Do Donkey kick leg exercises to firm and fit glutes for good looking physical appearance.
Have you heard about the Donkey kick best leg exercise? his is the latest fitness mantra that people are swearing by. It is a part of aerobics and both men and women can do it easily.Donkey kicks don’t require any special equipment and can be performed almost anywhere. The buttocks is made up of three main muscles: the gluteus maximus, medius and minimus. Your butt and legs are the largest muscle groups of your body. Because of this, it takes more effort and more exercise to get a bigger, toned butt. Along with a healthy diet and cardio workouts, anaerobic exercises that target your butt will help make it bigger. The donkey kick exercise targets your butt, while also reducing fat and cellulite, and strengthening your core. You strengthen and build up all of these muscles when extending your leg and supporting yourself on one foot during the donkey kick. The exercise not only tones and lifts your buttocks muscles, but helps strengthen the muscles in your lower back, abdominals and arms. Additionally, donkey kicks can help improve your balance.
You don’t need any kind of equipment for the donkey kick best leg exercise. This is the best leg exercise to work your glutes. If you think that this exercise is only for the vain, think again. A firm and healthy glutes enables you to walk, run, jump and twist.
Why Do Donkey Kicks?
Specific and best leg exercises to work your glutes provide more than just an improved physical appearance. Your glutes provide you with the ability to walk, run, jump and twist. Increasing the strength of your gluteus maximus increases your speed and agility for participation in sports and everyday activities.
Donkey Kicking Details and Spteps
The basic donkey kick exercise was researched by the ACE-commissioned team from University of Wisconsin, La Crosse, and found to be as effective at targeting glute muscles as a traditional squat. Perform this best leg exercise on your hands and knees, with your abdominal muscles drawn in toward your spine. Lift one leg up behind you, keeping your knee bent, and raise your leg until it is in line with your body and your flexed foot is parallel to the ceiling. Repeat 12 times on each leg.
Step by Step Guide
- Get on all fours with your hands shoulder-width apart and knees straight below your hips. This is your starting position. Keeping your knee bent, foot flexed and abs tight, lift your right leg straight up behind you until your thigh is parallel to the floor. Bring your leg back down to starting position. Repeat 15 to 20 times for each leg.
- Stand with your back facing a nearby wall. Get on your hands and knees with your hands shoulder-width apart and knees under your hips. Lift up on your toes while still keeping your knees bent. This is your starting position. Kick off the ground with enough power for your feet to land on the wall behind you. Your body should still resemble the starting position — except for the fact that your body is vertical — with your toes being the only part of your foot touching the wall. Jump back down to starting position. Keep your arms in place the entire best leg exercise for balance and support. Repeat 10 times.
- Get down on all fours with your knees side by side and below your hips. Lower your torso by bending your elbows and supporting yourself on your forearms. Lift your right leg straight up behind you as high as you can without bending your knee or rotating your hips. Bring your leg back down and repeat 15 to 20 times for each leg.
- Get on all fours as described in Section 1. Lift your right leg up behind you while keeping your knee bent and foot flexed. Place a 1- to 3-pound dumbbell behind your right knee. Using your hips, rotate your leg to the right and make a circle five or six times. Then rotate your right leg to the left five or six times. Switch to your left leg and repeat.Stand about a foot away from a stability ball with your feet together. Lower your torso and place your hands on the ball for support. Lift your right leg up, bending your knee at a 90-degree angle. This is your starting position. Kick straight back behind you. Perform 15 to 20 reps before switching to the other side.