This series of exercises is one of my absolute favorites!
If you’ve ever attended one of my toning classes, then you’ve done these exercises with me. I love this series of movements because you feel the burn quickly, and I’m always sore the day after.
You don’t need any equipment. You actually don’t even need a mat. You could just do this workout on your living room floor while you’re watching TV.
Besides being a great workout for your butt, this series of exercises also works your lower back, core and legs.
When I do these movements, I don’t count reps. I just do each exercise until my muscles feel fatigued. If you prefer counting, try doing 15-20 reps of each exercise on each side.
- Start on all fours with your wrists under your shoulders and your knees under your hips.
- Keep your spine neutral.
- Engage your core.
- Take it slow.
- Don’t use momentum.
Donkey Kicks – Keeping your knee bent, lift your leg behind you until it is in line with you body (see image above). Foot should be parallel to the ceiling. Lower back down to the starting position and repeat.
Straight Leg Lifts – Lengthen your leg behind you, pointing your toes. Lift your leg until it is in line with your body. Lower and repeat.
Leg Pulses – Keeping your leg straight, lift it until it is in line with your body. Lift up and down in small pulses.
Fire Hydrants – Keeping your knee bent, lift your leg out to the side as high as you can, then lower it back down. Repeat.
Side Leg Lifts – Straighten your leg out to the side of your body. Lift your leg as high as you can, then lower it back down. Repeat. *Try to keep your hips parallel to the ground.
Outfit from Fabletics.