Fitness Friday :: Week Seven

How to Tone the Glutes and Hamstrings

It’s hard to believe that it’s week seven for Fitness Friday.  If you are new, welcome.  If you’ve been following along from the beginning, thank you!

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This week is one of my very favorite, tried and true hamstring and glute exercises, donkey kicks.  I’ve been doing these since 1984 when Mama and I used to put on our leotards, tights, and leg warmers and head to the local elementary school to do Jane Fonda style aerobics.  Fun times.

This exercise is really good for the area just below you rear end.  You know, the place where a little extra flab likes to lurk.  Of course only cardio will get rid of the fat, but this exercise will help to tone the area so when the fat is gone, you’ll look good.

Enough talking, let’s get started by getting onto all fours with your back flat.
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Lift one leg so that you hamstring is parallel with your back.
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Slowly lower your leg down without letting it touch the floor and repeat for the desired number of repetitions.  For an added bonus, squeeze in your core muscles when you bring your leg in.
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I like to do this 25 times with one leg and then switch to the other leg.

For a different version, start in the above position and then move to the same second position.
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Then extend your leg out, hold, and then bring it back to the bent position.  You should feel a nice tightening sensation in your hamstring and glute when doing this.
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Bring your leg back to the bent position.
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Now back down.  Repeat for the desired amount of repetitions.
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After the first sequence, I like to do this sequence 25 times per leg.

The last variation starts on all fours with your leg extended to the back, toe pointed down.
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Lift your leg, squeeze and hold…
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and then lower.
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Again, I like to do this 25 times per leg.

I don’t have pictures of this, but when your leg is extended straight out, slowly pulse up and down to really get a burn in your leg.  I pulse for 25 counts and then hold for 25 counts.

The great thing about this exercise is that it can be done in front of the TV.  I usually do it while a watch a DVR’d show like The Real Housewives or Glee.

If you need more resistance, invest in some weights that velcro around your ankles.  I usually do these exercises without shoes, but with a weight on each ankle.

What do you think?  Are you going to add donkey kicks to your routine or do you already do them?  Hee-Haw!

Comments

  1. I use to do that exercise…a long time ago! I should start again and do it while watching TV.

  2. I don’t do Donkey Kicks, but i’m going to start! Thanks for the lesson, and for this whole series!

  3. FrouFrouBritches says:

    I do the machine donkey kicks these days. I do 3 sets of 12 on the machine, but I should probably do these kind too. My bootie needs all the help it can get! 🙂 Have a great weekend!

  4. these are my faaavorite! I need to start working out at home more… I don’t mind moves like this at all! they’re fun, easy and effective!!!

    time to buy a yoga mat — bug me til I get one? haha! loove yaaaaa! <3

    xoXOxo
    Jenn @ Peas & Crayons

  5. Great post. I am definately adding this to my workout routine!

  6. Karen At Home says:

    I love this move! Great one for my “bloggy butt” that seems to be out of control lately. Hope you had a great weekend!

    Karen

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