Donkey Kicks

Looking for an exercise to tone and lift your behind regions. Donkey Kicks are your answer. This exercise specifically focuses on your glutes, and can be done easily with or without added weight.

Movement:

Get into a table top position (kneel on the floor or mat, bending at the waist with the palms of your hands placed on the floor, shoulder width apart). Your head should be focused forward, your back flat (try as much as possible not to arch).  -This is your starting position.

Lift your right leg, until your hamstrings are in line with your back, still maintaining the 90 degree angle bend at the knee. Squeeze your bottom. Hold the contraction for 2 counts (aka 2 secs).

Slowly  lower your knee back to the starting position, however, do not let your knee touch the ground. This is one repetition. Continue lifting and lowering your right leg in this manner for 15 to 20 reps.

Switch legs and do the same with the left leg, squeezing the left glute muscle each time.

Remember to control every movement.

Note: It is important to keep your abdominals pulled in throughout this exercise as well. This will ensure that you keep from arching or rounding out your back. Two
ways to increase intensity is to added ankle weights and increase the hold time at the top of your squeeze.