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 women wanted to join my class for cosmetic reasons first and 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 that the training consists of the following: stretching, aerobics, strength/plyometrics, kickboxing exercises and abdominal work. Combine all these elements and you have a balanced workout for women. All of these exercises can be performed without weights. Instead, you can use bodyweight exercises to start. Push-ups, leg squats, crunches, and lunges are just a few 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 lose weight, 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 stick to the martial arts side of training. This adds a bit of uniqueness and flavor to my workout for women.
One of the exercises that I like to use in my women’s cardio kickboxing workout is the rear butt roundhouse kick exercise. It is one of the best exercises to lose weight and tone the buttocks:
1). She begins by kneeling on the floor with both hands and knees touching the floor.
2). We are going to work first with the right leg. 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, then retract it without lowering your knee back to the ground.
3). You’re immediately going to take the same right leg and kick it back as high as you can and bring it back to your body without dropping the knee back to the ground. Now kick to the side again, bring her 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 good burn on the right and left side of your glutes after you have completed the exercise. This is one of the many ways you can firm your buttocks, and it can be done anywhere in your spare time.
Train safe and I’ll talk to you next time!
