Tuesday, July 21, 2009


So I'm doing another butt post because its a hot topic nowadays! Every Lady knows that having a nice butt is an asset (pun intended)....Lol, told you guys I was corny! Anyways its not about how Big it is, but how toned and shapely it is!...remember the whole Quality over Quantity theory, yes that applies to Body parts as well :). ( and those of you who have seen big unflattering butts :( and nice smaller ones:) know what i'm talking about here.) So as I embark on a lifelong mission to maintain a fit, toned and shapely figure, it makes me happy to share the many different techniques I utilize on a daily basis with you My Fabulous Followers! :)
So Today's Beneficial Butt Technique will be: DONKEY KICKS!
The donkey kick is a calisthenic exercise that targets the gluteus(butt) and lower back muscles. These two parts of the body are trouble spots for both men and women. While women usually look to tone their tush, men frequently are victims of lower back pain so share this with your Boo's.♥
At A Gym: Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing 8-12 repetitions, repeat the process on your left.
At Home: Get on all fours on mat (hands under shoulders, knees under hips). Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level. Lower knee without touching floor; lift again. Do 8-12 reps. Switch legs; repeat.
♥Wear 5 pound ankle weights while doing either move to achieve greater resistance and better results.
Sources:http://www.howtobefit.com/10-best-butt-exercises.htm, http://www.fitnessmagazine.com/workout/thighs/exercises/sexy-in-shorts-workout/?page=2
Kisses Nikki :)


DeJa Vu said...

I never focus on just bootay exercises, but I definitely want to add this to my regimen.

I've done this exercise during different classes, and I clearly remember the burn.

♥Nikki Ms.Healthy KISSES♥ said...

Yep, The focus should never be solely on any one strength excericse all the time, if a person wants an overall fit figure; however those that really want to target their glutes feel free to do so, just split your workouts focusing on Upper body one day and lower the next. That way you can focus on those glutes and not feel guilty.:)
Thanks for the comment Deja Vu.

OffdaShoulda said...

thanks for these posts! i think they are so helpful! I know the butt craze these days is out of hand.. i also like the idea of working out the back. there aren't a lot of workouts that target this area.

MsRitaJanay said...

wonderful advice! im gonna bookmark this post cause i DEFINITELY need it! Thanks hun!

Amanda said...

Great post...I'm on this later..