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Abs Adductor Chest Core Deltoid Glutes Healthy lifestyle Shoulders Workouts

Fire Hydrants Exercise for a toned Buttocks

Fire Hydrant Exercise Benefits

This is a great workout which targets your glutes as well as the inner and outer thighs. Some variations of fire hydrants also targets the abdominal area too. It also strengthen your core and gluteus muscles. So it is a great workout specially for ladies to tone their buttocks and thigh areas. Fire hydrants also can sculpt your glute muscle, improve back pain and lower the risk for injuries.

As the glutes are the biggest muscle group in the human body and fire hydrants works on them, it burns more calories when you perform this exercise.

Fire Hydrant Exercise Affecting Muscles

Fire hydrants primarily targets your gluteus maximus, pelvis and hip region and it also targets your core.

Fire Hydrant Exercise Variations

Even though fire hydrants is an easy go, there are few intermediate and advanced versions also. Fire hydrant plank position and the fire hydrant kick-out are some of them. You can perform the relevant variation according to the muscle you need to target on.

Fire Hydrant Kick Out

In the usual fire hydrant which is known as the kick out fire hydrant, following are the steps to perform.

  • Stand on your knees and hands
  • Your palms should be on the ground right under your shoulders
  • Now lift your right knee and bend it to outwards to an angle more than 45 degrees
  • Return back to the starting position and re do the same for 1 set with 10 – 15 repetitions
  • Switch the legs and repeat
  • Do 3 sets for each legs

Fire Hydrant Plank Position

This variation of fire hydrants affects to abdominal muscles, chest and shoulders also. In here, instead of the knees, you have to touch the floor with your feet as in the plank position.

  • Be in the plank position and same way as previous variation (Hands right under shoulders)
  • Bend one knee towards your chest
  • Now move it outwards of your body like before
  • Move back to the inwards
  • Repeat for 1 set with 10 – 15 repetitions
  • Switch the legs after a 1 set and repeat
  • Do such 3 sets for each leg

Add this in to your daily workout routine and see the differences.

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Categories
Back Core Glutes Workouts

Best Exercise for a Strong Back, Glute Bridges

Glute bridge is a great workout for back as well as for glutes. Also this is a very beneficial workout for the people who cannot do hard workouts with weights such as squats due to back or knee pain. Also this is a great workout for ladies to get round and big buttocks. Another plus point of glute bridges is it can create the right body posture which were weaken and shorten by seating all day.

Also there are more than one method of variations in glute bridges. Few of them can be listed as follows.

  • Single leg Bridge – In single leg bridge you are only keeping 1 feet on the floor. Other leg is carrying in air and therefore whole your body weight is given for the leg on the ground. so, have to do same number of repetitions for both of the legs.
  • Banded Glute Bridge – In banded glute bridge you have to use a band to give more thrust instead of the traditional glute bridge.
  • Weighted Bridge – In weighted glute bridge is more effective as the weight that you are lifting is higher than lifting your own body. You can carry a barbell with weights or a weight plate as you can carry.
  • Elevated Bridge – In elevated bridge, the only difference with the traditional glute bridge is you are not keeping your feets on the ground. Instead you are keeping your feets on a bench or a box.
  • Single leg Elevated Bridge – In this, you are keeping only 1 leg on the bench or the box. Other leg is straighten and you are carrying it while moving.

Here are the basic steps of performing Glute bridges or Bridges exercise.

  • Lay a mat on the ground and lie on it
  • Place your feet elevated or not, as per the variation of the glute bridge you hope to perform
  • Keep your arms beside your hip
  • Press the feet and lift your buttocks until your back turns to a flat inclined plane (while lifting make sure to squeeze your butt muscles)
  • Hold for few seconds
  • Come to the initial position by lowering your buttocks
  • Rest for few seconds then repeat again
  • Do 3 sets of 15 repetitions if you are a beginner. Or else try for 1 set of 50 repetitions
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