No Equipment Necessary: Elbow Plank With Donkey Kick

FitSugar — Fri, 06 Jun 2008 05:30:00 PDT

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. Adding a donkey kick to this move requires extra strength, as it will challenge your core while toning your booty and hamstring. Here's how:

Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
Press your right heel towards ceiling as high as you can without moving pelvis or low back. The motion will not be huge, but concentrated on the booty and hamstring.
Lower the bent leg slightly and repeat for a total of eight to ten repetitions. Then switch sides.
Do two sets on each leg.

I like to hold a Downward Facing Dog for five long breaths between sets.