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How to do a Kip-Up or Kick-Up?

How to do a Kip-Up or Kick-Up? The kip-up movement is one you must have noticed in nearly every martial arts movie. It involves getting up from the ground by kicking the legs forward in the air. You might also learn this skill if you joined any gymnastic or MMA class near your home. Some of the renowned celebrities like Bruce Lee, Akshay Kumar, Jackie Chan, and Jason Statham have performed the kick-up in their movies and during tournaments. It seems like a natural movement because they show it as if it's easy to do and a part of their fighting style. It can be easy to learn if you don’t give up easily, and then you can show it off to your friends and family members or just learn it as a handy fighting skill, especially during self-defense. 5 Steps to Learn a Kip-up or Kick-up Step 1: Stretching and Warm Up The first step before learning any new bodyweight exercise is warm-up and stretching. It is especially important when you are going to engage the relaxed muscles and trying to do...

Alternating Lunges Exercise: How to Do It Correctly?

Alternating Lunges Exercise: How to Do It Correctly? The alternating lunges exercise is a great way to target the glutes, quads, and hamstrings. Besides building strength and muscles in the lower body, the lunges help to make the back stronger, increase mobility & flexibility, and enhance your balance. Moreover, alternating forward lunges are the second favourite to squats of most personal fitness trainers. Also, cyclists, runners, and other athletes perform lunges regularly because of the benefits that they offer. Unfortunately, many people perform the leg lunges incorrectly, which could lead to injuries and pain. Therefore, today we are going to uncover the correct method of doing alternating leg lunges. How to Do Alternating Leg Lunges Correctly? Step 1 The first step to do a bodyweight leg lunges is to stand straight on the ground and move your leg forward until the leg you have moved forward is at 90 degrees from the ground. Keep the leg that you haven’t moved forward slightl...

How to Lose Weight Before Christmas?

How to Lose Weight Before Christmas? Christmas is almost around the corner. But that means a lot of sweets, food, and drinks. Ahem! I know, not for all. However, you can at least aim to lose your existing weight before it comes. Once you fall into that routine, things might change during the Christmas season. For example, you might not eat, drink, or consume excessive sugar during Christmas or the last few days. Today, we are going to cover a few ways to lose weight before the festive season. Also, these tips, tricks, and workouts can easily be adjusted to your routine. 5 Things That Can Help You Lose Weight Before Christmas Intermittent Fasting Intermittent fasting involves avoiding food and drinks during a set period and following a low-calorie deficit diet during your fasting window. The most popular is the 16:8 intermittent fasting plan, in which you fast for 16 hours and eat during the 8-hour window. How can you adjust in your existing routine? Two options seem feasible. The firs...

Abs Exercises for Beginners: The Top 5 Must-Follow!

Abs Exercises for Beginners: The Top 5 Must-Follow! Abs are one of the most popular and commonly trained areas among athletes worldwide. Even people seeking body transformation often focus on building a strong core and great abs. The benefit of having great abs is not limited to physical appearance, but also other areas. Abs exercises for beginners are the best approach to begin this journey. However, many people fail to understand this fact and often make the mistake of trying intermediate or advanced-level abs workouts. Today, we will cover a few simple abs exercises that don’t require special equipment. One can even do them anywhere, i.e., even when at home or in a small space. 5 Abs Exercise for Beginners Forearm Plank A plank is a hollow body hold with arms and lifting the body in a straight posture. It is commonly practiced for building core strength and abs. However, I have personally noticed that people often make the mistake of bending their back or lowering their legs after t...

How to Do a Bodyweight Squat? Your Step-by-Step Guide

How to Do a Bodyweight Squat? Your Step-by-Step Guide The bodyweight squat is one of the favorite leg exercises for calisthenics practitioners. It targets the entire lower body. Unfortunately, many people don’t do it properly and get injured. The bodyweight squat is a seemingly easy exercise for beginners in this niche. However, it is commonly practiced even by the most advanced athletes, as it yields significant physical results, including muscle and strength development. Moreover, this particular movement requires minimal space. Additionally, as a new calisthenics practitioner, you can easily do this leg exercise anywhere without the need for specialized equipment. Today, we will cover how to perform bodyweight squats correctly and effectively. How to Do Bodyweight Squats? Step 1: Standing Position The first step that people often overlook is the standing position; however, they frequently get confused when practicing bodyweight squats . So, there are many standing positions while do...

