x Abu Dhabi, UAEFriday 28 July 2017

Move of the Week: Basic kicks

The fifth exercise in our eight-part weekly series of boxing workouts.

Twist your hip to maintain balance, tip toe and forward kick. Jeffrey Biteng / The National
Twist your hip to maintain balance, tip toe and forward kick. Jeffrey Biteng / The National

George Lusadan, a former professional Thai boxing fighter from the Philippines and currently based at MMA Fitness in Tecom, demonstrates the fifth exercise in our eight-part weekly series of boxing workouts. Do this move alone, incorporate it into your own fitness routine or watch this space over the next three weeks to create a comprehensive regimen.

Start at fighting position with the right hand guarding your chin, which should be kept in. Your weight should be centred. Twist your hip and maintain correct balance by swaying your arm outright, then go back to fighting position. Tip toe and twist, then do a forward kick.

Sideways kick: Twist your body more and lean back. Sway your arm to maintain balance, then stretch your leg in a whipping position. Repeat the same move with the other leg.

Backwards kick: This kick is usually used for defence. It is the same as the forward kick except you are stepping backwards.

Benefits: Leg muscles, specifically the quads. Power comes from proper use of the hip so you also feel it in the abs.

Tips: Warm up and do lots of stretching. Muscles can be sprained if kicks are not properly executed.