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BIRD DOG

Posterior Chain

The bird dog is a highly effective exercise for improving core stability, balance, and coordination. Often used in physical therapy and functional training, this exercise engages multiple muscle groups, including the lower back, glutes, and shoulders, making it a valuable addition to any fitness routine.

 CALISTHENICS 

 

Dead Bug

​Push-up​

Pull-up

Front Plank​

Bird Dog

Leg Raise

Tricep Dips

Squat

Superman

Lunge

​Calf Raise

Bridge

Reverse Plank

Crunches​​​

BIRD DOG
Benefits of Bird Dog


  1. Core Stability:
    The bird dog challenges your core muscles to maintain balance, promoting a stable and strong midsection.

  2. Improved Balance and Coordination:
    By requiring you to balance on one hand and the opposite knee, this exercise enhances your overall coordination and proprioception.

  3. Spinal Health:
    It encourages proper alignment and movement of the spine, which can help prevent back pain and improve posture.

  4. Versatility:
    Suitable for all fitness levels, the bird dog can be easily modified to increase or decrease intensity.

How to Perform a Bird Dog


  1. Starting Position: Begin on your hands and knees in a tabletop position, with your hands directly under your shoulders and knees under your hips.
    Engage your core to maintain a neutral spine throughout the exercise.

  2. Extension Phase: Simultaneously extend your right arm forward and your left leg backward, keeping both parallel to the floor.
    Hold for a moment at full extension, ensuring your hips remain square to the ground.

  3. Return Phase: Slowly return your arm and leg to the starting position, maintaining control and balance.
    Repeat on the opposite side by extending your left arm and right leg.

  4. Repetitions: Perform 8-12 repetitions on each side, focusing on smooth, controlled movements.

Variations and Progressions


  1. Knee-to-Elbow Bird Dog:
    Add a crunch by bringing your elbow to your opposite knee as you return to the starting position.

  2. Weighted Bird Dog:
    Hold a light dumbbell in your hand to increase resistance and challenge your balance further.

  3. Standing Bird Dog:
    Perform the exercise from a standing position to engage different stabilizing muscles.

LEVEL 1: Regular Bird-Dog

LEVEL 2: Knee-to-Elbow Bird Dog

LEVEL 3: Bird-Dog Without the Knees

Common Mistakes to Avoid


  • Arching the Back:
    Keep your spine neutral and avoid arching your lower back during the movement.

  • Hip Rotation:
    Ensure your hips stay level and do not rotate as you extend your arm and leg.

  • Rushed Movements:
    Focus on slow, deliberate movements to maximize the effectiveness of the exercise.

The bird dog is a fantastic exercise for enhancing core strength, balance, and coordination. Its versatility and accessibility make it a perfect choice for individuals of all fitness levels looking to improve their functional fitness and support overall spinal health. Incorporate the bird dog into your routine to experience its wide-ranging benefits.

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