Bird Dog Plank

Bird-Dog Plank

Starting Position:

1. Begin in a plank position on a flat surface (a mat or carpet can be more comfortable).
2. Your hands should be directly below your shoulders, with fingers spread wide for stability.
3. Keep your body straight, forming a straight line from your head to your heels.
4. Engage your core by pulling your belly button towards your spine.

Movement 1. Extend one arm: Slowly lift your right arm straight in front of you, keeping it parallel to the ground. Ensure that your shoulders remain square and hips stable.

2. Extend the opposite leg: At the same time, extend your left leg straight back, keeping it also parallel to the ground. Your leg should be in line with your body.
3. Hold the position: Maintain this position for a moment (aim for 2-3 seconds) while continuing to breathe steadily.
4. Return to starting position: Gently lower your arm and leg back to the starting plank position.
5. Repeat on the other side: Now, extend your left arm and right leg, holding for the same duration.
6. Continue alternating sides: Perform 8-12 repetitions on each side, focusing on maintaining balance and control throughout the movement.

Tips:

- Keep your neck neutral and avoid looking up or down.
- Ensure your hips do not sag or rise; maintain a neutral spine throughout.
- If you find it too challenging, you can modify the exercise by keeping your knees on the ground while performing the arm and leg lifts.