Tae Bo is a form of exercise based on kickboxing and martial arts and was developed in the late 1980s by former world karate champion Billy Blanks. Tae Bo emphasizes the connection between mind and body and promotes strength and flexibility through the use of cardio-kickboxing workouts. Certain fundamental exercises comprise the core of the Tae Bo workout. While Tae Bo is generally practiced in a group class or with a DVD in the form of a complete workout, you can learn certain basic exercises to train for Tae Bo. Consult your doctor before starting an exercise program, especially if you are a beginner.
Stretching
Every Tae Bo routine begins with a lengthy stretching portion to warm up and stretch your muscles. Tae Bo places a considerable emphasis on flexibility, which is required in order to perform some of the more advanced moves. Warming up your hamstrings and hips is important. or injuries can occur during the punching and kicking segments of your workout, according to the American Academy of Physical Medicine and Rehabilitation. Stretches used in Tae Bo warm ups include the basic hamstring stretch and the neck stretch. To perform the basic hamstring stretch, stand with one foot slightly in front of the other, with your heel flexed and your toes pointing up. Lean forward, placing your hands on your front knee, and bring your body parallel to the floor. Hold for a few seconds and repeat on the other leg. For the neck stretch, bring one ear toward your shoulder, keeping your head in line with your spine. Repeat on the other side.
Speed Bag
The speed bag exercise is one of the basic exercises used in Tae Bo workouts. It is designed to improve your hand-eye coordination and reaction time and works your shoulders, thighs and hamstrings. To perform this exercise, keep your back straight, your core muscles activated and your arms bent as though you are a boxer about to hit an imaginary speed bag. Circle your arms around with control, aiming your fists at the imaginary speed bag. Circle your arms as fast possible.
Front Kick
The front kick is another integral part of any Tae Bo workout. To perform this exercise properly, you must keep your back straight, your shoulders relaxed and your head and neck facing forward. Bring your arms into "defense" position, bent as if protecting yourself from an imaginary opponent. Kick your leg forward with control, bringing the leg no higher than hip height. Lower the leg and repeat with the other side.
Jab/Hook/Upper Cut
Jabs, hooks and upper cuts are the primary component of Tae Bo's exercises for upper body strength. All of these moves begin in defensive pose. The jab is performed by punching your arm directly in front of you, as if want to hit an imaginary opponent at chest level. The hook involves bending your elbow, keeping the arm parallel to the floor and hooking your arm around your shoulder as you punch. The upper cut is slightly more difficult. Bring one elbow down and back toward the wall behind you, then punch up as if you want to hit your imaginary opponent in the chin.
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