Kickbox your way to six-pack abs

Fitness kickboxing is the latest buzzword in body toning; it offers a complete body workout. Though as strenuous as any martial art, it is does not involve actual physical contact or knocks between individuals, as in the original Muay Thai kickboxing, thus safeguarding you from any potential injury. The body twists and the high kicks however create an ideal workout to create a six-pack naturally.

Below are some important points you need to keep in mind before proceeding with the four kickboxing moves demonstrated by Muay Thai instructor and personal trainer Biki Bora.

• You need to do some intense warm-ups, of about 10 minutes or more before starting the session.
• You need to cool down towards the end, before doing some serious stretching, mostly yoga-based, to help avoid muscular pain. Both the cool-down and the stretching should be for as long as your warm-up.
• Remember this is one of the most intense workouts and stamina needs to be built carefully with the guidance of a personal trainer.

Since these are intensely challenging moves, remember to involve your breath always, drawing your breath deeply in and exhaling well to keep up your stamina.

Wherever Biki Bora is shown using a punching bag, you may imagine a target to feint the move.

Whether it is a kick or a punch, even while feinting, remember to take the leg or the hand (respectively) back to the original stance. This is important to keep up the intensity of the workout as well as continue the impact on your core muscles.

Kickboxing is an ideal complement to a six-pack routine because it helps burn unwanted fat fast, from 350 to 800 calories per hour per session, depending on your intensity and stamina. It involves moves that work and challenge your core muscles. The kicks and punches both involve twists of the body that are ideal for sculpting your body, especially your abdomen.

For more on Biki Bora's health and kick-boxing tips visit http://bikiboxing.blogspot.com

Disclaimer: Kindly note that aiming for a six-pack presumes that you in good physical shape. Also, the regimen has to be tailored to individual needs for which you must work in tandem with your own trainer and dietician. This series only provides broad guidelines.

Stand near a wall, with your right side towards it. Keep your hands lightly clenched, in front of your face in the typical guard position of classic martial arts. Move your left foot behind your right foot. Then lift your left leg, bending it at the knee. Tilt your body towards the right, as you open your leg to kick lightly out as if to kick the wall with your left sole. Hold your left leg in this position for a few seconds. Then release and rest in the original pose.

Do this five to ten times, then repeat for the opposite side. Later you may increase the time in the final position to involve intense balance in the final move for further tone up.

Benefits: The muscles along the sides of the abdomen are worked out tremendously. The balance involved in the final move also tones the body, especially your core, superbly.

Stand straight. Keep your left foot in front, and right behind in the classic martial arts attack mode. Clench your hands lightly, as explained above. Bend your right leg at the knee, pointing the knee out and front, as if to attack an imaginary target. Raise your foot as shown, toes pointing down. Then raise yourself on your left leg, going up on your toes as shown. Hold the pose for a few seconds, before resting to the original pose. Do five to ten times for each leg.

Once you get the basics of this move right, learn to swivel from your waist while bringing your knee up. This transfers power from your leg to your core, making it even more toned.

Benefits: Same as previous kick.

Stand straight, with your left foot in front, right behind, and hands clenched lightly in front.

Lift your right elbow up and outward. Looking behind, swivel from your waist fast, as if to punch someone with the elbow tip. Let your feet swivel lightly to accommodate this intense twist. Bring your right hand back in the original guard position. Do this five to ten times before repeating for the opposite side.

Benefits: Same as previous kick.

This is the most basic of kickboxing moves, but when done right can really tone the abdomen.

Stand straight with your left foot in front and right behind, your hands slightly clenched in front of you, in the classic martial arts stance. Imagine a target at face-level and throw your right hand fully out in front, aiming the knuckles to hit the imagined target. Simultaneously swivel your body at the waist, swivelling right foot as well at the toes, turning your heel around, so that the power of your punch moves from the foot to the stomach from where it is transferred to your hand. This works out your core intensely if done right.

Punch five to ten times, with your right hand. Shift to repeat with left.

Benefits: Same as previous kick.