Fire Hydrant In-Out
Fire Hydrant In-Out strengthens and tones your glutes and core. They'll also improve the way your hip moves. This can reduce back pain, help your posture, and make everyday movement more comfortable.
BEGINNER
Hip Dips
A core and oblique-focused movement usually performed from a side plank, lowering and lifting the hips to build lateral core strength, stability, and controlled spinal movement.
Instructions
- Start in a low plank with your body straight, elbows bent and under your shoulders, and feet hip-width apart.
- Turn your hips to the right and dip your body almost to the floor.
- Return to starting position and repeat on the left side. Continue alternating sides until the set is complete.
Tips
- Try to keep your core engaged at all times, and push your belly button in toward your spine.
- Keep your head, and neck relaxed, and dip your body low without losing your form.
Alternative Exercises
Side-Lying Leg Lift
Side-Lying Leg Lift is effective to build strength in the hip abductor muscles – responsible for pushing your leg away from your body, especially the gluteus minimus and gluteus medius muscles.
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