Butt Kicks

How to Perform:

1. Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to maintain stability.
2. Begin the movement by lifting your right leg off the ground, bending your knee, and bringing your heel towards your glutes in a kicking motion.
3. As you lower your right leg back down, simultaneously lift your left leg, bending the knee and bringing the heel towards your glutes in a similar kicking motion.
4. Continue alternating between legs in a fluid, controlled manner, as if pedaling a bicycle in the air, while maintaining your plank position.
5. Focus on squeezing your glutes with each kick and keeping your core tight to prevent your hips from sagging.

Tips:

• Keep your movements controlled to maximize muscle engagement and avoid unnecessary strain on your lower back.
• Ensure that your wrists, elbows, and shoulders remain aligned to maintain proper form and avoid injury.
• Breathe steadily throughout the exercise, exhaling as you kick and inhaling as you switch legs.
• Start with 2-3 sets of 15-20 repetitions per leg, adjusting the intensity based on your fitness level.

Bicycle Butt Kicks are an excellent addition to any lower body or full-body workout routine, helping to tone and strengthen the glutes and hamstrings while also improving core stability and overall endurance.