How To Get The Perfect Donk

Posted: April 16, 2012 by jerkmag in VAULT -- archives

While pathetically dying in Core Training class everyone Monday and Wednesday, we learn and attempt to execute workout positions and exercises to get the core everyone is looking for. But how does that relate to your ass? Well did you know that your core is from your shoulders down through you thighs on both the front and back of the body?

According to my instructor, Debbie Bobbett, it is. She not only is the instructor for Core Training and Boot Camp classes on Syracuse University’s campus but is also the Co-Owner of Gazella Performance and Wellness Studio, located in Skaneateles, NY. She’s pretty amazing and yet a killer. I highly suggest taking one of her classes.

ANYWAYS, your donk can always use a workout and since bikini season is right around the corner, we all should strive to tone up. Here are a few workouts that I find helpful and might kill you in the process…

Donkey Kicks: I think this is pretty self explanatory, but if you don’t know, while on both hands and knees, swing you leg in towards your chest and back out over your butt. This shouldn’t be a fast movement and is repeated 12 times in 3 repetitions. Make sure you do this with both legs.

Standing Side Kick: With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts. Be sure to keep inner thigh parallel to the floor. Hold for 1 count, and then take 3 counts to lower to floor. Do 12 times in 3 repetitions, and then switch sides.

Fire Hydrant With Kick: On both hands and knees, lift your bended leg out to the side of your body like you’re a dog… peeing on a fire hydrant… get it? Do this for 12 times and on the 12th, hold your leg in the air while kicking out to the side of your body for another 12 counts. Do this for 3 repetitions on each side.

Hope these are helpful!!

– Brooke Leone


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