A butt-lift workout that requires no equipment
Rear view.
Donkey kicks.
This quick and easy workout can be paired with cardio for a full body workout.
Don’t forget to turn your pelvic floor muscles on during all the exercises and if it hurts your lower back, stop, or rest for 30 seconds before continuing.
10 squats (you can do jump squats if you want it to be more intense)
10 reverse lunges
10 donkey kicks each leg: Hop on all fours, lift one leg up at a 90-degree angle towards the sky, lift another five inches and bring back to 90-degree angle.
20 side leg lifts each side: Lying on your side, lift your top leg. Don’t let your hip roll forward.
20 all four opposite arm and leg lifts: Hop on all fours, lift opposite arm and leg back so they are level with your torso, and then the elbow and knee of the active limbs towards each other.
20 glute bridge marches each side: Lying on your back put your feet hip width apart and lift your torso so just your feet and shoulders are on the mat. Lift one leg up to a 90-degree angle and drop hips down to mat and then back up.
Repeat three times.
10 reverse lunges
10 donkey kicks each leg: Hop on all fours, lift one leg up at a 90-degree angle towards the sky, lift another five inches and bring back to 90-degree angle.
20 side leg lifts each side: Lying on your side, lift your top leg. Don’t let your hip roll forward.
20 all four opposite arm and leg lifts: Hop on all fours, lift opposite arm and leg back so they are level with your torso, and then the elbow and knee of the active limbs towards each other.
20 glute bridge marches each side: Lying on your back put your feet hip width apart and lift your torso so just your feet and shoulders are on the mat. Lift one leg up to a 90-degree angle and drop hips down to mat and then back up.
Repeat three times.
This is a Spy Style blog by Ellie Lemons.
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