Bird though

Bird Dog is a basic bodyweight exercise that focuses on strengthening the core, back and buttocks. The exercise also improves balance and stability as it requires control and coordination between the upper and lower body. Bird Dog is a low-impact exercise that is ideal for all fitness levels and can help prevent back pain and improve posture.

Correct Execution of Bird Dog

Follow these steps to perform Bird Dog correctly:

  1. Start on all fours with hands directly under shoulders and knees under hips.
  2. Engage your core and keep your back in a neutral position.
  3. Extend the right arm forward and the left leg backward so that they form a straight line with your body.
  4. Hold the position for 2-3 seconds while focusing on balance and stability.
  5. Slowly return the arm and leg to the starting position and repeat on the opposite side.
  6. Continue to switch between pages at a steady and controlled pace.

Focus on keeping your hips and back stable throughout the movement.

Common Mistakes to Avoid

To get the most out of Bird Dog and minimize the risk of injury, avoid the following mistakes:

  • Rotation of the hips: Make sure the hips remain parallel to the floor to maximize stability.
  • Weakened core: Avoid letting your back sway; keep the core engaged to support the spine.
  • For fast movements: Perform the exercise slowly and controlled to ensure proper balance and muscle activation.

Modifications and Variations

Adapt Bird Dog to your level or challenge yourself with variations:

  • Beginners: Stretch only the arm or leg instead of both at the same time to make the exercise easier.
  • Advanced: Add a light weight band around your leg or hold a small weight in your hand for added resistance.
  • With pause: Hold the position for a longer time to further challenge the balance.

Number of Repetitions and Sets

Aim for 2-3 sets of 10-12 repetitions on each side. For more stability training, you can focus on holding the position longer in each repetition.

Breathing

Inhale as you prepare the movement and exhale as you extend the arm and leg. Keep your breathing calm and even to support your balance and core.

Video Demonstration

Watch this video for a visual guide to properly performing the Bird Dog:

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