I have been training women of all shapes and sizes for years. Many people would probably assume that they train cardio kickboxing or martial arts to protect themselves and stay healthy. However, I found that most of the women wanted to join my class for aesthetic reasons first and for self-protection a distant second. Cardio kickboxing and martial arts are a great way to tone your body. Just look at the chiseled bodies of boxers or UFC fighters. This has not gone unnoticed by women who are now enrolling in martial arts classes in large numbers. This workout for women is fast, exciting, and fun.
Most people follow aerobic exercises along with flexibility exercises. However, in my classes I make sure the training consists of the following: stretching, aerobics, strength/plyometrics, kickboxing, and abdominal work. Combine all these elements and you will have a balanced workout for women. All of these exercises can be performed without weights. Instead, you can use bodyweight exercises to get started. Push-ups, leg squats, sit-ups, and lunges are just some of the exercises you can do to build the muscles in your body.
A popular question I often get from my clients is how can I slim down, tone and firm my butt? The most popular exercises among trainers are the usual squats and lunges with or without weights. They’re great exercises, but I like to do something a little different and stay true to the martial arts side of the workout. This adds a bit of uniqueness and flavor to my workout for women.
One of the exercises that I like to use in my cardio kickboxing workout for women is the round butt back kick exercise. It is one of the best exercises to lose weight and tone the buttocks:
1). She begins by kneeling on the ground with both hands and knees touching the ground.
two). We are going to work with the right leg first. Keeping your left knee and both hands on the ground, you will lift your right knee off the ground and kick to the side of your body and then kick it back without returning your knee to the ground.
3). You are immediately going to take the same right leg and kick back as high as you can and bring it back to your body without returning your knee to the ground. Now kick to the side again, bring it back to your body, followed by a back kick. Repeat steps 1 and 2 for 1 minute and 30 seconds.
4). Once completed you will perform the exercise on the left leg for 1 minute and 30 seconds.
You should feel a nice burn on the left and right sides of your buttocks after you’ve completed the exercise. This is one of the many ways you can firm up your butt and it can be done anywhere during your free time.
Train safely and I’ll talk to you next time!