Want a peachy butt? This is your key to getting exactly what you want. Tried and tested. READ TILL THE END.
So, what is this exercise, you ask?
Simple. Yet Effective.
Donkey kicks target your glutes in a way that many other exercises simply can’t. They focus solely on ALL THREE of your glute muscles and are a great move for targeting and firming it.
How to do this exercise:
Start by positioning yourself on all fours. Keep your knees hip-width apart, your hands flat on the floor under your shoulders, and your spine neutral.
Brace your core, then lift your right leg off the floor, keeping your right knee bent and your foot flat.
Use your glute muscles to push your foot toward the ceiling. Pause and squeeze at the top. Make sure your pelvis and hips remain pointed toward the ground.
Return to the starting position.
Complete 15 reps on each leg for 3 sets.
Adding weights, like ankle weights for donkey kicks, or dumbbells for lunges, can increase the intensity of the exercise and move you beyond a plateau. Weights can also make the exercises more effective.
To add weight to a specific exercise, you can use dumbbells, barbells with plates, resistance bends and more. If you’re not sure where to start and what exercises to add weight to for larger glutes, talk with a personal trainer or physical therapist.
THE BOTTOM LINE
You need to be PATIENT and MOTIVATED. How to stay motivated? EASY.
Buy some sexy activewear.