Tae Bo classes and videos are among the most popular in the fitness industry. Tae Bo was developed by Billy Blanks more than three decades ago. It combines techniques from martial arts, boxing, and dance. The Tae Bo videos contain several high-energy exercises that can help people shape up at home. A few examples of these exercises are the speed bag from a horse stance, squat/front kick, standing crunch/knee raise, and jumping jack/jab.
Speed Bag in a Horse Stance
The speed bag in a horse stance works several areas of the body. It is practiced by spreading the legs apart and bending the knees as if riding a horse. When a horse stance is performed correctly, it works the upper thighs, glutes, and hamstrings. The back should remain straight and the abdominal muscles should be tight. The speed bag part of this exercise is performed by pretending to hit a speed bag like a boxer. The arms move almost as if they are pedaling a bicycle. This rapid punching is a good workout for the arms and shoulders. Punching and bouncing slightly in the horse stance increases the intensity of the workout.
Squat/Front Kick
The squat/front kick is performed by starting in a standing position and then squatting into a sitting position. Upon standing again, a knee is raised and a front kick is performed at waist level. After the kick, the leg is returned to standing position and another squat is performed. The legs should be alternated for kicking each time a squat is completed. This Tae Bo exercise should create a good burn in the glutes.
Standing Crunch/Knee Raise
Tae Bo has several exercises that work the abdominal muscles. One of these exercises is the standing crunch/ knee raise. Unlike many abdominal workouts, this exercise is done from a standing position. The hands are placed behind the head and the elbows are pointed out to the sides of the body. While exhaling, the upper torso is tilted slightly downward as one knee is raised to the stomach. The abdominal muscles should be isolated and tightened during this exercise. Knees should be alternated for each repetition. To avoid injury, the neck should not be pulled down as the abs are contracted.
Jumping Jack/Jab
The jumping jack/jab begins with the arms at the sides of the body in a standing position. As the jumping jack is performed, the feet are spread apart and the arms are raised above the head laterally. The hands should be in fists and the arms should be bent as they are raised over the head. As the arms come down, a jab is performed off to one side of the body. The feet should not be brought together during the jab. When another jumping jack is performed, a jab is done with the other hand to the opposite side. The jumping jack/jab is a good aerobic exercise and it helps develop coordination.
Member Comments