BIRD DOG

HOW TO DO BIRD DOG

Step 1: Starting Position

Begin in a tabletop position, with your hands on the floor directly under your shoulders and your knees beneath your hips. Allow your core to relax, maintaining a neutral lower back and abdomen. Now, follow these steps:

• Lift your right arm and extend it forward, simultaneously extending your left leg straight back until they align with your body. Maintain this position for 3 to 5 seconds.

• Gently return your right arm and left leg to the starting position without touching the ground.

• Now, repeat the movement with your left arm and right leg, extending them until they form a straight line with your body. Hold for 3 to 5 seconds.

• Alternate between your right and left sides in a controlled manner, switching arms and legs while keeping your hips and lower back steady.

Step 2: Core Activation

• Similar to Step 1, raise your right arm and left leg, aligning them with your body, and hold for 3 to 5 seconds. Then, return to the starting position.

• Perform the same movement with your left arm and right leg, extending them fully in line with your body. Hold for 3 to 5 seconds.

• Continue alternating between sides, maintaining stability in your hips and lower back throughout the exercise.

MUSCLE GROUPS

Primary:

Erector Spinae

Equipment:

No Equipment

Hip