Bird Dogs | Illustrated Exercise Guide

Primary muscles: Abs, middle and lower back
Secondary muscles: Glutes, hip flexors
Equipment: No equipment
Exercises for the opposite muscles: Pulse ups, bicycle crunches

BIRD DOGS INSTRUCTIONS

1. Start on your hands and knees with the hands under the shoulders and the knees under the hips.
2. Extend one leg and the opposite arm at the same time.
3. Pause for 3 to 5 seconds, return to the starting position and switch sides.
4. Continue alternating sides until set is complete.

PROPER FORM AND BREATHING PATTERN

When doing bird dogs keep your spine in a neutral position, with your head and neck in alignment, and relax your shoulders. Breathe in as you lift your arm and the opposite leg, and maintain your torso stable by engaging your core.

EXERCISE BENEFITS

The bird dog is a great exercise to add to your workout routine if your goal is to strengthen your core and improve posture and balance. This exercise can also improve the stability of your lumbar spine and prevent lower back pain.

DEMONSTRATION

SETS AND REPS

Start with 2 or 3 sets of 6 to 12 reps on each side and, as you gain core strength, increase the number of repetitions. To further increase your balance and core strength, alternate bird dogs with planks and side planks.

CALORIES BURNED

To calculate the number of calories burned doing bird dogs, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Pulse ups
Sit up
Alternate heel touchers
Spiderman plank

WORKOUT ROUTINES