The newlywed recently hit up Dogpound gym with her stylist Maeve Reilly. And, lucky for us, she shared all the secrets of their sweat sesh via IG stories.
On the menu? Lower body exercises, feat. a series of donkey kick variations.
"Most Americans spend way too much time sitting in a hip-flexed position," strength coach Rocky Snyder explained in an interview with Shape. "Donkey kicks encourage just the opposite action (an extension of the hips) to occur. By performing the donkey kicks on the hands and one knee, it also encourages more involvement of the muscles between the ribs and hips.” Translation: it works your core AND butt.
Still, proper form is key. The idea is to keep your spine (specifically the lower back) from dipping each time you raise your legs.
"The goal is to extend at the hip joint, not at the spine," Snyder said. "If the spine moves more, then it becomes a lower-back exercise, not a butt exercise."
These moves can be done sans ankle weights, btw. Although you’ll see results much quicker. Plus, as far as traditional gym equipment goes, they’re super versatile. Case in point: Hailey’s wearing hers above the knee.
"The major difference between having the weight at the ankle instead of near the hip is how much the calf and hamstring muscles are involved," Snyder said. "The closer the weight is toward the ankle, the more likely the calf and hamstring muscles will help out. This will reduce the intensity of gluteal work. The closer the weight is toward the back of the knee, the more likely the glutes will be isolated."
Wondering what other strength exercises you can use ankle weights for? Synder reckons curtsy lunges, plank reaches, and leg raises in downward dog would be a good start.
"If we consider the underlying purpose of ankle weights (to add a higher level of resistance than normal bodyweight can provide), then they can potentially be incorporated into any movement in a person's workout routine," he added.