Upper Body Exercises
The basic push-up builds muscle and strength in the important upper back and shoulders. Space the hands at shoulder width and keep your back straight while performing the exercise. Start with three sets of 20 push-ups, and keep the speed steady while going down and back up.
Tricep Dips -- Place your hands behind you on a step or other raised platform, put your feet out in front, and lower from your shoulders 3-4 inches, returning to your starting position. Start with 2-3 sets of 10-15 dips, lowering and raising smoothly.
Abdominal Crunches
Lie on your back and place your hands behind your head. Your feet should be flat on the floor with the knees bent. Raise your head four to five inches off the ground by contracting the abdominal muscles. Start with two to three sets of 20 to 30 crunches and add more as you improve.
Squats
Strong legs will aid your kicking. Squats work the important quad and calf muscles. Stand straight up with your feet at shoulder width. Lower your upper body into a "sitting" position while keeping your knees over the feet and raise back up. Start with two to three sets of 10 to 15 squats. As you get stronger, you can add weights to the routine, using either hand weights or a light barbell.
Article Written By Nichole Liandi
Based in Virginia, Nichole Liandi has been a freelance writer since 2005. Her articles have appeared on various print and online publications. Liandi has traveled extensively in Europe and East Asia and incorporates her experiences into her articles. She holds a Bachelor of Arts in history from West Virginia University.
