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Featured Exercise—Swivel Kicks

Melissa Villamizar December 6, 2012 Fitness No Comments
Featured Exercise—Swivel Kicks

Swivel kicks are one of my all-time favorite exercises. Although this exercise works your entire body, I love the focus it draws to your core, obliques, shoulder complex and glute muscles. The key to this exercise is to keep your hips “down”—as they are in the starting position—and to swivel your hips, pivoting on the ball of the foot that is on the ground.

how to do swivel kicks

How to do Swivel Kicks:

  1. Start out in high plank position with your abs contracted by pulling your belly button in towards your spine. Your hips should be “down”—in between your shoulders and ankles—your body making a perfectly straight line. (No butts up in the air, no arching of the low back). Your wrists should be underneath your shoulders and your neck and spine should be neutral—concentrating your focus about a foot in front of your fingertips.
  2. Keeping the hips “down” (where they are in the start position), swivel your hips by pivoting on the ball/toes of your left foot. Kick your right leg outside of your left elbow so that the outside of your right foot is parallel to the ground. Hold here for two seconds. Be slow and controlled with your movements.
  3. Bring your right foot back to center, switch legs and repeat.
  4. Do 8-20* swivel kicks total, then rest. After 30 seconds – 1 minute of rest, repeat the set once more.

*The amount of swivel kicks you are able to do in one set will vary on your fitness level. Be sure you keep your hips down and abs drawn in. (If you cannot keep proper form, you should discontinue this set and rest. Note how many kicks you did, then try to get at least that number or more in the second set). 

Peace, love and favorite exercises,

Melissa

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