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Bird Dog involves extending one arm and the opposite leg while maintaining balance and stability. This exercise engages the abdominal muscles, lower back, glutes, and thighs. Focus on quality of movement rather than speed. Breathe steadily throughout the exercise. Ensure your movements are controlled and deliberate to maximize core engagement. The Bird Dog is an excellent exercise for improving core strength and stability, which is beneficial for overall body function and injury prevention.
Begin on a mat in a tabletop position. Your hands should be directly under your shoulders and your knees under your hips.
Activate your core muscles by drawing your belly button towards your spine. Keep your back flat and your gaze downwards to maintain a neutral neck position.
Slowly lift and extend your right arm forward, at the same time extend your left leg back. Both arm and leg should be in line with your body, parallel to the floor.
Hold this position for a few seconds while balancing and stabilizing your body. Ensure your hips and shoulders remain square to the ground.
Gently lower your arm and leg back to the starting tabletop position.
Repeat the movement with your left arm and right leg.
