{"id":7876,"date":"2023-08-26T10:30:32","date_gmt":"2023-08-26T16:30:32","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7876"},"modified":"2024-10-18T14:45:38","modified_gmt":"2024-10-18T20:45:38","slug":"mma-kicks-for-a-strong-core","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/08\/26\/mma-kicks-for-a-strong-core\/","title":{"rendered":"MMA Kicks for a Strong Core"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><p>\u201c<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-mma-workout?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">MMA<\/a>\u00a0kicks are such a great way to strengthen your core without realizing you\u2019re even working your core,\u201d says Elanit Sellers, executive director of fitness development at BODi. Learn more about what they can do for you in this <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">BODi Blog<\/a> post from\u00a0<a class=\"author url fn\" title=\"Posts by Chelsea Frank\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/author\/chelsea-frank?referringrepid=1393\" rel=\"author\">Chelsea Frank.<\/a><\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7877\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/08\/kicking-exercises-960.png\" alt=\"\" width=\"960\" height=\"480\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/08\/kicking-exercises-960.png 960w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/08\/kicking-exercises-960-300x150.png 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/08\/kicking-exercises-960-768x384.png 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>The benefits of having a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/the-benefits-of-a-strong-core?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strong core<\/a>\u00a0go beyond posting hot mirror selfies of your washboard abs on Instagram (though that\u00a0<i data-redactor-tag=\"i\">is<\/i>\u00a0a plus). Building a strong core can help improve\u00a0<a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\" target=\"_blank\" rel=\"noopener\">balance and stability<\/a>, alleviate\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4395677\/\" target=\"_blank\" rel=\"noopener\">back pain<\/a>, give you better\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/bad-posture?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">posture<\/a>, and make\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/functional-training-benefits?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">everyday tasks<\/a>\u00a0easier.<\/p>\n<p>If you\u2019ve ever had really sore abs after a workout \u2014 the kind where just getting up from a chair makes you feel like you\u2019ve been punched in the gut \u2014 then you know firsthand that your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/core-exercises-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">core muscles<\/a>\u00a0support almost every movement you make.<\/p>\n<p>And one of the best ways to improve your core strength is with targeted kicking exercises that\u2019ll give you optimal results.<\/p>\n<h2>How Can Kicking Exercises Strengthen Your Core?<\/h2>\n<p>\u201c<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-mma-workout?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">MMA<\/a>\u00a0kicks are such a great way to strengthen your core without realizing you\u2019re even working your core,\u201d says Elanit Sellers, executive director of fitness development at BODi. \u201cKicks require so much core engagement because they require a lot of balance. When you put your body in a position of instability, your core must be engaged to kick and stay balanced doing it. In return, strengthening your core.\u201d<\/p>\n<h2>The Best Kicking Exercises for a Great Core Workout<\/h2>\n<p>Here are four basic kicks that can form the foundation of your core workout.<\/p>\n<h3>1. Front kick<\/h3>\n<div class=\"fluidvids\"><iframe loading=\"lazy\" class=\"fluidvids-item\" src=\"https:\/\/www.youtube.com\/embed\/XfVyVBSRViA?rel=0&amp;modestbranding=1\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\" data-fluidvids=\"loaded\"><\/iframe><\/div>\n<p>Front kicks not only work your core, but they also work your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/quad-muscles-thigh-anatomy?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">quads<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-do-you-have-tight-hamstrings?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">hamstrings<\/a>, and glutes, says Hutyrova.<\/p>\n<ul>\n<li>Start in a fighting stance, with your supporting leg slightly bent in front. (The clip above starts in a runner\u2019s\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lunges-exercise-workout?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">lunge<\/a>\u00a0for an extra challenge.)<\/li>\n<li>Engage your core, shift all your weight to your supporting leg, and lift your opposite (kicking) knee up in front of you, around\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-hip-stretches?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">hip<\/a>\u00a0height.<\/li>\n<li>Keeping your toes flexed, thrust your kicking foot forward as if you\u2019re trying to strike a target with the ball of your foot.<\/li>\n<li>Return to starting position.