The bird dog is an excellent core exercise that works the muscles of the back and the sides of your core. Your glutes, balance and stability will also be challenged in this core exercise.
Image Source: Ab Exercises
Starting position
- Start on the ground, on all fours. Ensure your back is in a neutral position.
The movement
- Lift your left arm up until it is parallel with the ground and inline with your body. Hold it there.
- Simultaneously, lift your right leg off the ground until it is parallel with the ground and inline with your body.
- Hold this position for 10 seconds and then switch sides. Start with 2 sets of 10 seconds on each side and work up from there.
Key tips
- Ensure you keep your core stiff when you arm and opposite leg are raised.
- Keep your hips and shoulders level. People have a tendency to let their hip on the raised leg side sag to the floor.
Ready for a challenge?
- To increase the level of difficulty in this core exercise, try moving your raised arm and opposite leg in a square pattern. Repeat on the other side.
- All of the movement should be about the hip and shoulder. There should be no movement in you back.
Resources:
- Is Your Ab Workout Hurting Your Back? | New York Times
- Dr. Stuart McGill |University of Waterloo (Waterloo, ON, Canada) | Low Back Disorders
Other core exercises on Healthynomics
Pingback: Interview with Dr. Stuart McGill: Back Health, Core Exercises and More