Ball Donkey Kicks

Grab a football, basketball or a medicine ball for this murderous exercise that targets the glutes, hamstrings and lower back. The intensity comes from having to squeeze the ball in place.

This ain't just an exercise for girls!!! Boys it'll help you sprint faster, kick higher and thrust better (ya know what I mean)!! Admittedly doing this on the football pitch or basketball court may not go down too well so find a quiet spot.

Tips -
(1) As you raise your leg concentrate on your glute and really squeeze it as you bring it to the top.

*NB* Please consult a doctor before starting any new exercise programme.