Bird Dogs for Core, Back, Butt & Thighs
From the NEW! Release PT Video Series
The Bird Dog is a bodyweight floor exercise for strengthening the “posterior core” – the muscular region that includes the abdominals, lower back, butt and thighs. It’s not that difficult to do after a little practice to get the balance right. Here’s how it’s done:
1) Kneel on the floor with hands firmly placed about shoulder width apart.
2) Brace the abdominals, and at first, practice lifting one hand and the opposite knee just clear of the floor while balancing on the other hand and knee. Half an inch will do until you get the idea of it.
3) When you’re ready to do the complete exercise, point the arm out straight in front and extend the opposite leg to the rear. Hold and return to hands and knees on ground position. Repeat the exercise for the prescribed number of repetitions.
TIP: Keep your abdominal muscles engaged by pulling inward to keep hips stabilized. Place an object like a water bottle at the base of your spine to ensure your hips are even.
