Working on your core is super important! Think of your core as the central powerhouse of your body—it includes all those muscles around your midsection.
Moreover, having a strong core is crucial because it helps stabilize your whole body. When your core muscles are in good shape, everything else just works better.
You’ve got the rectus abdominis, or the “six-pack” muscles, the obliques that give that “V” look, the deeper transverse abdominis, and the erector spinae that run along your spine and help you stand tall.
Together, these muscles help produce smooth and coordinated movements. Additionally, core strengthening exercises are effective for all chronic low back pain patients, no matter how long they have been in pain.
Kickouts are a type of core exercise [1] that includes quick, powerful movements. These also help get your heart rate up and burn calories efficiently.
What are Kickout Exercises?
Kickouts are exercises from martial arts that help strengthen your core and legs, especially the front thigh muscles. Moreover, many people use exercises to help with low back pain and this exercise can also help alleviate back pain by strengthening the muscles [2] that support your spine.
Additionally, to increase the challenge, you can perform kick outs without letting your hands touch the ground. It’s important to do kickouts exercise under the guidance of a trained coach to avoid injuries and ensure you are using the correct technique. They’re also a great addition to any workout routine.
Side to Side Kickouts
- Begin by positioning yourself on the floor in a standard plank pose, hands aligned under your shoulders.
- Then, engage your core muscles to stabilize your upper body.
- From this position, dynamically hop one leg under your torso, directing it toward the opposite side, while keeping the other leg extended behind you for balance.
- Moreover, alternate the motion, swinging the other leg underneath and across to the opposite side.
- Repeat the movement for 10 repetitions.
For those finding the hop challenging, you can modify it by stepping rather than hopping. From your plank, step one leg under and across your body, lightly tapping your foot down. Return to the original plank stance and repeat with the opposite leg, while maintaining a strong core throughout the exercise.
This exercise is going to specifically work your obliques, which are important muscles for rotation.
It is like a cool dance move, but if you do that for 30 seconds, your heart rate’s going to be up.
Alternative Kickouts Exercise
If you’re an older adult looking for exercises similar to kickouts that are easier on the body but offer comparable benefits, here are some alternatives to consider.
These exercises are designed to strengthen the core and legs, improve cardiovascular health, and enhance overall stability—key benefits also provided by kickouts.
1. Mountain Climbers
- Begin in a plank position with your hands directly under your shoulders, keeping your body in a straight line from head to heels.
- Engage your core and rapidly pull one knee towards your chest, then quickly switch to the other knee, mimicking a running motion while maintaining a strong plank.
- This exercise boosts heart rate and strengthens the core, legs, and arms.
2. Lateral Leg Raises
- Begin by lying on your side on the floor with your legs straight and stacked on top of each other. Prop your head up with your hand or rest it on your arm for comfort.
- Then, slowly lift the top leg upward, keeping it straight and your hips stable.
- Raise the leg as high as you can without rotating your hips backward or forward.
- Pause briefly at the top, then lower the leg back down with control.
- Moreover, this exercise targets the outer thighs and hips, helping to strengthen and stabilize your legs.
3. Standing Bicycle Crunches
- Begin by lying flat on your back on a mat with your legs extended and arms stretched above your head.
- Engage your core as you lift one leg and the opposite arm simultaneously, reaching your hand toward your raised foot while keeping both off the ground.
- Lower back down to the starting position with control.
- Repeat this movement with the opposite leg and arm.
- This exercise targets your core and obliques, enhancing coordination and balance while engaging multiple muscle groups.
Benefits of Kickouts Exercise
- Core Strengthening – Kickouts help make your core muscles stronger, including your belly and lower back.
- Enhanced Cardiovascular Fitness [3] – Core stability exercises is beneficial for older adults to manage and improve factors that affect heart health. This exercise gets your heart rate up and improves heart health and energy levels.
- Increased Flexibility and Agility – Additionally, regular kickouts can make you more flexible and quick.
- Muscle Toning – Kickouts work out several muscle groups at once, helping tone your body.
- Calorie Burning – They burn a lot of calories quickly, which can help with weight loss.
- Improved Balance and Coordination – Doing kickouts can help improve your balance and coordination.
- Adaptable Intensity – You can easily make kickouts exercise easier or harder to fit your fitness level.
Additional Tips and Advice
1. Warm-Up and Post-Workout Recovery Tips
- Warm-Up: Start with 5-10 minutes of simple exercises like jogging in place, leg swings, squats, and lunges. This gets your muscles and joints ready and helps prevent injuries.
- Post-Workout Recovery: After exercising, cool down by stretching your worked muscles for 20-30 seconds each. This relaxes your muscles and increases flexibility. Adding yoga or foam rolling can also help your muscles recover and lessen soreness.
2. Addressing Potential Risks and How to Mitigate Them
- Risk of Strain: Kickouts involve fast movements that can stress your wrists, shoulders, and lower back. To reduce this risk, while maintaining proper form with a flat back and tight core. Moreover, adjust the exercise’s intensity to match your fitness level.
- Slip Hazard: To avoid slipping during kickouts, especially if you sweat a lot or the floor is slick, use a non-slip surface or exercise mat.
Conclusion
Kickouts are a great way to boost your fitness, helping you get stronger and fitter. They work many muscles at once and can fit into any workout routine. Moreover, start slowly and increase the challenge as you get better. Try kickouts to keep your workouts fun and effective, and see the benefits for yourself!
Check out the Invincible Core program here for your workout program to get strong and toned abs!
Frequently Asked Questions
What are the Benefits of the Kick-Sit Exercise?
The kick-sit exercise is great for building strength, improving flexibility, and boosting coordination. It works your core, shoulders, and legs while also improving balance and agility. Plus, it gets your heart rate up, so it’s a good cardio workout too!
What are the Best Alternatives to Kick Outs for Leg Exercises?
Best Alternatives to Kickouts (According to Dr. Himabindu Sreenivasulu):
If you’re looking for exercises that work similar muscles as kick outs, try these:
- Flutter Kicks – Strengthen your core and legs by moving your legs up and down while lying on your back.
- Leg Raises – Engage your lower body by lifting your legs toward the ceiling.
- Bicycle Kicks – Mimic pedaling to work multiple leg and core muscles.
- Frog Kicks – Kick like a frog while lying on your stomach to target your legs and glutes.
- Side Leg Raises – Stand and lift one leg to the side to strengthen the outer thighs.
- Donkey Kicks – On hands and knees, kick your leg back to activate your glutes.
These exercises provide great alternatives to kick outs while keeping your legs, core, and glutes strong!
What is a Kick Workout?
A kick workout includes different kicking movements that help strengthen your legs, improve flexibility, and burn calories. It can be part of martial arts, kickboxing, or even bodyweight exercises.
Is Kicking a Good Exercise?
Yes! Kicking is a great exercise because it strengthens your legs, improves flexibility, and works your core muscles. It also helps with balance and burns calories, making it a good workout for fitness and self-defense training.