Kickboxing Exercises For Beginners
These basic kickboxing exercises for beginners can be a fun and effective way to develop strength, endurance and flexibility. It’s also great for weight loss and stress relief. Many of these moves can be combined with one another and performed with upbeat music for a powerful workout. Before attempting any of these moves, it’s important to devote 10 to 15 minutes of warm-up and stretches to loosen the body and prevent injuries. Don’t forget to wear loose, comfortable clothing and hydrate with plenty of water.
- A jab is one of the most basic punching techniques in kickboxing and martial arts. Start off by holding your enclosed fists high, keeping your face guarded. With your feet approximately hip width apart and knees buoyant—never rigid or locked, pivot off of your back foot and step forward with your front, simultaneously rotating your fist inward as you forwardly into the target. Rapidly retract your fists into a protective position. Repeat with same hand or switch sides.
- A hook is another powerful punch that you can pivot your body into to add power. Your fist should be hovering around your face protectively, your elbows raised and tucked into your body. To strike, pivot your leading foot and torso along with your raised fist and palm facing downward as you deliver the punch, which should be aimed at chin or even torso level. After impact, retract your arms and hands into a protective position. Repeat with same hand or switch sides.
- Another stunning strike is the uppercut punch. Deriving power from the bouncing balls of your feet, drive your fist upward from your torso and into the chin level. Your connecting fist and elbow should an approximate 90 degree angle. Rapidly retract your fists into a protective position. Repeat with same hand or switch sides.
- Perform a front kick. Facing forwardly with feet about hip-width apart, you should be on the balls of your feet and your knees kept soft. Balancing on one leg, bring your opposite knee up until your thigh is parallel to the floor, your knee about as high up as your intended target. Pivot your lower leg from the knee in a snapping motion, striking with the ball of your foot and toes pulled back. Retract your leg in the same motion and repeat or switch legs.
- Strike with a side kick. Standing hip-wide apart, slightly tilt your body in the opposite direction that you will be kicking at. Raise your knee waist level in the same direction that you are tilting and flex your foot to prepare the heel area to strike. Pivot your body from standing position and snap your heel our quickly your side, extending your leg from your hips. Quickly retract in the same way, balance your stance, repeat, or switch to the other side.
- Utilize a roundhouse kick. With your legs hip-width apart, stand with the leg that you are going to kick with behind you, your weight on the ball of your front-standing foot. To kick, propel your back foot and pivot it in a semi-circular motion towards your target. Instead of bending your leg at the knee, extend your entire leg and drive the motion from the hip. Drive the kick through with momentum. Retract your leg in the same motion and repeat or switch legs.