Do you find yourself watching TV in the evening and saying these words to yourself: “sitting on this couch is doing nothing but wreaking havoc on my body, but I just can’t muster up enough energy to go to the gym? That would require just too much effort.”

A quick way to get a workout in and thus make good use of your time involves toning your butt and legs. This exercise is called the donkey kick. At every commercial break during a 30 minute segment get on the floor and do 2-3 sets of this exercise. Not only will you feel less guilty about not going to the gym, but you will get a great lower body exercise in without leaving your living room. Here is how:

  1. Start by getting on your hands and knees with your shoulder lining up over your wrist, and your knees lining up under your hips.
  2. Look towards the floor in order to keep your spine in a neutral position parallel to the floor.
  3. Shift your weight to one side. Bend your knee and extend your leg backward in a kick (just like a donkey). Make sure your foot is flexed and not pointed.
  4. Slowly return to the starting position, repeating the same movement on the opposite side.
  5. Perform 15 – 30 repetitions for 2-3 sets.

Tips: Don’t let your stomach drop to the floor when you extend your leg, creating an arch in your low back. You can also add weight to your ankle to help increase the resistance and maximize the burn in your buns.

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To view more exercises like these, visitLiveLiving’s eMagazine.

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About Author:

Picture of Etta Hornsteiner

Etta Hornsteiner

Etta Hornsteiner has spent 12 years as an Educator teaching both English and Acting. Her love for fitness led her into bodybuilding competitions and later into a career as a personal trainer. She holds a Bachelor of Arts degree with honors from Acadia University in Nova Scotia, Canada in English and minors in Sociology and Spanish, a Master’s degree in Education with emphasis in Theatre from Regent University in Virginia Beach, Virginia, a Master's degree in Integrative Health and Wellness Coaching from Maryland University of Integrative Health, and a coaching certificate from Duke Integrative Health. She is certified by the National Board of Health and Wellness Coaching and the International Coaching Federation. She is the author of the Ten Guiding Lights to Health and Wholeness.

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