What Is A Bird Dog Exercise?

What is a bird dog exercise? The bird dog is a low-intensity bodyweight exercise that allows you to recruit the deep stabilizing muscles of the spine and hips. You can develop engine control as well as proprioception, or a better sense of positioning of your lower back and the pelvis in space. When you do the exercise, keep your spinal column in the neutral posture and your pelvis still. The bird dog not only strengthens your spinal column stabilizers but also your abdominal muscles, back, arms and legs. It is especially effective for athletes who need to stabilize part of the body while moving limbs.

Step-by-step Execution
Get hands and feet, breathe out and straighten your right leg. Your leg should be parallel to the floor and in line with your back. At the same time, broaden your left arm so that it is direct for you. Your arm should be a straight line with your body and right leg. Brace your abdominal muscles and keep the bird-thigh position for about 10 seconds. Breathe in and return your arm and leg to the starting position. Repeat this with left leg and right arm. To add a challenge, form your stretched hand into a tight fist and slowly pull squares.

Bird Dog Exercise Benefits: Building Endurance
When performing the bird-dog exercise, work on stamina by increasing the number of repetitions. You do not need to grip the grip position beyond 10 seconds or repeat it to the point of muscle fatigue. An effective workout consists of four repetitions in which you hold each post for 10 seconds, followed by a lower number of repetitions to use on what power you still have, according to McGill. The key is to maintain shape throughout the entire exercise, activating the muscles in your upper and lower body, but not causing your back to move.