1. Core Training With Leg Kicks
While leg kicks offer the thighs and calves some measure of motion, toning and stretching the muscles and working to strengthen them, they are a routine that primarily works the core. The abs, obliques, hip muscles and lower back are the central part of the body from which everything moves. Leg kicks always incorporate tightening these core muscle groups and utilizing them to the fullest. It is the isometric stability of the core that allows you to perform legs kicks properly.
2. Lie on Your Side
On an exercise mat or thick carpet, lie on your side with your legs slightly forward of your prone body. Hold your head up in your hand on bent elbow. Straighten the top leg and swing it back behind you. Swing it forward to complete the kick. Hold your torso still with your other hand by placing it firmly in front of your stomach. Tighten all the core muscles as you kick. Diversify by raising your kicking leg a little higher and holding it there while you kick. Rotate your leg to add some range of motion exercise to the routine. Turn over and repeat on the other side. Do at least 30 kicks on each side.
3. Work Those Big Glutes
To really feel some pressure on your buttocks, try some hip extension back leg kicks. Get on the floor in a pushup position, facing the floor. Get up on your elbows but do not lock them. Keep a slight bend in the elbows. Reach up with one leg so it is in line with your body. Push back with your heel and feel the stretching. Using your arms, bring your leg back in and slowly lower it to the mat, remaining on your toes. Do as many reps as you can with each leg. Add one repetition each time you do this routine until you get to 20 on each side.
4. Get wet
The swimming pool is a great place to practice leg kicks. You can do them for much longer and get as much benefit from the workout. While you are swimming, concentrate on your form and make sure that your legs are kicking from the hips. Keep your legs straight instead of getting lazy and letting your arms do most of the work. When you stop, hang on to the side of the pool and extend your body outward. Now you can really focus on the legs and making all kinds of splashes with your leg kicks.
5. Stretch for Safety
Take time to stretch before doing any leg kicks. Be especially careful to lightly stretch your groin muscles because if you happen to slip up and lose some of the form in the routines, you risk pulling a groin ligament, which can be very painful and will put an end to your routine for a while.
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