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Your butt and legs are the largest muscle groups of your body. Because of this, it takes more effort and more exercise to get a bigger, toned butt. Along with a healthy diet and cardio workouts, anaerobic exercises that target your butt will help make it bigger. The donkey kick exercise targets your butt, while also reducing fat and cellulite, and strengthening your core.
The donkey kick isolates the muscles in the lower half of your body. By keeping your upper body still for support, the donkey kick works your core, lower back, legs and butt. Each leg lift tones all three butt muscles -- gluteus maximus, gluteus medius and gluteus minimus -- in both the leg being lifted and the leg used for support. Toning your glutes will make your butt appear rounder and larger.
Basic Donkey Kick
Get on all fours with your hands shoulder-width apart and knees straight below your hips. This is your starting position. Keeping your knee bent, foot flexed and abs tight, lift your right leg straight up behind you until your thigh is parallel to the floor. Bring your leg back down to starting position. Repeat 15 to 20 times for each leg.
Wall Donkey Kick
Stand with your back facing a nearby wall. Get on your hands and knees with your hands shoulder-width apart and knees under your hips. Lift up on your toes while still keeping your knees bent. This is your starting position. Kick off the ground with enough power for your feet to land on the wall behind you. Your body should still resemble the starting position -- except for the fact that your body is vertical -- with your toes being the only part of your foot touching the wall. Jump back down to starting position. Keep your arms in place the entire exercise for balance and support. Repeat 10 times.
Straight Leg Donkey Kick
Get down on all fours with your knees side by side and below your hips. Lower your torso by bending your elbows and supporting yourself on your forearms. Lift your right leg straight up behind you as high as you can without bending your knee or rotating your hips. Bring your leg back down and repeat 15 to 20 times for each leg.
Donkey Kick Circle
Get on all fours as described in Section 1. Lift your right leg up behind you while keeping your knee bent and foot flexed. Place a 1- to 3-pound dumbbell behind your right knee. Using your hips, rotate your leg to the right and make a circle five or six times. Then rotate your right leg to the left five or six times. Switch to your left leg and repeat.
Stability Ball Donkey Kick
Stand about a foot away from a stability ball with your feet together. Lower your torso and place your hands on the ball for support. Lift your right leg up, bending your knee at a 90-degree angle. This is your starting position. Kick straight back behind you. Perform 15 to 20 reps before switching to the other side.