May 13th, 2023 1:35 PM Mr. Q Categories: Body Weight
The bird dog exercise targets the core muscles, particularly the lower back and abdominals, as well as the glutes and shoulders. It involves extending the opposite arm and leg while maintaining a stable position on all fours.
Stretch: No specific stretch is required for this exercise, but a gentle full-body stretch can help loosen up the muscles beforehand.
Warmup: Performing a few bodyweight exercises like jumping jacks, jogging in place, or light dynamic stretches like arm circles and leg swings can help warm up the muscles.
How to select the proper weight: This exercise does not require any weights.
- Begin on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
- Engage your core muscles and extend your right arm straight out in front of you at the same time as you extend your left leg straight back behind you.
- Pause for a moment, then bring your right elbow and left knee together under your torso.
- Return to the starting position and repeat on the opposite side, extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
How to reduce the difficulty: To reduce the difficulty, focus on maintaining a stable position on all fours without extending the arm and leg too far.
How to increase difficulty: To increase the difficulty, add resistance by wearing ankle weights or holding a light dumbbell in your hand.
Reps: Beginner: 8-10 reps per side Intermediate: 12-15 reps per side Advanced: 20-25 reps per side
Estimated time for exercise: 1-2 minutes
Body Group:Abs (Core)
Muscle Group(s):Abdominals, Lower back, Middle back, Shoulders, Upper back
Secondary:Erector Spinae, Deltoids
Tertiary:Gluteus Maximus, Rhomboids