One of the main tenets linking the various disciplines of martial arts together is the idea that we all have a “center” from which our energy and power flow. Located deep within our core, it’s where a martial artist accesses their chi — the life force and vitality that exists within every living creature.
While the concept of chi very much involves the spiritual, the idea that we all derive power from the center of our bodies is also very practical — because our center of gravity is, physically and kinesiologically speaking, the key to generating movement.
“The stronger and more explosively powerful our lower bodies are, the easier it is to accomplish all the actions we take each day, anything from climbing a staircase to picking up our toddlers, as well as in times of duress, being able to deliver a devastating kick to a would-be attacker,” says Teri Jory, Los Angeles–based personal trainer, professional ice skater, fourth-degree black belt and creator of the Poise method. “Having a strong, stable lower body that can generate high-speed power in a flash is an incredible feeling.”
To help harness that incredible feeling for yourself and conjure your own sense of chi, try Jory’s lower-body workout, designed to help you get stronger, faster and more centered.
The Fighting Shape Lower-Body Power, Strength and Speed Workout
Warm up with 50 to 100 heel and toe raises on a stair or platform, followed by either jumping rope for two minutes or 300 jumping jacks.
For heel raises, place your feet shoulder-width apart with your toes on the edge of the stair and your heels hanging off the edge. With your arms at your sides, on your hips, or holding onto the banister or wall, maintain an upright posture as you raise your heels as high as you can, then lower them back down to a full stretch.
For toe raises, turn around so your heels are on the edge of the stair and your toes are hanging off the edge. With your knees slightly bent, arms again at your sides, on your hips, or holding onto the banister or wall, raise your toes as high as you can, then lower them.
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