Kickboxing to tone thighs: Benefits and tips

Kickboxing to tone thighs: Benefits and tips | XpertsReviews.com

Kickboxing involves punching and kicking. This is a great workout for the whole body, especially the legs. Here’s how to do kickboxing to tone your thighs.

One of the most popular combat sports, kickboxing is much more than that. It can also be an interesting way to stay in shape. Influenced by various forms of martial arts including karate and Muay Thai, it mainly involves punching and kicking. It can benefit your heart, improve your coordination and balance, and also help with weight loss. You can also do kickboxing to tone your thighs. Additionally, you don’t need to be a professional fighter or athlete to be successful in this sport. Just make sure you train with an expert and follow the techniques to avoid injury. If this is not done correctly, you can injure your back, knees and shoulders.

What is kickboxing?

It is a combat sport that combines elements of traditional boxing with martial arts techniques, such as kicking. Kickboxing is a dynamic, high-intensity intermittent-strike combat sport, according to a study published in the journal Sports biology in 2017. “It was born from a mixture of karate, Muay Thai and boxing and is practiced both as a competitive sport and as a fitness workout,” says fitness expert Yash Agarwal. It also includes strikes with the hands, feet, elbows, and knees, making it a full-body workout.

Kickboxing is good for your upper and lower body. Image provided by: Shutterstock

There are many types of kickboxing, and each of them has a different set of rules. One of the most popular types is American kickboxing, in which hands and feet are used to make contact. In the case of Muay Thai or Thai boxing, the elbows and knees serve as points of contact. There is also non-contact kickboxing, which also involves kicking and punching. But these movements are intended for weight bags or hand pads rather than a training partner. Some other types of kickboxing include Sanda, Shootboxing, French Savate, Korean kickboxing and more.

Benefits of kickboxing to tone thighs

Kickboxing involves a lot of kicks, squats and quick movements, which heavily use the thigh muscles. “Each kick and movement targets the quadriceps, hamstrings and inner thigh muscles, helping to tone and strengthen them,” says the expert. Repetitive kicks also improve muscular endurance, leading to slimmer, firmer thighs. It’s also good for your upper body. In a 2014 study published in the Muscles, Ligaments and Tendons Journalparticipants trained in kickboxing saw improved muscle strength in their upper and lower body.

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Here are other health benefits of kickboxing to tone thighs:

  • High-intensity movements increase heart rate, thereby improving cardiovascular health.
  • It’s a combination of cardio and strength training that burns calories efficiently.
  • It engages multiple muscle groups, leading to overall toning of the body.
  • This requires precise movements, improving coordination and stability.
  • The physical effort and concentration required in kickboxing can act as a way to reduce stress.
  • Stretching and kicking improve flexibility over time.

How to do kickboxing to tone your thighs?

“Before kickboxing, start with a 5-10 minute warm-up exercise, including jumping jacks, high knees, and stretching,” suggests Agarwal.

1. Basic position: Stand with your feet shoulder-width apart, knees slightly bent and hands raised, shielding your face.
2. Kicking Training: There are different types of kicks you can try, including:

  • Front kick: Lift your knee and extend your leg forward, using the ball of your foot.
  • Side kick: Turn your body sideways, lift your knee and straighten your leg.
  • Roundhouse kick: Pivot on your supporting foot, lift your knee and swing your leg in a circular motion.
  • Crouching Kick: Combine squats with kicks. Squat down and, as you stand, step out with one leg.

3. Perform sets of kicks and alternate legs. For beginners, aim for 10-15 reps per kick, 3-4 sets.
4. Refresh yourself: Finish with stretching to relax your muscles.

Kickboxing to tone your thighs: What are the mistakes to avoid?

Kickboxing techniques have to be good, otherwise you will end up getting injured. In a 2003 study published in The Journal of Strength and Conditioning ResearchStrains of the shoulders, back, knees, hips, and ankles have been found to be the most common injuries among people who have taken up kickboxing to get into shape.

To avoid injury while toning your thighs, be sure to avoid these mistakes when kickboxing to tone your thighs:

  • Bad posture: Poor posture can lead to injury. Keep your back straight and engage your core.
  • Excessive extension: Avoid overstretching or overextending your kicks, as this can fatigue the muscles.
  • Skip the warm-up: Skipping warm-up exercises can lead to muscle injuries.
  • Lack of control: Practice controlled movements to avoid unnecessary effort and improve technique.
  • Overtraining: Rest between kickboxing sessions to allow your muscles to recover and avoid overuse injuries.
A woman trying to tone her thighs
Know kickboxing techniques to tone your thighs. Image provided by: Shutterstock

Kickboxing to tone thighs: who should avoid it?

  • People with common problems: Those with knee, hip or ankle problems may find high-impact movements painful and harmful.
  • People with heart problems: “The intense nature of cardio can be too tiring for those with cardiovascular problems,” explains the expert.
  • Pregnant women: Kickboxing involves fast, powerful movements that may not be safe during pregnancy.
  • People with back problems: High-impact kicking and twisting can make back problems worse.
  • Those recovering from surgery or injury: Wait until you are completely healed before trying kickboxing to avoid complications.

Kickboxing can help tone your thighs and make you stronger and more flexible. This can be included in your fitness routine, but if you have any health concerns, be sure to consult your doctor first.

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