Adding to the butt toning (or building) regimen, here is another one of my favorites, donkey kicks. These require really no equipment. You can do these on a bench, as shown, or the floor. I would strongly recommend that you place a mat or fold up a towel for your knees.
Take your right knee and bring it toward your right elbow, while engaging your core, then swing the right knee out and up, and engage your glute muscles on the lift. Do a set of 20-25 reps, then repeat on the left leg. Opt for 2 sets on each leg.
The donkey kick works your lower back, core, legs and glutes. With every lift you are toning all your glute muscles. This movement is great as an alternative to doing squats.
No excuses - go ahead and have at it!
The focus of this exercise is the hamstrings and glutes. The back of the thighs that tend to be forgotten in regular workouts. Grab a moderately heavy dumbbell and a fitness mat and get ready to hit the floor.
First, get down on your hands and knees and place a dumbbell between your feet. Being sure to have one end of the dumbbell supported by the top of the soles. Hold the dumbbell securely and then lie onto your stomach. Place your hands under your chin and rest your head on top of them.
Now, keeping your thighs on the mat, begin to curl your knees up while keeping the dumbbell locked in between your feet.
Continue with this movement, raising and lowering the weight for 15-20 reps.
This is one simple, yet very effective move to build those muscles in the back of the legs. Enjoy!!!
The target areas for this exercise are your quads, glutes and hamstrings. Stand and place your feet together, squat down, placing a slight, not deep bend in the knees and clasp your hands together. Be sure to not let your knees go past the tips of your toes.
While squatting, tap your right foot forward, then tap it out to the right side, tap to the rear and return your right foot back to the starting position. Continue the touches on the right side, completing one set on the right. Then, switch to the left foot. Repeat. Do another full set on each leg.
Your quads, glutes and hamstrings will thank you!
