Bird Dog
Target Muscle
Secondary Muscles
Equipment
Begin the exercise by simultaneously extending your left arm in front of you and your right leg behind you, keeping both parallel to the floor.
Hold this position for a few seconds, focusing on keeping your balance and engaging your core.
Slowly bring your extended arm and leg back to the starting position.
Repeat the exercise with your right arm and left leg, and continue alternating sides for the desired number of repetitions.
Pro Tip
**Engage Your Core**: The Bird Dog is primarily a core exercise, so it's important to engage your abs throughout the movement. This not only helps to stabilize your body, but also ensures you're working the correct muscles. A common mistake is to let the stomach sag towards the ground, which can lead to lower back pain. **Controlled Movements**: Avoid rushing through the movements. The slower and more controlled your movements, the more effective the exercise will be. This will also decrease the risk of injury. **Keep Your Spine Neutral**: Avoid arching your back or twisting your hips. Your body should be in a straight line from your head to your tailbone. A common mistake