The Kick Out Sit exercise is a core-strengthening movement that targets the lower abs, obliques, and hip flexors. This exercise is a great way to improve stability and balance while also toning and defining your midsection.
How to perform
To perform the Kick Out Sit exercise, follow these step-by-step instructions:1. Begin by sitting on the floor with your knees bent and feet flat on the floor.
2. Lean back slightly, keeping your back straight and chest lifted.
3. Place your hands on the floor behind you for support, with your fingers pointing towards your glutes.
4. Engage your core muscles and lift your feet off the floor, bringing your knees towards your chest.
5. Straighten your legs out in front of you at a 45-degree angle from the floor.
6. Slowly lower your legs towards the floor while keeping your core engaged to prevent your lower back from arching.
7. Stop when your legs are a few inches above the floor, then return to the starting position by bringing your knees back towards your chest.
8. Repeat for the desired number of repetitions.
To make this exercise more challenging, you can extend your legs straight out without bending your knees, or hold a weighted object such as a medicine ball or dumbbell in your hands while performing the movement. Remember to focus on proper form and control throughout the exercise to maximize its effectiveness.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.