I have been training women of all shapes and sizes for years. Many people would probably assume that they train in boxing kickboxing or martial arts to protect themselves and stay healthy. However, I found that the majority of women wanted to enter my class for aesthetic reasons first and the second defense distant. Boxing kickboxing and martial arts are a great way to taste your body. Just look at the chiselled bodies of boxers or UFC fighters. This is not noticed by women who are now enrolling in martial arts classes. This workout for women is fast paced, exciting and fun.
Most people follow aerobics along with flexibility exercises. However, I make sure that my work includes stretching, aerobics, strength / plyometrics, kick – box drills, and abdominal work. Combine all these elements with a balanced exercise for women. All of these drills can be completed without weights. Instead you can use physical exercises first. Push-ups, leg squats, abdominal crunches and lunges are just some of the exercises you can do to develop the muscles in your body.
A common question I often get from my female clients is how can I dilute, tone and firm up my bit? The most common exercises among trainers are the usual squat and lunges with or without weights. They are great exercises but I like to do something a little different and stay true to the martial arts side of the work. This adds a little uniqueness and spice to my work for women.
One of the drills I like to use in my cardio kickboxing exercise for women is the round house rear kick drill. It is one of the best drills to soften and tone the buttocks:
1). Start by kneeling on the floor with both your hands and knees touching the ground.
2). We are going to work with your right foot first. Keeping your left knee and both hands on the floor you are about to raise your right knee off the ground and kick out the side of your body and then pull it back without putting your knees back on the floor.
3). You will immediately take the same right foot and kick straight back as high as you can and bring it back to your body without putting your knees back on the floor. Now kick out to the side again, return it to your body, followed by a back kick. Repeat steps 1 -2 for 1 minute and 30 seconds.
4). When you have finished you will do the exercise on the left leg for 1 minute and 30 seconds.
You should feel a good burn on the right and left side of your gluten after you do the exercise. This is one of many different ways in which you can secure the glutes. It can be done anywhere during your free time.
Train safe and I’ll talk to you next time!