5 Easy Calisthenics Exercises for Beginners

5 Easy Calisthenics Exercises for Beginners Ever wondered about beginning calisthenics but struggled with where or how to start? You are not alone. Everyone has thought about the same when they wanted to enter the field of bodyweight exercises. Calisthenics has become popular over the years, as it doesn’t require sophisticated gym equipment. You can do it anywhere and at any time. Today, we will discuss the five easiest calisthenics exercises for beginners. 5 Most Easy Calisthenics Exercises for Beginners 1. Plank The most commonly done abs exercise by calisthenics athletes is the plank . The plank is also a great exercise to build overall body strength, as it directly impacts the legs, arms, abs, and back. Moreover, it is not one of the most daunting exercises. It helps to gain strength for performing other exercises and improves the body posture simultaneously. Besides this, the plank exercise helps to burn calories and reduce back pain. However, if you can’t perform this exercise, i...

How to Do a Middle Split? 5 Exercises to Do Regularly

How to Do a Middle Split? 5 Exercises to Do Regularly The middle split is one of the most common flexibility exercises done during martial arts, gymnastics, and even calisthenics practice. It engages the hamstrings, hip flexors, and adductors (prominently known as the inner thigh muscles). Performing the middle split might seem easy if you have a flexible physique; however, it can be challenging otherwise. Today, we are going to uncover the routine you would require to do the middle split at home. 5 Exercises to Do for a Middle Split 1. Side-to-Side squats 2. Butterfly 3. Lying Leg Rotations 4. Fire Hydrant 5. Lunge Stretch 1. Side-to-Side Squats A common exercise that most athletes perform is the side-to-side squat. It directly targets the inner thighs, hamstrings, glutes, and quads. Simultaneously, it enhances hip mobility and body balance. It is an easy exercise to perform if you are familiar with squats. The only difference is that it requires lateral movement, meaning you sit on t...

How to Build Strength for L-Sit?

How to Build Strength for L-Sit? The L-sit is one of the most common calisthenics movements done on a parallel bar or the ground. While some people could do the L-sit on the first attempt, is that the correct way to proceed without knowing whether doing the movement could do any harm or not? Therefore, it is most advisable not to do an L-sit or any other calisthenic movement without properly building strength. It also comes with the secondary advantage of a longer holding duration. Simultaneously, it ensures that the calisthenics learner can progress towards advanced movements, such as the V-sit, planche, and straddle sit, among others. L-Sit: How to Build Strength for It? Practice with a Personal Trainer The best way to build strength for an L-sit is by hiring an online personal trainer. By doing so, you will be ensuring that posture is correct, learning new exercises to target the muscles that would get activated during the movement, and even learning the progressions. Moreover, an ...

How to Do an L-Sit: Step-by-Step Guide

How to Do an L-Sit: Step-by-Step Guide The L-sit is one of the most basic calisthenics exercises. However, it is more than that, as it directly targets the shoulders, abs, back, and legs. Therefore, it is beneficial to strengthen these specific muscles. When it comes to calisthenics, many people attempt to learn the L-sit; however, they often fail due to either poor posture or insufficient holding capacity. But if they learn from an online calisthenics fitness coach, they can overcome these and other factors. Before I inform you about the benefits of hiring an online calisthenics personal trainer , I will assist you with a self-practice step-by-step progression to learn an L-sit. Let’s get into it. L-Sit: Step-by-Step Progression Step 1: Warming Up and Building Strength Before beginning any exercise or workout, it is necessary to warm up. By doing so, you can decrease the chances of getting injured. Moreover, it gives a note to the body that it is being warmed up for an exercise or wor...