5. BENT-KNEE DONKEY KICKS
Simple as it is, this move generates the most muscle activation for the gluteus maximus and the gluteus medius when compared to other common butt-shaping exercises (squats, leg press, etc). Also working the hamstrings (very important for sporting a great-looking backside), they can be done just about anywhere so they are convenient for those who may be exercising at home, or while traveling.
Start on your hands and knees, with your knees below your hips and your wrists below your shoulders, fingers pointing forward. Keeping your core muscles engaged, slowly lift the left leg. Your knee should stay bent as you press your foot up toward the ceiling. Again, aim for between 8-12 reps & 3 sets.
Tip: A slight variation is to kick your leg straight back and out so try these too and have some fun with it!
Get these exercises into your workout routine and with regular, progressive practice, you (and your friends) will be seeing results in a short time!
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