Kick-Boxing

Fitness for Kicks

Before you jump into the ring, er, class, you can practice cardio-kickboxing kicks at home. Both of the moves outlined below, from the American Council on Exercise, will work the hamstrings, gluteals, and quadriceps. First practice the kicks in slow motion until you have mastered the proper form and then go a bit faster.

The Roundhouse Kick

Start from the basic stance, with the right side of your body facing an imaginary bag (a chair in your living room, for instance), knees bent and about shoulder-width apart.

Lift your right knee and point it just to the right of your target. Pivot on your left foot as you extend your right leg.

"Kick" the target with the top of your foot. Repeat using the left leg.

The Side Kick

Start in the same position as above.

Pull your right knee up toward your left shoulder.

Pivot on your left foot as you snap your right leg toward your target. Imagine you're striking the target with the outside edge of your foot or your heel. Repeat using the left leg.