Slow kicks to burn, burn, burn!

These are serious butt tighteners. I tell my classes that by 2 weeks they will be able to bounce a quarter off their behinds!

Here goes:
Everyone should find a spot on the wall or use a step for balance (we also use the spinning bike handlebars) You want them to support themselves to get the most work on the legs and hips rather than sharing the work with the obliques and abs needed to balance.

• First slow side kicks: knee comes up in front of the body and pushes out through the heel to the side. Here's the count: pick it up, push it out bring it in set it down 4x
• Now pick it up, push it out bring it in push it out 4x (you are repeating the kick with no set down)
• Now do 8 quick pulses
• Next, do the same with roundhouse kicks: bring the knee up, your heel should be close to your butt. Your leg comes around to the front as your knee straightens. Same count as the side kicks.
• 4x full kick
• 4x in and out with no set down
• 8 Quick pulses
• Back kicks are next: knee comes up in the front and pushes out to the back again through the heel. Remind them to squeeze on the push (they may be wanting to go floppy by now) Same count
• 4x full
• 4x hold in and out
• 8x pulses

Give them a good hamstring stretch after this. My classes groan when we get ready to do this but they always ask for it. This is also very helpful in teaching proper form in your classes. I use fairly slow music with a very clear steady beat for concentration. Thanks for all the tips I've recieved here. I hope some of you will use this.

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