Home Healthy Living Guide 9 Best taekwondo routines for firm flabby hands

9 Best taekwondo routines for firm flabby hands

Taekwondo is a Korean martial art form. It is also defined as the way of striking and kicking with hands and feet. Taekwondo can be done individually or in groups without using any equipment to tone the entire body from head to toe.These routines are specially meant to reduce the flabby hands. Flabby hands are one of the main problems with the modern generation people who love to wear sexy sleeveless dresses. It is mainly due to overweight, atrophy muscles and loss of muscle tone. Below mentioned taekwondo routine can help you firm flabby hands very effectively.

Taekwondo hand stand rolls

Hand stand rolls are one of the most common exercises of taekwondo for tightening your flabby hands. There are varieties of rolls. They are forward roll and backward roll.

· To start, bend your knee down without touching the knee on the floor.

· Take the position of sitting on your toe then stretch your hands straight forward and fix it on the floor and roll your body forward.

· The same thing can be done in backward direction. For that after bending your knee raise your hands straight up and roll your body backwards with the support of your hands.

· Another type of roll is to stand in head down and feet up position by balancing your body with your hands. Then take the head through the space in between your hands and roll your body and come to normal standing position.

· Hand stand rolls are the extremely difficult exercise and it also prevents flabby hands in a quick way. Practicing it needs an instructor. Don’t try to do it without proper information; it can harm your body.


  • Tightens the hand muscles quickly.
  • Improves body balance and concentration.
  • Increases confidence.

Taekwondo punch

Taekwondo punch is the basic exercise routine of taekwondo. This strengthens the bicep and triceps muscles which reduces the calories. There are different types of punch like body punch, face punch and lower punch.

The steps:

  • Hold the arms straight with all fingers open and close together.
  • Then fold the four fingers close to the palm except the thumb.
  • Make the fingers tight to the palm and press the thumb on those four fingers.
  • Straighten the wrist.
  • Position one arm close to your hip and the other arm straight forward and start giving a powerful forward punch aimed at the body of the opponent with the arm close to your hip. This is called body punch and in taekwondo it is known as MOMTONG JIREUGI.
  • The above steps can be aimed at the face of the opponent which is called as face punch. In taekwondo it is known as OLGUL JIREUGI.
  • If it is aimed at the lower abdomen of the opponent, it is called as lower punch and in taekwondo it is termed as ARAE JIREUGI.


  • It strengthens your muscles.
  • It strengthens your bones.
  • Improves the body response speed.
  • Avoids lung and heart disease.
  • Improves concentration.
  • Increases strength and agility.
  • Reduces calories at the back and front of the arms.

Taekwondo low blocks

Taekwondo blocks are for stopping the taekwondo punches by the opponent. Taekwondo blocks will be effective only if they are quick, strong and on time. There are various kinds of blocks in taekwondo. They are low block, middle block, high block and single knife hand block.

Taekwondo low block

Taekwondo low block is for protecting yourself from the opponents lower punch which can hit your lower abdomen or upper thigh.

The steps:

  • Place your legs few distance apart so that the space in between the legs form a triangle.
  • Fold your right arm with all fingers close to the palm and move it to your left ear.
  • Fold your left arm next to your chest.
  • Move it out quickly and with high pressure to block your opponents punch.

Taekwondo middle block

Taekwondo middle block is for protecting the punch that comes at your face to your waist.

The steps:

  • Place your legs few distance apart so that the space in between the legs form a triangle.
  • Hold your arm fingers close to the palm and make the arms tight.
  • Move the right arm close to your left shoulder and the left arm close to your right shoulder.
  • Tightly move it out to block the opponents punch and bring the right arm straight to the side at shoulder level. Raise your lower arm up.
  • Move the other arm close to your waist

Taekwondo high blocks

This covers the upper sector of the body.

The steps:

  • Place your legs few distance apart so that the space in between the legs form a triangle.
  • Place the arms with closed fingers next to your hip.
  • Then quickly and forcefully move the right arm to the front and then raise it up above your head without moving the left arm.
  • Repeat it with the other arm.

Taekwondo single knife hand block

Blocking is for stopping the opponents attack. That means for safeguarding yourself. Since it is a quick and forceful move, it strengthens and tightens all your loose hand muscles. There are several types of taekwondo single knife hand blocks like low, middle and high. Here the middle knife hand block is described.

The steps:

  • Place your legs few inches apart.
  • Hold your left arm with open fingers close to each other and right arm with closed fingers.
  • Move both the arms forward to the level of your hip.
  • Then move your right arm next to your chest and left arm under it.
  • Then turn right and quickly and forcefully move your right arm front and left arm next to your hip.

Taekwondo hand strikes

Taekwondo hand strikes can be performed by standing, jumping and spinning. There are two different types of hand strikes. They are closed hand strikes and open hand strikes. Closed hand strikes are also called Punches. Hand strikes are the quick and effective taekwondo strikes used for brick breaking and board breaking. This can be done using “up to down” strike or “outside to inside” strike. The most important part is the impact of strike created on the brick or board.


  • Place legs few inches apart vertically.
  • Keep the right arm with open fingers and left arm with tightly closed fingers next to your hip.
  • Focus the bricks and aim and move the hand with open fingers and strike forcefully to the middle of bricks.


  • Improves physical fitness.
  • Develops mental discipline.
  • Improves self confidence.

Taekwondo ridge hand kick

Taekwondo hand kicks are the one of the best exercises for your hand muscles. The most popular among hand kicks are the Ridge Hand Kick. There should be an object for kicking.

The Steps:

  • Place your legs apart.
  • Keep both the arms with tightly closed fingers.
  • Raise the left arm up.The upper arm should be in the level of your shoulder and the lower arm should be placed straight up.
  • The right arm should be placed next to your hip.
  • Then focus and move the ridge of the right arm forcefully to the kicking object. While moving open the fingers to straight position.


  • Tones hand muscles.
  • Develops concentration.
  • Improves stamina.
  • Increases confidence.

Taekwondo reverse hook kick

In taekwondo there are two types of hook kicks; reverse hook kick and spinning hook kick. Taekwondo reverse hook kick is the advanced taekwondo technique. To start, stand with legs apart and arms with tightly closed fingers to the hip. Quickly turn your upper body to the left and turn the hip and raise your legs up and kick strongly. Here when you turn and kick , you have to hold your arms tightly which helps in tightening your hand muscles.

Taekwondo spinning hook kick needs a full fast body spin and then raise your right foot up and kick.


  • Improves your body balance.
  • Improves concentration.
  • Improves the tone of muscles.
  • Increases body strength.
  • Reduces calories.