Fire hydrant exercise has derived its name from its resemblance to the manner in which a dog relieves himself on the water plug.
This exercise is very simple and extremely popular among those who are looking for firm butt. But because it is a staple in most “buttock lift” videos doesn’t imply that athletes can’t perform it or take advantage of it.
The concept behind it is simple. All you need to do is to position yourself on all fours and lift your leg up to the side to engage your glutes. All these are basic and key components to this move which makes the workout not just effective but also helps in strengthening and activating your rear.
Fire hydrant also helps in creating the mobility throughout your hips, train you to tighten your core and control the contraction as well as maintain it. This exercise not only seems simple but also can be easily performed without much attention.
This workout specifically targets the gluteus medius which is commonly responsible for moving legs sideways away from the body (technically called as abduction). On developing this movement, you will be able to run or skate faster and change direction quickly and easily.
Fire hydrant has another variation which adds a hip extension to activate the glutes further and open up the hips. The greater the range of motion, the more easily you will move around the field without restriction, performs quick transition and jump even higher.
So perform the following Fire Hydrant exercise to make your butt look sexier and toned.
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It is a form of great exercise which includes external parts of butt and thighs. This helps in stretching out the hip joints and inner thighs. This type of exercise basically strengthens the lower body, improves balance, increases mobility of hips and knee joints, corrects posture, activate abdominal muscles and increase muscle tonus.
Additionally, your hamstrings, glutes, adductors and abductors work during the exercise. This exercise will be simple if you follow it according to its rules, slowly and controlling every movement. However, at the end, you may feel your quadriceps, hamstrings and glutes “burning”.
Stretching after the exercise will help you relieve your body, improve muscle flexibility, the amplitude of movements and makes muscle stronger. Generally, women are more concerned about the hip and thigh section to make them look attractive and in shape.
Fire hydrant helps you make your hips and thighs more beautiful and resilient. File hydrant workout is exactly what you need to form muscular, slender thighs and butt.
Recommended Reps: 1×15-20 each leg
Recommended Sets: 1×15-20 for each leg
As per the directions provided by experts, you should do 15-30 repetitions in 1-3 sets by one leg to notice the changes quickly. However, if this seems bit difficult to perform the proposed number of reps, do as many as you can.
Then slowly it will be easier by time and you can increase the number of reps. Most importantly, you must follow the plan of your workouts on daily basis.
Multiple ways are available to make this exercise more challenging once you have mastered the basic movements. To intensify the exercise, follow the instructions given below:
In order to obtain optimum results, perform the following variations of the Fire Hydrant exercise. These variations will help you to be always ready for intense workout, practice, game or sports.
One of the simplest variations is fire hydrant kick-out.
Repetitions: 10-20 times
It is the hardest form of fire hydrant exercises which work on the entire abdominal region along with chest and shoulders for frontal muscles engagement.
The first and foremost muscle targeted in this exercise is gluteus medius as you lift and lower your leg. Working on the medial glutes in this way equips you for side-to-side movement in far better way and aids in overall stability.
Furthermore, this easy breezy exercise helps strengthening your core because it seems to cover the entire move. Since the workout does not involve the resistance, so it’s necessary to create some on your own.
By simply tightening your core, this can be easily achieved. Tightening your core helps you achieve stability in your torso. This action has relatively some other benefits as well.
The very first it give you significant control over whatever weight you are attempting to mobilize and second, protects your spine from stress and compression.
It is a great way to boost core stability. In order to help you with your core stability maintenance, follow the techniques give below here.
Place both your hands directly under your shoulders and your knees under your hips and gently squeeze your buttocks.
Push your tailbone as if you are drawing your butt up into your belly button. This will easily tighten up your lower abdomen and pelvis flattening them out.
Breathe out while you tighten the upper body of your abdomen so that you whole core is engaged. Once you have created the tension, practice to breathe in.
Finally, pull back your shoulders and bring it down, take your back out, and look at the back of your hands keeping your head still and in a neutral position.
Tips for Doing the Exercise in Proper Way