Warm up exercise 5th session

Donkey Kicks

How to do: Start on all fours with your knees under your butt and your hands under your shoulders.

Then lift your right/left leg and squeeze your butt as much as you can. Go back to the start position and repeat the exercise.

Breathing will be normal for this exercise. Start with your right leg, 10 repetitions for each set and complete this exercise with 3 set. Similarly perform this exercise for left leg.

Standing Glute Kickbacks

How to do: Stand straight with arms akimbo, then kick your left/right leg backwards and extend it as far as you can, meanwhile keep your legs and back straight and heads up.

Go back to the start position and repeat the exercise.

Breathing will be normal for this exercise. Start with your right leg, 10 repetitions for each set and complete this exercise with 3 set. Similarly perform this exercise for left leg.

You can take support of a wall or any other objects (like chair/table) during leg rise backwards to maintain your body balance.

Benefits:

Donkey kicks are a simple but effective exercise that targets the glutes and helps to tone, tighten and strengthen your buttocks.

Glute Kickbacks are a great exercise for strengthening your glutes, hamstrings, and hips. Your glutes are the largest and strongest muscles in your body; strengthening them can improve posture and make sitting down, standing up, picking up heavy objects and climbing stairs easier