The bird dog is a fundamental core strengthening exercise that improves balance, coordination, and stability while targeting the lower back, abdominal muscles, and glutes. This exercise also helps develop better posture and spinal alignment.
Step by step guide:
- Start on your hands and knees in a tabletop position, with hands under shoulders and knees under hips.
- Keep your spine neutral and engage your core by pulling your navel toward your spine.
- Simultaneously extend your right arm forward and left leg backward until both are parallel to the floor.
- Hold this position for 2-3 seconds, maintaining balance and keeping your hips level.
- Return to the starting position with control.
- Repeat with the opposite arm and leg.
- Perform 10-12 repetitions per side.
Tips
Keep your neck aligned with your spine by looking down at the floor. Avoid rotating your hips or lifting them higher than your shoulders. Move slowly and with control. If you struggle with balance, start by lifting just one limb at a time.
Benefits
This exercise strengthens the entire core, improves spinal stability, enhances balance and coordination, helps prevent lower back pain, and promotes better posture. It’s particularly effective for developing functional strength used in everyday movements.
Prevention
Avoid this exercise if you have acute lower back pain or wrist injuries. Keep your movements controlled and avoid arching your back. If you experience any pain or discomfort, especially in your lower back, stop the exercise and consult a healthcare professional.
