donkey kick exercise
Donkey Kick Exercises
A light exercise for the lower back and the gluteal muscles, donkey kick exercises can really work wonders. Read the Buzzle article to see how you can perform them with ease at your home.
- Stand with your legs shoulder-width apart. Bend over from the waist, and place your palms flat on the floor.
- Keep them at least 3 feet away from your toes.
- First, raise your right leg as high as it can go, and bend the left knee to support it. Push yourself up with the right leg to imitate a handstand. Your body needs to swing up in the air.
- Slowly, come back on your right foot without making any jerky movements. Do 10―12 kicks of 2―3 reps on each leg.
- Kneel on the floor, hold your palms, keep your elbows shoulder-length apart, and knees together. This is called the resting position where you will support your weight on the forearms.
- Keep your right knee bent, and slowly lift it and place it behind the other foot. Raise it toward the ceiling, and hold the posture for few seconds. Make sure you're breathing at a normal pace.
- Bring your right leg back to the resting position and repeat on the left leg. Do 10―12 kicks of 2―3 reps on each leg.
- With the ball placed in front of you, place your shin over it and lean down to the floor with your hands flat on the floor. Your body makes an "L" shape which bends from the waist.
- Bend one leg from the knee to extend it backwards for a kick. Don't point your foot, but keep it flexed. Without arching your back, extend your leg in a way that it becomes parallel to your back and hips.
- Without jerking your leg, bring it back to the resting position. Keep your back muscles tight while doing the exercise. Control your movement by breathing as normally as you can. Do 10―15 kicks for 5 reps on each leg. Once you've mastered the exercise, don't let your leg touch the floor for a high-intesity workout.