<\/li>\n<\/ul>\n<h3>2. Side kick<\/h3>\n<div class=\"fluidvids\"><iframe loading=\"lazy\" class=\"fluidvids-item\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/gkvq4TdWL_4?rel=0&amp;modestbranding=1\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-fluidvids=\"loaded\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<ul>\n<li>Start in a fighting stance, but with your supporting leg in back and your kicking side facing the target.<\/li>\n<li>Pivot your supporting foot. \u201cInstead of having your foot face forward, you want to have it facing away from your target,\u201d Hutyrova says.<\/li>\n<li>Lift the knee of your kicking leg diagonally across your body toward your chest, then extend your leg with your heel up and toes down, as if you\u2019re trying to strike a target with the outside of your foot.<\/li>\n<li>Return to starting position.<\/li>\n<\/ul>\n<h3>3. Hook kick<\/h3>\n<div class=\"fluidvids\"><iframe loading=\"lazy\" class=\"fluidvids-item\" src=\"https:\/\/www.youtube.com\/embed\/YufpbYy-zbg?rel=0&amp;modestbranding=1\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\" data-fluidvids=\"loaded\"><\/iframe><\/div>\n<p>Hook kicks start similarly to a side kick, but you\u2019ll extend your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/leg-muscle-anatomy?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">leg<\/a>\u00a0slightly to the left of your target (if you\u2019re kicking with your right leg), then quickly snap your heel back to hit your target. Bring your heel to your butt before setting it down.<\/p>\n<p>\u201cYou kick out, around to a round kick chamber, so it really works the whole range of your muscles,\u201d says Hutyrova.<\/p>\n<h3>4. Back kick<\/h3>\n<div class=\"fluidvids\"><iframe loading=\"lazy\" class=\"fluidvids-item\" src=\"https:\/\/www.youtube.com\/embed\/vebcVrLSKJI?rel=0&amp;modestbranding=1\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\" data-fluidvids=\"loaded\"><\/iframe><\/div>\n<p>In addition to your core, back kicks also work your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/glute-activation?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">glutes<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lower-body-workout-exercises?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">lower body<\/a>. For proper form, Hutyrova says, your toes should be facing down on your kicking leg, and your supporting leg should be facing away from your target.<\/p>\n<p>\u201cAnd always look where you\u2019re going!\u201d she adds.<\/p>\n<h2>How Can You Add Power to Your Kick?<\/h2>\n<p>A tight core will give the stability you need for a more powerful kick, so stay focused on keeping your core engaged.<\/p>\n<p>If you want to learn how to kick higher, Friedman recommends you \u201cincorporate\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-increase-flexibility?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">flexibility training<\/a>\u00a0into your routine. Increasing your flexibility will allow for more height.\u201d<\/p>\n<p>Take things slow, however.\u00a0\u201cYou want to make sure your form is really good before you try to kick higher,\u201d says\u00a0<a href=\"https:\/\/www.instagram.com\/theklahutyrova\/?hl=en\" target=\"_blank\" rel=\"noopener\">Thekla Hutyrova<\/a>, stunt performer and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/rough-around-the-edges-workout-program?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Rough Around the Edges<\/a>\u00a0trainer. When you\u2019re focused on kicking as high as possible, it\u2019s easy to lose sight of your form, thus putting you at higher risk for injury.<\/p>\n<p>Hutyrova recommends the following tips for proper form during a kick:<\/p>\n<ul>\n<li>Keep the knee on your \u201ckicking\u201d leg pointed in the direction you want to kick.<\/li>\n<li>Keep your \u201cstanding\u201d foot flat on the ground \u2014 don\u2019t lift up on your toes. And avoid sickling your feet, a ballet term for turning your toes inward.<\/li>\n<li>When you\u2019re doing side kicks, keep that booty down to maintain proper alignment.<\/li>\n<\/ul>\n<p style=\"text-align: center;\">\n","protected":false},"excerpt":{"rendered":"<p>\u201cMMA\u00a0kicks are such a great way to strengthen your core without realizing you\u2019re even working your core,\u201d says Elanit Sellers, executive director of fitness development at BODi. Learn more about what they can do for you in this BODi Blog post from\u00a0Chelsea Frank. The benefits of having a\u00a0strong core\u00a0go beyond posting hot mirror selfies of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918],"tags":[2175,2176,2174],"class_list":{"0":"post-7876","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"tag-core","8":"tag-core-engagement","9":"tag-mma-kicks","10":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Kicks for a Strong Core - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"MMA kicks are a great way to strengthen your core without realizing you\u2019re even working it because they require so much core engagement\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2023\/08\/26\/mma-kicks-for-a-strong-core\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Kicks for a Strong Core - Fitness, Health &amp; 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