April Water Fitness Move of the Month - Rear/Side Kicks

Make Waves with Rear/Side Kicks: Dive into strength with this low-impact, full-body move!

Movement Basics

Rear Kicks (2 variations)

• Donkey kick – Begin with a slightly lifted bent knee in front of the body. Press thru the heel to the back, lengthening the leg behind you.
• Long left lifts to the rear – Lean slightly forward and lift a long leg behind you. Imagine a string pulling your heel up. Do not to lift leg higher than 45 degrees.

With both of the above variations, be mindful that you are lifting/pressing straight back rather than wide to the corner.

Side Kicks (2 variations)

• Short lever side kick – While leaning away from kicking leg, bend knee and lift leg to the side. Extend leg, pressing thru the heel away from the body. Bend knee and return leg to starting position. Toes should be pointed forward NOT up as you extend leg. As an added challenge, rather than bending the knee to return to starting position, you can pull the long leg back down.
• Long Leg side lifts – Lift long leg out to the side. Keep toes facing forward and then pull long leg back down to starting position.

With both of the above variations, toes should be pointed FORWARD, not up. If you find that your toes point up, don’t lift the leg as high and imagine leading the lift with your heel, as if it is being pulled up by a string.

Rear/Side Kick Variations

• Adding Arms – use sculling hands to stabilize and assist with balance. On rear kicks, try bringing your arms forward in a lifting and lowering motion or pushing forward through your palms. On side kicks, use the arm on the same side of the kicking leg and press across your body away from the kicking leg.
• Performing kicks- trying kicking one side at a time with a pattern (ex. Right, Left, Right Right, Left, Right, Left Left). You could also combine the rear and side kicks in one exercise (Ex. Left Rear, Right Rear, Left Side, Right Side).

As an added challenge try kicking in all 3 directions on one side - Back, Front, Side. Stay on one side for several reps then switch to the other side to challenge balance or alternate with a hop on the change to increase intensity.

Check back next month for another exciting move to add to your water fitness routine. Until then, enjoy your Rear/Side Kick workout move and keep making waves with your fitness goals!