Spot Kicking to Build Stamina

Build Your Stamina

(a) In this exercise, you need to kick your buttocks alternately with your heels. You will bend your leg back so as to touch the hip with the heel, Left buttock with the Left heel and Right buttock with the Right heel.

(b) For the arms, make a fist in each hand. Your each arm will bend and straighten alternately as if you are boxing.

(c) The arms will be in synchronization with the kicking such that when kicking your Left buttock, Right arm will be straight in front and Left arm will be bent touching your chest. While kicking



your Right buttock, Left arm will be straight in front and Right arm will be bent with the fist touching your chest. When the Left arm is straight, Right is bent and so on.

(d) Do for 5 min or as long as you can initially. Gradually increase time.

NOTE: This is an excellent exercise for building stamina and keeping your heart healthy.

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