Bird Dog

Core, Exercises,

Bird Dog

Muscles Worked: the erector spinae (lower back), rectus abdominis (abs), glutes (butt), and posterior delts (back of shoulder)

Exercise Type: Functional Fitness, Compound

Develops: Stability, Posture, Balance

Exercise Level: Beginner

Tools Needed: Exercise Mat

INSTRUCTIONS

Step 1: Begin on all fours in the tabletop position. Back is flat, neck is in alignment with your spine, and hips are square with shoulders.

Step 2: At the same time, raise your right arm and right leg, keeping your shoulders and hips parallel to the floor. (VARIATION: some find it easier to balance if they raise their right arm and left leg.)

Step 3: Hold this position for a second, then lower back down to the starting position.

Step 4: Repeat with the other arm and leg. This is one repetition in total. Continue for the desired number (suggest 2-3 sets of 8-12 reps).

ADVANCED: Strap some ankle and wrist weights on!

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