Bird Dog
Gym Exercise Card
Equipment
The bird dog exercise improves core stability, balance, and coordination by engaging the abdominal muscles and lower back. It also enhances spinal control and posture. This functional exercise is perfect for building strength without weights, suitable for beginners and advanced practitioners alike.
How to do it
- Start on all fours, aligning wrists under shoulders and knees under hips.
- Engage your core, maintaining a neutral spine position.
- Simultaneously extend your right arm forward and left leg backward.
- Hold for a moment, keeping your body stable.
- Return to starting position and switch to the other side.
Muscles worked
Primary Erector Spinae Gluteus Maximus Rectus Abdominis
Secondary Deltoid Anterior Hamstrings Obliques
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