific muscle groups she feels need extra work. (Although, look at her. Look at her abs. Watch her play! What needs extra work?) Serena let us peek behind the scenes at the filming of her Core Power routine and officially gives you her new Nike Training Club workout from start to finish. Warning: Your abs will be feelin' it later!

Read on for the workout.

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Guys, I have a confession to make. I'm obsessed with running — the gear, the feeling of exhaustion after a 10-miler, and, of course, the best lady runners around. Namely, Kara Goucher. I've been following Kara's career for some time now and am amazed by her resilience. Not only has she recovered from several injuries with plenty of grace, but she also was able to bounce back after the birth of her son, Colt, in September 2010 and run the 2011 Boston Marathon (the MOST elite of races) just about six months later. Did I mention she placed fifth, too?

But Kara's career is more than just a marathon or two. In fact, she didn't even race the 26.2 miles until 2008 — she was a World Champion middle-distance racer before that. But now that she's got all that mileage under her belt, she spends time penning awesome books, talking with her fans, and, of course, running. (It is her job, after all.) Just a few weeks ago, Kara placed fifth in the Rock 'n' Roll New Orleans Half Marathon, placing an impressive fifth despite coming off of a heel injury. (Damn, girl!) We chatted with the champ about training with her bestie, how she takes care of her skin with all those showers, and her top advice for beginners — especially Self's very own Running Virgin, Ms. JD Rinne.

Are you a newbie runner, too? It's easy to get intimidated, but don't let yourself, Kara says. Odds are that after your first race, you'll get hooked, she adds. More importantly, Kara told us, "It's OK to walk; that doesn't mean you're not a runner. You're still a runner."

Read on for more of Kara's tips.

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We'd love to give you a pass, but every expert we polled said that exercise is nature's Midol. You break a sweat and you get a rush of happy-making endorphins — key at that time of the month when they're naturally at their lowest levels, says Pinar Kodaman, M.D., assistant professor of medicine at Yale University. Those same endorphins dull the effects of prostaglandins, chemicals that trigger cramps, which means any workout you do — run, pilates, boot camp — is like popping a painkiller. If you need insta-relief before you can even think about the gym, try this prep pose from Chicago yogi Allison English.

The Move: Legs Up the Wall

Lie faceup with legs extended up wall, feet flexed, arms at sides. Place rolled towel under hips. Hold 3 minutes.

Why It Works

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She's got powerhouse pipes, killer style and a Grammy nomination to boot. But what I really envy about Pink is her serious six-pack. (I mean, who isn't excited to see her show her tummy off in another hot gown like this one?!) Lucky for us, the singer's flat abs are far more attainable than her musical talent or pricey designer duds.

"I started working with Pink in 2006 to get conditioned for a very grueling tour which would require deeper core strength than she was used to," says celebrity trainer Juliet Kaska. "Killer abs are definitely her signature body part!"

Her go-to move? Weighted ball abdominal crunches. "She needed to hang from silks while belting out her songs and it was moves like this that got her in shape," says Kaska. Now you can get the same effect in your own living room--minus the acrobatics!

Read on for the move.

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Fresh off her pre-game performance at Super Bowl XLVII, Alicia Keys is ready to wow us again. The 14-time Grammy winner is slated to perform this weekend at the music industry award show and will no doubt be camera-ready thanks to regular workouts with longtime trainer Jeanette Jenkins.

According to Jenkins, Keys credits this multi-tasking move as a great way to tighten up all over. "This is one of the exercises I do while training Alicia to tone her arms, abs, legs and buttocks," says Jenkins. "She doesn't love the exercise but she loves getting the results!" Try it yourself to hit a high note in the privacy of your own living room!

Keep reading for the move.

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Ask anyone with at least a little knowledge of yoga to name a few postures, and Downward Dog will likely be some of the first, if not the only, words out of their mouth, at least here in America. However, in India, the birthplace of yoga the pose isn't emphasized quite as much, says yoga teacher and life coach Sophie Herbert. "Here in the U.S., Downward Dog is the anchoring posture of many practices," says Herbert, who received her training and yoga certification in India but now teaches in Brooklyn.

Perhaps it's because the pose is so good for many of the things that plague our society today: fatigue, back pain and stiffness from sitting all day, Herbert adds. In fact, Downward Dog has lots of health benefits — and whether you're an everyday yogi or not, this pose alone is worth adding to your regular fitness routine.

1. It builds bone density. Postures like Downward Dog (as well as more difficult arm balances) that place weight on the arms and shoulders are great for building upper body strength and preserving bone density, says Herbert — especially important for women as we age and become more at risk for osteoporosis.
2. It wakes you up. Herbert cites B.S.K. Iyengar, the 94-year-old founder of Iyengar yoga, who says that Downward Dog is one of the best poses you can do when you're fatigued. "He recommends at least a minute in the pose," she says, "to bring back lost energy for runners after a hard race." It works equally well, she adds, for those of us who are just tired from a long day at the office, too.
3. It eliminates stiffness and back pain. "I find it's good for people who get pain in their shoulders and upper back," says Herbert. "Practicing it with proper alignment can make your upper back more flexible and less likely to store so much tension."

Read on for the rest of the list!

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Is it just me, or do gym classes seem to be getting shorter and more efficient all the time? Sure, there's still the occasional 90-minute yoga class, but fitness clubs these days know that we're in a rush — and thanks to the science of high-intensity interval training (HIIT), they've got ways to get us real results in less time than ever.

Take the new New Zealand-based Les Mills Grit Series, rolling out at gyms around the country this month: It calls itself "the most intense 30 minutes your body will ever experience," and I have to say they could be right. Check out their video promo above to see what I mean!

Grit Series classes focus on cardio, strength training, and plyometrics — those explosive power moves like high-knee jumps and burpees. There are three versions of the class, each one focusing on one aspect a little more than the others (I sampled the Cardio class, and the Strength class is highlighted above), but every session does make sure to incorporate all three pillars. My instructor, the adorably-accented Les Mills, Jr. himself, explained that we'd be doing bursts of 110% effort, followed by short periods of rest and recovery — hence the "high-intensity" and "intervals" parts of HIIT.

Read on for more.

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So you've started your "New Year, New You" routine — maybe you joined a gym, took a lap around the block, or stocked up on new workout clothes and healthier foods. Way to go! (Another idea? Try our Amazing Six-Day, No-Cook Diet.) This can only mean good things for your health, right?

In most cases, yes. But there is a chance that making big changes can lead to bad reactions if you have specific allergies or sensitivities. Not that we want to give anyone an excuse to ditch their diet or cut their workouts short (we are all about the resolutions — trust me!), but it is important to be aware of the things that might put you at risk. So, from the American College of Allergy, Asthma, and Immunology, here are a few ways to make sure that your resolutions are truly the healthiest ones for you.

See the healthy resolutions after the break!

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Allison Williams shows plenty of skin on the HBO hit Girls (not to mention the red carpet), which returns for its second season on Sunday, January 13, so it should come as no surprise that she works hard to keep her svelte figure in shape. When she's not playing beautiful and bossy Marnie Michaels, the actress can usually be found blowing off steam at Exhale in New York City, where she takes Core Fusion Barre classes.

The secret to her camera-ready curves? According to Core Fusion co-founder Elisabeth Halfpapp, Williams swears by a move called Round Back. "It's a very effective move as it strengthens and stablizes the whole abdominal wall," says Halfpapp. "It's perfect for creating long, lean muscles that keep Allison strong whether she's filming or on the red carpet."

Keep reading to learn how to do the move.