Bird Dog
Strengthen your core and improve balance with the Bird Dog! This bodyweight exercise targets your abs, back, and glutes for a stable, stronger you.
Muscle Groups
Primary
Secondary
Instructions
1. Begin on your hands and knees with your hands directly under your shoulders and knees under your hips.
2. Brace your core by tightening your abdominal muscles, keeping your spine neutral, not arched or rounded.
3. Slowly extend your right arm forward while simultaneously extending your left leg back, keeping both perfectly straight. Your extended arm and leg should be in line with your spine, and your head should be in a neutral position, gazing towards the floor.
4. Hold the extended position for a moment, ensuring that your hips are parallel to the ground and your back is not arching.
5. With control, lower your extended arm and leg back to the starting position.
6. Repeat the movement with the opposite arm and leg, extending your left arm and right leg.
7. Alternate sides for the prescribed number of repetitions or time. Remember to breathe evenly throughout the exercise and maintain a consistent pace—neither too fast nor too slow. Focus on balance and control rather than speed.
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