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Like the hottie in the video, you may want to alternate the different exercises together. With the fire hydrant, like the previous exercises, it's always important to incorporate an interval or rest period 60 to 90 seconds between each set. That's NOT going to cut it for you princess. The only time that you should be doing any of these exercises without added resistance is when:. I emphatically encourage you to embrace your sissiness by getting off your ass and start working on it. The donkey kick, like the straight leg kickback 2 nd glute exercise below , are both hip extension exercises that have one thing in common; they extend the hip joint using the glutes to move the leg rearward.

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Nyla. Age: 23.
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Lots of running during my younger years served to keep it that way.

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Marilyn. Age: 31.
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I was dismayed to find that there was nothing much happening back there. Three sets of these repetitions, three times per week is a good guidline if you want to see significant results. Like the hottie in the video, you may want to alternate the different exercises together. The key to this exercise is to place the front leg out from the bench far enough so that the knee is over the foot.

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