The traditional execution of the Donkey kicks exercise is the best for beginners.
This move targets and tightens your rear end, an exercise that many other compound exercises can’t, which resembles the infamous kick of the beast.
Donkey Kicks Yoga
Common Name: Donkey Kick Pose
Pose Level: Beginner
Pose Position: Prone
Type: Strength, Stretch
Chakras: Sacral Chakra (Swadisthana Chakra), Root Chakra (Muladhara Chakra)
In seance of yoga poses – Donkey Kick Yoga Pose is a beginner-level kneeling yoga pose – A variation of the Table Top Pose (Bharmanasana). Transformed Table Pose into Donkey Pose to strengthen Kid’s yoga activity!
This active yoga movement strengthens children’s arms and legs, targets the gluteus maximus (buttocks) and hip flexors, and helps open up the hips. In this movement, children practice their kicks in a dynamic manner while extending their hips.
Some of our favorite activities that involve donkey kicks can be accomplished without equipment. There are many different forms of this exercise that can be especially appealing to children, and when incorporated into a Kids Yoga sequence, it can be practiced slowly in a fun and creative way — because they mimic the animal’s movement.
However, there are plenty of exercises you can do in the gym that targets the rear end. But the donkey kick exercise is much more efficient, easy, and effective to strengthen your gluteus maximus. Gluteus Maximus – is the bulkiest and largest glute muscle. Also known as core muscle-engaging exercise, commonly seen as part of a gym workout, can be modified for all fitness levels.
If you are a beginner then the traditional donkey kick is the perfect exercise for you.
Donkey Kicks Benefits
Some donkey kick benefits that you get by regular practice:
Traditional donkey kicks improve your muscle strength and endurance.These target the gluteus maximus — the largest of your three glutes muscles, and the bulk of your booty. Its included.
If your IT band or hip flexors are too tight, and you want to increase your stamina along with strength at hip level, you can try donkey kicks with resistance bands.
The donkey kick is great for both stability and toning your core and shoulders, and keeps your body in the correct posture.
The donkey kicking variations help you stretch the hip in the opposite direction and will help prevent hip and spine injuries. Kicking a donkey on the ground burns calories faster because they do not involve weight.
The donkey leg kick is one of those exercises that releases ‘feel-good’ hormones in your body and has a positive effect on your mood also.
Donkey Kick Workout One such exercise that can relax your body without actually doing it. As with other donkey kick exercise benefits, it can be adjusted as per the requirement.
Other donkey kick exercise benefits:
- Tighten and tone the glutes and core, hamstrings, shoulders, and back
- Improving your overall fitness level
- Opening up the hips
- Improving posture & proper alignment
- Strengthening your upper body.
How To Do Donkey Kick Exercises
The traditional execution Donkey Kick is the best for beginners and to perform, there is no need for any equipment. gluteus maximus, gluteus medius muscles is doing the work here.
The starting position on all fours or begin in Tabletop Pose: knees hip-width apart, hands stacked directly under your shoulders, neck, and spine neutral or back is flat.
Keeping your core braced, begin to lift your right leg, slowly lifting your leg straight back and up toward the ceiling. Use your glutes to press straight up toward the ceiling and squeeze at the top. Make sure your maximum height is just before the arch of your back begins.
Take the right leg down and return to the starting position. Complete 15-20 reps on each leg for 4-5 sets.
Complete 15-20 reps on each leg for 4-5 sets, then switch legs.
With correct traditional execution, the donkey kick is a highly effective isolation exercise for your glutes, core, and shoulders.
This exercise is especially beneficial for both stability and toning and targets your gluteus maximus—the largest of your three glute muscles, and the bulk of your booty.
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