If you want firm abs and give your buttocks a lift, the fire hydrant exercise can be your little secret. This exercise challenges your core while firing up your glutes and outer thigh area. The exercise gets its name from the motion you make which resembles that of a dog raising his leg to go potty. For the best butt-firming results, learn to do the fire hydrant with perfect form.
Come down on your hands and knees on an exercise mat. Position your palms flat on the floor under your shoulders and place your knees directly under your hips.
Combat gravity and pull your belly button up toward your spine. Hold this contraction in your tummy so your core remains engaged throughout the exercise.
Look down at the floor or straight forward and avoid rounding your back or overarching it; keep it flat and straight.
Raise your right knee and bring it out to your side while keeping it bent at a 90-degree angle. Aim to bring your right thigh parallel to the floor as much as you can without moving your body. Use your abdominals to stabilize your body. Count to three as you raise your leg to ensure you’re moving slowly.
Exhale for one second at the top of the upward motion, and then lower your leg with a controlled motion. Avoid putting your knee back down on the floor. Instead, keep it raised about 1 inch above the floor, inhale and immediately go into the next repetition.
Complete 12 repetitions, then switch to your left leg and repeat the exercise. Complete a total of three sets.
Look straight down during the motion, avoid looking back at your legs or moving your body sideways to make the motion easier.
For an extra challenge, increase the number of repetitions you complete, or pulse your leg up and down several times at the top of the motion before lowering it down.
For extra resistance, tie a resistance band around your thighs so raising your leg out is slightly harder.