Switch sides: Returning right foot to the floor as you lift left knee in front of you, bringing right arm forward and pushing left elbow back.Lift right knee in front of you as you bring left arm forward and push right elbow back.Sit or stand with feet hip-width apart and arms at your sides, elbows bent and hands in fists.Like step-ups, marching challenges the glutes and legs. Repeat, alternating the starting foot each time.Reverse the motion, stepping back down with right foot, followed by left foot.Place right foot on the step, and then step left foot up beside it.Stand facing a step, platform, or thick book.Stepping onto a raised surface strengthens the muscles of your glutes and legs. Swimming, cycling, walking, and using an upper-body ergometer are all examples of low-impact cardio exercises. (Always get your doctor’s approval before starting any new exercise program.) Want to crank up the intensity ? “Exercise for a longer time, increase the load or incline, or pick up the pace,” says Noam Tamir, a certified strength and conditioning coach and the owner of TS Fitness in New York City. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.Low-impact activities are relatively easy on joints, which makes them ideal for beginners and people recovering from an injury.
Best kick boxing moves for your butt professional#
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Practice each combination in this 10-minute fat blaster slowly at first, then increase your speed as the routine becomes more familiar. Repeat as many times as you can for 1 minute. Do a pushup and then jump your feet back into your hands and stand back up into horse stance.
Best kick boxing moves for your butt full#
Jump both feet back into a full plank (keeping your abs in tight). Bend from your hips to place your hands on the ground below your shoulders. Bring your arms to on guard, keeping your hips under your shoulders. Horse Stance to Push-up, Pop-up: Begin in horse stance with your feet wider than hip-width apart, knees bent, and toes turned out about 45 degrees. If you want to make this more challenging, add a hop as you transition from the kick to the knee strike.ĥ. Repeat for 30 seconds with the left leg, and then 30 seconds with the right. Immediately bend your right knee in front of your chest, pressing your hips forward. Quickly bend your knee back in and step down. Bend your left knee in towards your chest, and then extend your left leg behind you, pushing out through your left heel, foot flexed. Back Kick and Knee Strike: Stand with your feet together, arms on guard. Do this as quickly as you can for 30 seconds.Ĥ. Shuffle in place for 1 count and switch back. Boxer’s Shuffle and Switch: With your right foot forward and arms on guard, shuffle in place for 1 count, then quickly jump and switch to the other side, landing with your left foot forward.
Continue alternating sides for 1 minute.ģ. Immediately repeat the entire sequence on the left side. Quickly push your hips back and lower into a squat, jump up, and rotate 180 degrees in the air, landing with your left foot forward. Throw a right jab (punch your right arm forward, rotating your fist down, without locking out your elbow), a left cross (punch your left arm forward, rotating your left hip into the punch and lifting your left heel off the floor), and then bring your arms back to on guard position. Jab, Cross, Squat, Jump and Switch: To begin with, stand with your right foot forward, arms in ‘on guard’ position (elbows bent, hands in fists on either side of your chin). When you’ve finished the last drill, rest for 1-2 minutes and repeat the full circuit one more time.ġ. Note: Perform each drill back to back without rest.
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