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Donkey Kicks
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No Equipment Necessary: Bent Knee Donkey Kicks
Lower-body donkey kicks, which work your butt and your lower back, are a great exercise that you can do anytime, anywhere — all you need is your body and a floor.
- Start by getting down on all fours (on knees and forearms). Support the majority of your bodyweight on your forearms.
- Keeping your right knee bent at a 90-degree angle, slowly lift that leg behind you so your foot raises up toward the ceiling retaining the bent knee position, and until the bottom of the foot is parallel with the ceiling.
Take It to the Gym: Printable Booty Workout
Working the booty is always a great thing to do, plus it is great prep for the upcoming swimsuit season. Watch the video first then you can print out this printer friendly version to take with you to the gym.
Kicks
(10 reps each leg)
Do's and Don'ts
- Keep elbows directly under your knees
- Start with your toes on the ground and your foot flexed
- Do not allow your back to arch, just use the glute to lift your leg
- Keep abs engaged - this exercise works your core too.
- Keep your knee pointed down towards the floor
- Keep the motion small and concentrated
- Use your abdominals to stabilize - pull them away from the floor
4 minute Booty Workout Video
Springtime is upon us and so are mini skirts and hot pants. Swimsuit season is just around the corner, so it is time to start toning the booty area. For me, a toned backside is really great for all season, but soon we will be showing more of it so let's get down to business.
Other Search Results
No Equipment Necessary: Elbow Plank With Donkey Kick
I love an exercise you can do anywhere, anytime. I like the ones that require no equipment. This elbow plank has an added kick to it, and I mean that literally.
Maximize Your Booty Work
If you are looking to tone your booty, I have two must-do exercises for you. Skip the squats and try bent knee donkey kicks and step ups. According to Self magazine, these two moves work glutes well over 60 percent more than squats.
Core Knowledge
Fitness types toss the term "core" around with little explanation, leaving many people confused and believing that ab work, like crunches, is strengthening their core. But this is not the case; the core is not simply the muscles on the front of your body. Nope.
Back to Basics: Supersets
Gym jargon is often tossed about like a lightweight medicine ball, and if you don't know the lingo you can end up not only feeling lost but skimping on your workout. One term likely to be skipped over is "superset." It sounds intimidating and therefore not at all super, but supersets are a great way to move beyond a strength training plateau.
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