Kicks za mkasi

Learn how to do Kicks za mkasi with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Abs Hip FlexorsObliques No equipment

Kicks za mkasi is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Obliques. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..

How to Do Kicks za mkasi

An abdominal exercise performed lying on your back, alternating leg lifts in a scissor-like motion to target the core and hip flexors.


💡 Instructions:


  • Lie flat on your back with your hands by your sides or under your hips for support.

  • Lift both legs a few inches off the floor, keeping them straight.

  • Raise one leg upward while lowering the other toward the floor without touching it.

  • Alternate legs in a controlled, scissor-like motion.

  • Maintain core engagement throughout the movement.


⚠️ Common mistakes:


  • Letting the lower back lift off the floor

  • Bending the knees excessively

  • Using momentum instead of controlled movement

  • Dropping legs too low, causing strain on the lower back


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Muscles Worked by Kicks za mkasi

Primary Abs
Secondary
Hip FlexorsObliques

Equipment

  • No equipment

Calories Burned Doing Kicks za mkasi

Calorie Calculator

MET 3.5
Estimated burn
123 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Kicks za mkasi

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Hip Flexors, Obliques
MET value
3.5
Calories (30 min, 70kg)
≈ 123 cal
Video quality
4K with male and female demonstrations

FAQ: Kicks za mkasi

What muscles does Kicks za mkasi work?

Kicks za mkasi primarily targets the Abs, with secondary engagement of the Hip Flexors, Obliques.

How do you do Kicks za mkasi correctly?

An abdominal exercise performed lying on your back, alternating leg lifts in a scissor-like motion to target the core and hip flexors. 💡 Instructions:...

Is Kicks za mkasi good for beginners?

Kicks za mkasi has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Kicks za mkasi?

Kicks za mkasi requires: No equipment.

What are the benefits of Kicks za mkasi?

Kicks za mkasi strengthens the Abs, engages the Hip Flexors and Obliques.

What exercises are similar to Kicks za mkasi?

Similar exercises to Kicks za mkasi include Crunch ya kushuka, Twist ya Kirusi na dumbbell, Dumbbell Turkish Get-Up, Crunch yenye uzito wa dumbbell.

Is Kicks za mkasi better than Crunch ya kushuka?

Both Kicks za mkasi and Crunch ya kushuka target the Abs. Choose based on your available equipment and training goals.

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Dumbbell Turkish Get-Up
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Crunch yenye uzito wa dumbbell
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Crunch yenye uzito wa dumbbell

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Dumbbell Windmill
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Dumbbell Windmill

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